Drill Library
Sport-specific training drills with timers & goals
judo
intermediate
⚡
Osoto Gari Kuzushi Chain
judo
intermediate
grappling🦵 Legs🔄 Hips✊ Grip
4 rounds·60s work·30s rest
Goals0/3
judo
beginner
⚡
Judo Hip Throw Entry
judo
beginner
grappling🔄 Hips⚡ Glutes🦵 Legs✊ Grip
4 rounds·60s work·30s rest
Goals0/3
karate
intermediate
⚡
Karate Blitz Footwork
karate
intermediate
speed agility🦶 Calves🦵 Legs🫁 Conditioning
4 rounds·60s work·30s rest
Goals0/3
karate
beginner
⚡
Reverse Punch Hip Drive
karate
beginner
striking🔄 Hips🔥 Core🏋️ Shoulders
4 rounds·60s work·30s rest
Goals0/3
taekwondo
intermediate
⚡
Taekwondo Roundhouse Chamber Speed
taekwondo
intermediate
striking🔄 Hips🦿 Quads🔥 Core
4 rounds·60s work·30s rest
Goals0/3
taekwondo
beginner
⚡
Taekwondo Side Kick Wall Balance
taekwondo
beginner
defense⚡ Glutes🔄 Hips🦿 Quads
4 rounds·60s work·30s rest
Goals0/3
sanda
advanced
⚡
Sanda Catch-and-Sweep
sanda
advanced
combinations🦵 Legs🔄 Hips✊ Grip
4 rounds·60s work·30s rest
Goals0/3
sanda
intermediate
⚡
Sanda Side Kick to Boxing Entry
sanda
intermediate
combinations🦵 Legs🔥 Core🏋️ Shoulders
4 rounds·60s work·30s rest
Goals0/3
combat sambo
advanced
⚡
Combat Sambo Strike-to-Throw Chain
combat sambo
advanced
combinations💪 Full Body🔄 Hips✊ Grip
4 rounds·60s work·30s rest
Goals0/3
combat sambo
advanced
⚡
Combat Sambo Leg-Lock Position Flow
combat sambo
advanced
grappling🔄 Hips🏃 Hamstrings✊ Grip
4 rounds·60s work·30s rest
Goals0/3
mma
intermediate
⚡
MMA Wall Walk Get-Up
mma
intermediate
grappling🏋️ Shoulders🔥 Core🦵 Legs
4 rounds·60s work·30s rest
Goals0/3
mma
advanced
⚡
MMA Cage Pummel Takedown
mma
advanced
clinch🔙 Back🔄 Hips✊ Grip
4 rounds·60s work·30s rest
Goals0/3
krav maga
beginner
⚡
Krav Maga Wrist Release Flow
krav maga
beginner
defense💪 Forearms✊ Grip🏋️ Shoulders
4 rounds·60s work·30s rest
Goals0/3
all
intermediate
⚡
Neck Isometric Armor
all
intermediate
strength🧠 Neck🏋️ Shoulders
4 rounds·30s work·20s rest
Goals0/3
all
intermediate
⚡
Towel Grip Fight Pulls
all
intermediate
strength✊ Grip💪 Forearms🔙 Back
4 rounds·60s work·30s rest
Goals0/3
all
advanced
⚡
Rotational Medicine Ball Power
all
advanced
strength🔥 Core🔄 Hips🏋️ Shoulders
5 rounds·40s work·40s rest
Goals0/3
all
beginner
⚡
Fight Stance Hip Mobility Flow
all
beginner
mobility🔄 Hips⚡ Glutes🏃 Hamstrings
3 rounds·75s work·20s rest
Goals0/3
all
beginner
⚡
Calf and Ankle Bounce Control
all
beginner
speed agility🦶 Calves🦵 Legs
5 rounds·45s work·20s rest
Goals0/3
all
beginner
⚡
Hamstring Sprint Recovery
all
beginner
recovery🏃 Hamstrings⚡ Glutes
3 rounds·60s work·20s rest
Goals0/3
wrestling
advanced
🤼
Quad Shot Endurance
wrestling
advanced
conditioning🦿 Quads⚡ Glutes🫁 Conditioning
5 rounds·60s work·30s rest
Goals0/3
boxing
intermediate
🥊
Shoulder Guard Endurance
boxing
intermediate
conditioning🏋️ Shoulders💥 Arms🫁 Conditioning
4 rounds·90s work·30s rest
Goals0/3
all
intermediate
⚡
Core Anti-Rotation Fight Stance
all
intermediate
strength🔥 Core🔄 Hips
4 rounds·60s work·30s rest
Goals0/3
all
beginner
⚡
Glute Drive Bridge Series
all
beginner
strength⚡ Glutes🏃 Hamstrings🔥 Core
4 rounds·60s work·30s rest
Goals0/3
muay thai
intermediate
🦵
Back and Grip Clinch Row
muay thai
intermediate
strength🔙 Back✊ Grip💪 Forearms
4 rounds·60s work·30s rest
Goals0/3
boxing
beginner
🥊
Footwork Box Drill
boxing
beginner
footwork4 rounds·60s work·20s rest
Goals0/5
wrestling
beginner
🤼
Double Leg Shot Drill
wrestling
beginner
grappling6 rounds·45s work·30s rest
Goals0/5
mma
advanced
⚡
Clinch Dirty Boxing
mma
advanced
clinch5 rounds·60s work·30s rest
Goals0/5
jiu jitsu
intermediate
🥋
Guard Retention Flow
jiu jitsu
intermediate
grappling4 rounds·90s work·45s rest
Goals0/5
jiu jitsu
advanced
🥋
Armbar From Guard
jiu jitsu
advanced
grappling3 rounds·60s work·45s rest
Goals0/5
mma
advanced
⚡
Ground & Pound Positioning
mma
advanced
grappling4 rounds·60s work·45s rest
