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SPARRING PART 2
Following from the previous sparring article, we’ll outline some worked examples using round timing structures.
More than any other activity in the martial arts, sparring is the most obvious application of round timing. However, this doesn’t mean that a little planning is wasted. Remember to structure your sparring session to achieve specific goals.
Having decided which of the three main sparring categories (light technical, full speed or full contact) you are using, you can then decide on which sparring sub-category (structured, themed or free-sparring) each round will employ. The number and duration of the rounds used will depend on your fitness levels and the intensity of the sparring.
With these factors in mind you can begin to plan your sparring session to both progress your abilities and introduce variation.
Light ‘Technical’ Sparring Worked Example
The following light technical sparring example employs an ‘active rest’ between each round of sparring, meaning that high-energy activities are placed between sparring rounds. This is because the work-rate during the sparring rounds is not high enough to place sufficient demands on fitness – the objective in this example is to exercise fitness as well as technical skill. For this reason the rounds will be described as ‘Long Round’ and ‘Short Round’ rather than ‘Working Round’ and ‘Rest Interval’.
Table 1 shows a 2-minute round example. Read across each row (left to right) to see the activity conducted for each round – both the full 2-minute length and the short 30-second length.
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>Table 1 - Light technical sparring example
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Interpreting the Table
The following explanation of the round activities assumes that you are using the Timer Training Mix to provide your timing markers, but please use whatever method you wish.
Round 1
Start the Timer Training
Mix at track four, and as soon as you hear the ‘start scratch-beep’ begin the first two-minute round using the sparring theme ‘long range techniques’. This includes kicks and various jumping strikes. All work carried out using lighter contact must be as accurate and technical as possible.
When the end of round ‘scratch beep’ is heard, you should immediately begin a short 30-second sit-up round.
Round 2
The second round employs medium range techniques – punches, some knees and some kicks. When the end of round ‘scratch beep’ is heard, you should immediately begin a short 30-second press-up round.
Round 3
The third round is a close range round, using close up elbows, knees, punches (uppercuts and hooks) and hand strikes.
When the end of round ‘scratch beep’ is heard, you should immediately begin a short 30-second tuck jump round, springing repeatedly from the balls of your feet bringing your knees up toward your chest.
Round 4
Free sparring – simply work however you wish.
When the end of round ‘scratch beep’ is heard, you should immediately begin a short 30-second standing squat round.
Full Speed / Heavy Contact Worked Example
The following worked example can easily be applied to both full speed (semi contact) sparring and heavy (full contact) sparring practice. Because the work-rate of both sparring categories is very high, the timing structure will use the shorter interval between the main rounds as a rest in the traditional manner! If you are more demanding then the rest time could be used to pace around or even conduct some light stretching.
Table 2 again shows a 2-minute round example. Read across each row (left to right) to see the activity conducted for each round.
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>Table 2 - Full speed / heavy contact example
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Interpreting the Table
Round 1
Start the Timer Training Mix at track four, wait for the first ‘scratch beep’ to sound and then start the activity shown for round one; the ‘attacker’ throws a roundhouse kick from either their lead or rear leg at random. These kicks should be aimed at the ‘defender’ at various different heights.
The ‘defender’ must react to the incoming kick, and either:
- Jam the kick by beating the attacker to the strike, and landing an attack of their own which disrupts their balance sufficiently to prevent them completing their attack.
- Evade the kick by moving just beyond reach so that it misses its target.
- Block the kick, presenting an effective block preventing the kick finding its target.
- Absorb the kick, by moving in the same direction as the incoming strike.
These defensive measures must be immediately followed by a counter attack from the ‘defender’.
The attacker should also occasionally check their opponent’s guard to ensure that it isn’t dropping (this is done by feeding some punches toward your opponent’s head).
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>Theme: Full contact against a puncher
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Round 2
During this 2 minute round, your partner will use an aggressive punching style. You must defend and counter as effectively as possible. Again, jam, evade, block or absorb techniques should be used to achieve this. Concentrate on good footwork and upper body mobility. Try as many different solutions to the problem as possible to see which ones are the best for you.
Round 3
In this 2 min round, your opponent will try to be as elusive as possible, using footwork and timing to both evade incoming attacks and deliver attacks of their own. You must therefore learn to control their movements around the mats or ring, using combinations that will ‘herd’ them into vulnerable positions – against the edge (or ropes) and corners of the competition area.
Round 4
Free sparring – simply work however you wish.
These two examples illustrate a structured approach to sparring practice, which will help you to continue to develop as a martial artist. Adapting the specific activities of your art to a round timing format will also build fitness and increase motivation.
Next month we will take a look at pad work.
You can buy the Timer Training Mix online at www.martialconcept.co.uk for £11.99 – free UK delivery (buy online and receive a free user’s e-guide). Or see the advert elsewhere in this issue.
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