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Have a plan.  Follow the plan and you'll be surprised how successful you can be.  Most people don't have a plan.  That's why it's easy to beat most folks.
— BEAR BRYANT

5 fundamental Ground Defense Movements essential for surviving grappling and ground self-defense situations.

5 fundamental Ground Defense Movements essential for surviving Grappling and ground self-defense situations.

Our instructors have identified these 5 Ground Self-Defense Fundamental movements as essential knowledge for you to know how to defend yourself while on the ground, and in live grappling situations.  Each technique video was filmed from different angles to give you the best viewpoint for online learning.  Each technique video also features a slow motion section with expert tips to enhance your digital learning.   
Our instructor team has identified these 5 Ground Self-Defense Fundamental movements as essential knowledge for you to know how to defend yourself while on the ground, and in live grappling situations.  Each technique video was filmed from different angles to give you the best viewpoint for online learning.  Each technique video also features a slow motion section with expert tips to enhance your digital learning.   

BREAKFALLS

Breakfalls are an important part of any ground-based martial art or grappling system.  The purpose of this movement is to teach you how to fall to the ground safely and efficiently.  Key points of the Breakfall— Lower your center of gravity as you fall.  Keep your chin tucked to protect your head.  Use your arms to smack the mat and break the falling energy of your body.

DEFENSIVE GET UP

The Defensive Get Up, also known as Stand-And-Base, is a critical movement for ground self-defense.  For self-defense, the primary objective when on the ground is to get up and get away from danger.  Key points of the Defensive Get Up— Protect your head while getting up.  Keep your posts close to your body to allow better hip mobility.  Land in an athletic stance with proper balance and footwork.

HIP BRIDGE LEG THREAD

The Hip Bridge Leg Thread is a critical component of any ground-based martial art.  The purpose of this movement is to displace an opponent's weight from your body so you are able to escape or stand up.  Key points of the Hip Bridge Leg Thread—Position your feet close to the hips to maximize your hip bridge.  Pivot off your shoulder to enhance ground mobility and minimize body-to-ground friction. 

BRIDGE AND SHRIMP

The Bridge And Shrimp, also known as Shrimping, is a key element of all grappling and ground-based martial arts.  The purpose of this movement is to eject yourself and escape from underneath an opponent.  Key points of the Bridge and ShrimpBridge your hips and turn onto your side.  Eject your hips out by driving off the ball of your foot.  Float your hips during the shrimp to improve mobility. 

SIT THROUGH

The Sit Through is an important part of wrestling, grappling and ground-based martial arts.  The purpose of this movement is to reverse position and escape from underneath an opponent.  Key points of the Sit Through—Create a strong base with your hands and feet.  Remove one hand from the ground and kick your leg through that space.  Keep your shoulder, hips and head strong throughout the movement.

SUPERMAN FRONT KICK BENEFITS

SINGLE LEG STABILITY
There are countless movements and techniques in martial arts and self-defense that require functional single-leg stability and strength. For example, kicks and knees in Muay Thai, superman punches and spinning back kicks in MMA, shrimping and sweeping in BJJ, and defensive front kicks for Self-Defense. All of these movements and techniques require efficient weight transfer, balance and footwork. Therefore, developing dynamic and functional strength in single-leg positions is highly valuable if you want to enhance your martial arts performance and fighting ability.
HIP & CORE STABILITY
There are two important functions of the hip that are significant for martial artists and fighters. First, the hips receive and transfer weight from the upper body axial skeleton (e.g. skull, rib cage, vertebral column). Second, the hips receive and transfer ground reaction forces (e.g. GRF = Force exerted by the ground on a body in contact with it) from the lower extremities upward toward the vertebral column. Therefore, hip and core stability not only plays an important role in balance, it also plays an integral role in the ability to transfer power and energy between the upper and lower body.

SUPERMAN FRONT KICK BREAKDOWN

First, complete each set slow and controlled before moving to the fast and fluid sets. Starting slow and smooth helps build the neurological pathways and ENSURES You ARE ABLE TO EFFICIENTLY PERFORM THE MOVEMENTS PROPERLY.

SUPERMAN PHASE

BASE LEG — The hip and knee of the base leg should be slightly flexed and powerfully contracted. Both the Anterior Chain (Quads, Hip Flexors, Dorsiflexors) and the Posterior Chain (Glutes, Hamstrings, Plantar Flexors) should be tight and strong.  If the knee wobbles, focus on strength and control of the same side hip joint and core.  

EXTENDED LEG — The focus of the rear leg is powerful hip extension via the Gluteus Max and Hamstrings. Balance will be seriously compromised without a focused contraction of these hip extensors. Use the extended leg as a rudder to improve medial and lateral stability.

FRONT KICK PHASE

BASE LEG — Focus on stability of the hip, knee and ankle. Take notice of whether or not your knee internally deviates (knee valgus) or externally deviates (knee varus). Also, to avoid lower back discomfort and stress on the lower lumbar spine, make sure to extend your hip with a powerful and concentrated Glute contraction.

KICKING LEG — The kicking surface should be the ball of the foot (metatarsal heads). Don’t cheat and put your weight into the wall. Use your base leg to control your movement and balance. Strive to lightly touch the wall in a specific spot, with a specific surface of your foot.

DEFENSE FIT™ is our system of functional fitness training that promotes efficient movement patterns and practical conditioning to enhance overall fitness while improving the ability to resist, fight & defend yourself and your family.

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