{"id":6197,"date":"2026-05-03T13:24:35","date_gmt":"2026-05-03T05:24:35","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6197"},"modified":"2026-05-15T17:12:56","modified_gmt":"2026-05-15T09:12:56","slug":"sprawl-drills","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/en\/exercise\/sprawl-drills\/","title":{"rendered":"Sprawl Drills"},"content":{"rendered":"\n

A defensive wrestling movement designed to counter a takedown attempt by rapidly driving the hips to the floor and extending the legs to kill the opponent’s momentum.<\/p>\n\n\n\n

Execution Standards:<\/strong><\/p>\n\n\n\n

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  1. The Signal<\/strong>: React immediately upon seeing the visual “Shoot” cue from the AI platform.<\/li>\n\n\n\n
  2. The Drop<\/strong>: Throw your legs back and drive your hips hard into the floor. Ensure your laces are down to avoid toe injuries.<\/li>\n\n\n\n
  3. The Push<\/strong>: Keep your chest up and hands out to frame against the imaginary opponent’s shoulders.<\/li>\n\n\n\n
  4. The Recover<\/strong>: Snap back to your fighting stance as fast as possible to prepare for a counter-attack.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application:<\/strong> Trains the muscle memory and explosive reaction required to defend a single or double-leg takedown attempt, keeping the fight in your preferred range.<\/p>\n","protected":false},"excerpt":{"rendered":"

    A defensive wrestling movement designed to counter a takedown attempt by rapidly driving the hips to the floor and extending the legs to kill the opponent’s momentum. Execution Standards: 200+ FCS Combat Application: Trains the muscle memory and explosive reaction required to defend a single or double-leg takedown attempt, keeping the fight in your preferred … Read more<\/a><\/p>\n","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[662],"exercise_category":[695],"target_muscle":[684,652,653,678,650],"class_list":["post-6197","exercise","type-exercise","status-publish","hentry","equipment-yoga-mat","exercise_category-strength-conditioning","target_muscle-anti-extension","target_muscle-core","target_muscle-glutes","target_muscle-hip-flexors","target_muscle-shoulders"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise\/6197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/media?parent=6197"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/equipment?post=6197"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/exercise_category?post=6197"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/en\/wp-json\/wp\/v2\/target_muscle?post=6197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}