Newer Female Grapplers, Learn Agility Drills For Quickness, Mobility Submissions

January 5, 2023,

If they don’t trap you in one move, they’ll quickly circle around you and encase you in another.

Female submission wrestlers who have put the time in on agility drills have the advantage when it comes to slipping behind your back for a rear naked choke or as soon as you bend forward, circling around you, landing on top and crunching you out in a Guillotine choke.

To be more competitive, have you thought about incorporating agility drills in your workouts?

A basic definition.

Agility drills are used in the aim of improving sports agility, which is the ability to change direction and accelerate while in motion.

The ability to change direction while in motion is very important in many sports, especially in female grappling. This comes into play when your opponent has made a mistake, falling backwards, bending over or giving up their back. If you have been working on your agility drills, you can take advantage of the opportunity with quick movement.

Drills that entail jumping with turns in the air are usually applicable as well.

fciwomenswrestling.com femcompetititor.com grapplingstars.com, Andrea-Piacquadio-pexels.com

The drills that use ladders, hurdles and cones are used extensively in many different sports. For the drill to be successful in relation to improving sports performance on the field or court, it must include cutting actions.

Learning how to do the cutting action is imperative. It involves both technical and physical components that are learned skills. These skills must be mastered in order to get maximum benefit in the agility drill.

Those are the basics.

Let’s turn to video.

We like this one. It is a little extensive but very energetic and effective. https://www.youtube.com/watch?v=E64OqomwiaA

Nice. Here is their message.

“Improve agility and speed with this at-home no-equipment workout. This full body workout includes agility training and speed drills, and can be used to train for Tough Mudder 2018. For more Tough Mudder training videos: https://www.youtube.com/watch?v=HZzm9…”

One more.

This is a really cool one demonstrated by the University of Arizona Women’s Basketball Team. https://www.youtube.com/watch?v=TKvS_PGI7e4

So, speaking of video, FCI has researched a ton of female submission wrestling matches and who would we say demonstrates speed and agility at the highest level?

That would be Sheena of Hungary.

Let’s meet her.

At her profile she smiles, “If you searching for a professional skilled girl, that’s me! The fact that I meet you with kindness and a friendly smile does not take away my professionalism or athleticism.

What I do is light – enjoyable – or competitive wrestling. As for competitive wrestling it includes full power control which includes scissor session, and technical training as well which includes teaching my clients of some techniques that they can use them later. If you are interested I can show and practice on you the KO chokes for few times taking into consideration your safety. I will explain in details to you what to expect from the KO choke and teach you how to do it yourself.

I can also lift and carry you (80 kilos max) and also throw you. Being a trained expert I do this with zero risk to you from injury; all you need to do is enjoy the experience of “flying-over“!”

Well said Sheena.

We have seen her in action countless times and she truly embodies what agility on the female grappling mats is about.

She appears to be open to teaching in her sessions. If you desire a session, her email is: sessiongirlsheena@gmail.com

Learning about agility can come in many forms. We’ve just looked at video and the mindset of a beautiful session girl, now let’s walk over to the bookstore.

This book is geared towards women’s volleyball but please remember, the lessons learned can cross over into female grappling.

Game Speed Drills for Training Competitiveness

“Features & Benefits

Bring volleyball game speed and competitiveness to your practices
Intensify your training
Physically and mentally challenging drills to address specific tactical challenges that your team might be experiencing

with Jim Moore,
Lane Community College Head Coach;
University of Oregon Head Coach 2005 to 2016;
2012 NCAA National Runner-up; 2012 Volleyball Magazine National Coach of the Year; 2006 Pac-10 Coach of the Year; 3x National Coach of the Year; 1993 D-II National Championship (at Northern Michigan)

Jim Moore believes that training with competitive drills is the key to getting a team to play hard. Coach Moore presents over 15 different drills with several variations that will assist you in helping your team train for competitiveness at game speed.

Moore divides the drills into three groups: Non-6-on-6, 6-on-6 (non-wash) and wash drills (6-on-6). Throughout this library of drills, Moore shares ways to vary the drills to focus upon specific positions, as well as how to tweak the drill to address specific tactical challenges that your team might be experiencing.

He also addresses how to adjust drills to be “ability appropriate” for your team. Included are strategies to ramp up the intensity of the drills to make them skill challenging and physically challenging to increase your team’s conditioning and stamina. Moore’s drills are certain to assist you in challenging your team’s competitive resolve.”

Good to know.

Finally one more a little more specific to MMA.

Speed Training for Combat, Boxing, Martial Arts, and MMA: How to Maximize Your Hand Speed, Foot Speed, Punching Speed, Kicking Speed, Wrestling Speed, and Fighting Speed Paperback – January 1, 2011

By J. Barnes (Author)

“Want to Double Your Combat Speed Within Weeks?

Tired of training and still not gaining more speed and quickness?

What essential quality do all superior fighters possess? Simple. They possess the attribute responsible for making all combat training applicable–speed.

Regardless of your combat style…you cannot apply it unless you can react quickly and respond instantly. Razor-sharp speed and reflexes are often the sole difference between winning and losing a fight or bout.

Learn The #1 Speed Training System for Martial Arts, Boxing, MMA, and Wrestling.

Based on proven training methods of martial arts masters, such as Bruce Lee, and champion boxers, wrestlers, and MMA fighters…Speed Training for Combat, Boxing, Martial Arts, and MMA provides basic, intermediate, and advanced drills and knowledge to maximize speed for competition and self-defense.

The Speed Loop™ training system…detailed in this guide…is the most simple, innovative, and effective method for developing superior combat speed. The Speed Loop training system is designed to isolate, transform, maximize, and integrate the seven attributes of fighting speed.

Discover The 7 Keys to Superior Fighting Speed

1. Visual Reflexes: Exceptional visual reflexes allow you to recognize, track, distinguish, and counter attacks with speed and confidence. Learn to react and respond to attacks or openings within a fraction of a second.

2. Tactile Reflexes: Ninety-five percent of all fights end up in close range. Be prepared! Learn to instantly feel what the opponent is attempting to do by quickly interpreting and manipulating his body force.

3. Auditory Reflexes: It is important to react quickly to what you hear. If you have ever experienced fighting in the dark, you know the importance of this attribute.

4. Adaptation Speed: Learn to respond accurately and seemingly without thought. Develop your mind’s ability to instantaneously select the perfect action in response to an attack or opening.

5. Initiation Speed: It’s not how fast you move, but how soon you get there that really counts. Train yourself to make your strikes felt before they are seen.

6. Movement Speed: Discover and ignore the popular myths of “demonstration” speed. Learn how to develop “applied” movement speed that will help you overwhelm and subdue an opponent in seconds.

7. Alteration Speed: Learn to quickly change directions in the midst of movement. Develop the ability to stop your attack instantly…just in case you initiate a wrong move.

Get a Bonus Chapter

In addition to a step-by-step guide on combat speed training, you will receive bonus information on developing speed hampering skills. Speed hampering allows you to slow down the opponent’s reaction time and counter attacks. Develop your speed hampering skills and you will increase your ability to dominate the fight.”

Given the thousands of videos we have seen, we can relate.

There you have it.

As a female grappler, like any athlete you can always improve your game.

If you want to improve your speed and ability to take advantage of your opponent’s mistakes, quickly, then think about looking into agility drills.

Actions have consequences.