March 27th, 2010 
admin 
# of Players: 6 or more
Strengths: Hand Grip Strength, Arms, Delts, Pecs, Lats and General Lower Body from the duck walking
Equipment: 40ft of Rope (x2), thick rope
Instructions:
Students form two teams of three or more. Mark two lines 30 feet (10 meters) apart. The first students of each team must Duck Walk to the other line while holding the end of the rope. Then they must lay down on their back and hold on tight to the end of the rope. All the members of their team must work together to pull them back over the first line. They then hand the end of the rope to the next member and move to the back of the line to help their team pull the next person back. The first team to have all members finish is the winner
Modifications:
Try to match up the teams evenly for this event.
You can make it harder by making the distance between lines longer or getting them to cycle thru the team 2 or 3 times before they are finished.
When the kids are stronger, you can get their team to simply hold the rope tight and the kid has to pull themselves back to the team. It is best to tie knots in the rope spaced about a foot (30cm) apart.
Benefits:
The Duck walk is a great exercise to strengthen legs and improve posture for shooting in on a takedown.
The Pulling action strengthens the upper body and the Gripping Power which is essential for controlling opponents when you get in close with sparring or ground fighting.
Posted in 
Tags: 
