We were tapering for the X-Cup this week. As part of the peaking exercises, we did a lot of speedy sparring drills. Each round was for only 45 seconds with an emphasis of speed and aggression.

Also worked hard to learn a comprehensive defensive sprawl. We worked both the side-sprawl to the whizzer, and the front sprawl to the headlock. The important thing with the whizzer was to control their head, scoot sideways, face in the same direction as your opponent and throw them forward with your overhook, thus preventing them from circling behind you for the takedown.

The important thing with the front sprawl was to get both legs back quickly so your hips are flat on the ground. Push yourself backwards away from your opponent. If you manage to get the headlock, keep the pressure on them by driving with your legs and squeeze with your shoulder.