Complexity Rating ★

Cardiovascular Rating ★★★★

Purpose

Teach students how to balance and base on their chest in the Sprawl position while transitioning in the Turtle position.

Description

Training Partner Starting Position. The assisting student will start in a good Turtle position with their forearms, and shins flat on the floor.  The feet should be in the Laces Down position with their chin tucked to their chest.  Remind the assisting student to spread their knees for a stable base and they may use their palms, face up, on their forehead to lessen the impact on their face during the drilling.

Practicing Student. The practicing student will kneel directly in front of the assisting student making sure that the knees have enough space that they won't make contact with the assisting student’s head.  Once in position, the practicing student will place their chest on the assisting student’s upper or middle back.

To Execute the Drill. The practicing student will tighten their core and lift their knees off the ground.  Once the hips are elevated the practicing student will start to spin towards the assisting student’s back.  The hands and knees  should avoid touching the floor. The goal is to stay in continuous motion throughout the allotted time without putting their knees on the floor.  The direction and intensity of the spin should be varied throughout the drill.

Common Mistakes 

  • It is important that the assisting student keep a firm base throughout the drill.  This is good for developing balance and core strength for the assisting student, but also important to provide a firm foundation for the practicing student to spin.

  • The practicing student needs to be aware of the assisting student’s head and make sure not to hit them while rotating.

  • The hands can be used to assist in the spin, but they should not be holding the practicing student up.  Ideally the hands would be used to set grips for Back Control or a submission while performing a Wrestler Spin live.

Testing Threshold 

Time 40 seconds

Requirement 40 seconds of continuous motion