bagarrons-nous/content/en/posts/training-5.md

date	draft	tags	title	summary	author
2024-10-20T17:16:45.000Z	false	kick clinch	Clinch Work	Warm-up, clinch and balance drills, defense against middle kicks, escape techniques, follow-up combinations after clinch, and themed sparring.	Anomyme

1. Warm-up (10-15 minutes)

• Jump rope (5 minutes): Activating cardio and legs.
• Shadow boxing with kicks (5 minutes): Practice basic movements (punches and kicks), including some imaginary clinches to start integrating the session’s theme.
• Joint mobility (5 minutes): Hip, knee, ankle, and shoulder circles to prepare joints for dynamic movements.

2. Exercise 1: Clinch and maintain balance (10 minutes)

• Description:
  • Both partners face each other and simultaneously clinch the other's leg under their arm.
  • Each person must hold their partner's leg for 1 minute while trying to maintain balance.
  • If it's too easy, they can gently push or move around to make the exercise more challenging and force balance adjustments.
• Objective: Improve the ability to clinch and maintain balance, even in unstable situations.

3. Exercise 2: Catch the leg after a middle kick (15 minutes)

• Description:
  • Each person throws 3 middle kicks on both sides (left/right) alternately.
  • The other person must try to catch the leg by slightly stepping to the side to absorb the kick and make the clinch easier.
• Key points to focus on:
  • Step to the side to better absorb the impact.
  • Clinch the leg under the arm and stabilize immediately.
  • Work on the timing between the kick and the clinch.

4. Exercise 3: Escape from a clinch (15-20 minutes)

• Technique 1: Quick release (10 minutes):

  • One person clinches their partner's leg.
  • The other must quickly escape by turning the ankle and giving a quick push backward.
  • If the partner has already blocked the leg and lifted their arm, it's too late for this technique, and another method must be used.

• Technique 2: Release with downward pressure (10 minutes):

  • The person being clinched must move closer to their partner, place their hands on their partner's shoulders, and push downward with a quick motion to force the release.

5. Exercise 4: Follow-ups after a clinch (15 minutes)

• Description:

  • One person clinches their partner's leg after a middle kick.
  • The attacker must choose one of the following follow-up actions:
    1. Body hook: Clinch the leg and punch the body with a hook.
    2. Head punch: After the clinch, throw a direct punch to the face.
    3. Sweep: With the free leg, sweep the supporting leg of the opponent to unbalance them.
    4. Inside leg hook: Hit the inside of the clinched leg to weaken the opponent's posture.

• Objective: Learn to follow up effectively after a clinch to maximize counter-attack opportunities.

6. Themed sparring (15-20 minutes)

• Description:

  • Round 1: Clinch work only: One partner throws kicks, the other tries to clinch and counter.
  • Round 2: Free sparring with clinches: Both partners use their full arsenal (punches and kicks) but focus on clinches and counter-attacks after clinches.

• Objective: Integrate clinch and counter techniques in a sparring environment.

7. Cool down and stretching (10 minutes)

• Dynamic stretches for legs (hamstrings, quadriceps, calves) and upper body (shoulders, pectorals).
• Breathing exercises to promote recovery after exertion.

---