Explosive MMA training exercise with Bosu Ball

A good urban expansion is essential for your defensive skills in MMA, wrestling and Jiu-Jitsu.

A good urban sprawl is fast, hard and puts pressure on the opponent. Drive your hips to the ground and your opponent is crucial for creating pressure, having stuffed a takedown attempt.

This exercise is a lot 'MMA MMA fighters use today, which combines an explosive upward movement followed by a hard urban sprawl on an unstable surface. A bullet has Bosua good basis for work unstable, and simulates the instability of a moving opponent.

You are basically doing a plyometric push-ups while holding the Bosu ball and rotate the pelvis to the upper edge when you land as you would while driving down the sides off in your opponent's head or shoulder.

With this exercise, is important for the expansion down on one side of the side every time I fall so for the first time with the hip extended left hit the rim, whitethe right side on the next rep.

Here kinesiology and biomechanics, details on the urban sprawl MMA plyometric exercise:

Prime Movers - chest, triceps
Assistive Movers - Latissimus
Stabilizers - rectus abdominis, multifidus, transverse abdominis, pectoral muscles of the rotator cuff
Eccentric action - shoulder flexion, arm extension, hip flexion
CONCENTRICACTION - extension of the shoulder, arm flexion, hip extension
CUE TEACHING - Maintain core bent especially when landing at the bottom of the hip
Common mistakes - letting the knee touch the upper body resting on the ground when landing on Bosu