Increase Foot Speed: Shadow Drilling

Want and extra edge? Try drilling your standing techniques (from your feet) as vigorously as possible (no partner) for intervals of 1-3 minutes at a time. The idea is to create constant motion while executing your standing techniques. This builds endurance for fast twitch reaction and cardiovascular capacity. This exercise is best performed after practice when your body is fatigued. John Smith (6-time World Champion & 2-time Olympic Champion) was the consummate shadow driller. John spent many hours shadow drilling. If you've had the pleasure of seeing him wrestle, you've noticed his incredible speed and agility. Everyone comments on how he makes it look so easy? It's partially due to having done it thousands and thousands of times.