Nutrition in Combat Sports

256 C. White and P. Rollitt
– Walking on hands – similar to press-up – as in a “wheel barrow” with a partner
needs good co-ordination and shoulder girdle stability.
– Walking Plank – from forearm support on two arms to full press-up position by
moving up on to one arm at a time and then back down to the start position
requires coordination and power in the upper limb and torso.
– Plank rotations – stabilizing on one forearm and externally rotating at the supporting
shoulder, and then reaching the other hand to point up into air vertically
above the athlete progresses the plank into dynamic weight-bearing stability of
the shoulder, ac, and sc joints. It also requires good trunk stability. [35]
Plyometric and SAQ drills . These are essential to judo. The change in direction of
a “grip and pull in” to a “grip and push away” combined with a throw attempt in
one direction to the sudden foot sweep in another happens at such an incredible
pace that a recovering injury in the upper limb requires not just a strong set of
muscles and joints but ones that react rapidly and strongly to attack and counter
an opponent. Specific courses are available to train a therapist in these SAQ
drills. [36, 37]
Some examples of such training are as follows:
– ‘Jump press-ups’ with varying landing positions from wide to narrow stance
within a set of 15 reps
– ‘Jump press-ups’ while the lower half of the body is resting on a fit ball allows
the athlete to jump forwards and sideways (two hands together) as well as in a
wide to narrow stance.
– ‘Jump’ press-ups from a stability disc or other unsteady surface with hands on
the disc
– Fast “wheel barrow” walk – the length of the tatami
– ‘Commando’ crawl – pulling body along the tatami using only elbows
– Two-handed Medicine Ball throws from overhead to twisting torso throws, as
well as on the upward movement of a sit-up and then receiving in the downward
movement
– Single-arm medicine ball throws
– Fit ball throws/bouncing on a wall in an overhead position – varying speed of
bounce and distance from the wall of the athlete. Timing for a minute up to 3 min.
– Progress these throwing/catching techniques by standing the athlete on an
unsteady surface.
– Rope climbing – in some Dojos there will be ropes used for conditioning training
to improve grip strength.
– Rock Climbing – another style of conditioning training at indoor rock climbing
centres.
Grip power and speed drills – during rehabilitation, routines can be specifically
worked out to enhance the athlete’s reaction speed.
– Take hold of their opponents jacket – gripping including cross-gripping and
over-the-shoulder grips