BJJ Scramble Drill

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Martin Rooney, author of Ultimate Warrior Workouts, teams up with Frankie Edgar, the current UFC Lightweight World Champion, to present this Brazilian Jiu Jitsu scramble drill, which is also ideal for wrestlers.

Scrambling is the art of moving quickly into an advantageous position while on the ground to either for a submission (BJJ) or apply a pin (wrestling). Check out the BJJ scramble drill first.

Martin Rooney explains that being able to scramble, getting to your feet and finding an advantage, is a highly useful skill in today's MMA world and can mean the difference between victory and defeat.

To perform this drill you just need a medicine ball (though any kind of ball will do; the medicine ball provides a greater challenge because it is heavier and bounces less).

Start by lying on your back holding the medicine ball. Throw it up into the air and away from you. Then you have to scramble to your feet and catch the ball before it bounces twice. By doing the scramble drill consecutively the exercise also becomes a great cardio workout.

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