The staff is a good stand-in for the human body and for particular limbs. I use the staff for practicing throws, leg locks, and figure four hand positioning. It is important when using the staff to remember what you are trying to accomplish, and try to make the drill as realistic as possible.
Using the staff for practicing figure four hand positioning is a great way to improve your speed and technique for grappling. Applying any figure four grip, without fumbling with your hands, can sometimes be the difference between success and failure. Try this drill:
- Use your left hand to hold the staff and your right hand to go around the staff and grab the wrist of your left hand.
- Rotate the staff and do the same on the other side
- Do this drill back and forth, slowly building speed, for one minute
- Lay on the floor, and hook the staff under your armpit, with your right arm
- Roll to your left side and throw your right leg or knee over
- Do the same on both sides for one minute
- Use different hand and leg combinations to practice different locks
Drill for hip throws
This drill requires that you don’t cheat with your hands, but rather focus on getting the staff on your hip, and using it to throw. Imagine the staff is a person, and remember that your hands assist with the throw, but you can’t execute the entire hip throw only using your hands; otherwise it will defeat the purpose. You want to train everything to work together.
- Hold the staff in your right hand to keep it steady and in position.
- Practice the hip throw by using your hip to throw with minimal use of your arms
- Do this on both sides for one minute
- As a suggestion, you can alternate grips to simulate a variety of hip throws