Goals0/5
kickboxing
intermediate
👊
Head-Body-Leg Pattern
kickboxing
intermediate
combinations5 rounds·75s work·30s rest
Goals0/5
boxing
beginner
🥊
Jab-Cross Rhythm
boxing
beginner
combinations5 rounds·60s work·30s rest
Goals0/5
boxing
intermediate
🥊
Slip & Counter
boxing
intermediate
defense4 rounds·45s work·30s rest
Goals0/5
all
beginner
⚡
Mirror Shadow + Visualization
all
beginner
shadowboxing3 rounds·180s work·60s rest
Goals0/5
muay thai
intermediate
🦵
Thai Teep to Roundhouse
muay thai
intermediate
striking4 rounds·60s work·30s rest
Goals0/5
mma
intermediate
⚡
Level Change Sprawl
mma
intermediate
defense5 rounds·45s work·30s rest
Goals0/5
boxing
intermediate
🥊
4-Punch Combination Bag
boxing
intermediate
bag work6 rounds·90s work·45s rest
Goals0/5
boxing
intermediate
🥊
Bob & Weave Under Hooks
boxing
intermediate
defense4 rounds·60s work·30s rest
Goals0/5
boxing
advanced
🥊
Southpaw vs Orthodox Entry
boxing
advanced
footwork5 rounds·60s work·30s rest
Goals0/5
boxing
intermediate
🥊
Overhand Right Over Jab
boxing
intermediate
combinations5 rounds·60s work·30s rest
Goals0/5
boxing
beginner
🥊
Double Jab to Body Head
boxing
beginner
combinations5 rounds·60s work·30s rest
Goals0/5
kickboxing
intermediate
👊
Leg Kick Set-Up Combo
kickboxing
intermediate
striking5 rounds·75s work·30s rest
Goals0/5
muay thai
advanced
🦵
Flying Knee Entry
muay thai
advanced
striking4 rounds·45s work·45s rest
Goals0/5
kickboxing
advanced
👊
Spinning Back Kick
kickboxing
advanced
striking4 rounds·45s work·45s rest
Goals0/5
muay thai
intermediate
🦵
Elbow Strike Combos
muay thai
intermediate
clinch5 rounds·60s work·30s rest
Goals0/5
wrestling
intermediate
🤼
Single Leg Finish Drill
wrestling
intermediate
grappling6 rounds·45s work·30s rest
Goals0/5
mma
intermediate
⚡
Guillotine Defense & Counter
mma
intermediate
grappling4 rounds·60s work·30s rest
Goals0/5
jiu jitsu
advanced
🥋
Triangle Setup From Guard
jiu jitsu
advanced
grappling3 rounds·60s work·45s rest
Goals0/5
mma
intermediate
⚡
Rear Naked Choke Finish Drill
mma
intermediate
grappling4 rounds·60s work·30s rest
Goals0/5
mma
intermediate
⚡
Sprawl-to-Base Cardio
mma
intermediate
conditioning10 rounds·30s work·15s rest
Goals0/5
mma
intermediate
⚡
Shadow Switch + Level Change
mma
intermediate
shadowboxing4 rounds·90s work·45s rest
Goals0/5
boxing
advanced
🥊
3-Minute Heavy Bag Blitz
boxing
advanced
conditioning5 rounds·180s work·60s rest
Goals0/5
boxing
beginner
🥊
Jab-Cross-Hook Pad Combo
boxing
beginner
pad work6 rounds·60s work·30s rest
Goals0/5
muay thai
advanced
🦵
Muay Thai 8-Hit Combo on Pads
muay thai
advanced
pad work5 rounds·75s work·45s rest
Goals0/5
wrestling
intermediate
🤼
Wrestling Sit-Out Escape
wrestling
intermediate
grappling6 rounds·45s work·30s rest
Goals0/5
all
beginner
⚡
Krav Maga Wrist Release Drill
all
beginner
defense4 rounds·45s work·20s rest
Goals0/5
boxing
intermediate
🥊
Head Movement Ladder Drill
boxing
intermediate
defense8 rounds·30s work·15s rest
Goals0/5
boxing
beginner
🥊
Jab-Cross Rhythm
boxing
beginner
combinations5 rounds·60s work·30s rest
Goals0/5
boxing
intermediate
🥊
Slip & Counter
boxing
intermediate
defense4 rounds·45s work·30s rest
Goals0/5
boxing
beginner
🥊
Footwork Box Drill
boxing
beginner
footwork4 rounds·60s work·20s rest
Goals0/5
boxing
intermediate
🥊
4-Punch Combination Bag
boxing
intermediate
bag work6 rounds·90s work·45s rest
Goals0/5
mma
intermediate
⚡
Level Change Sprawl
mma
intermediate
defense5 rounds·45s work·30s rest
Goals0/5
mma
advanced
⚡
Clinch Dirty Boxing
mma
advanced
clinch5 rounds·60s work·30s rest
Goals0/5
mma
advanced
⚡
Ground & Pound Positioning
mma
advanced
grappling4 rounds·60s work·45s rest
Goals0/5
muay thai
intermediate
🦵
Thai Teep to Roundhouse
muay thai
intermediate
striking4 rounds·60s work·30s rest
Goals0/5
kickboxing
intermediate
👊
Head-Body-Leg Pattern
kickboxing
intermediate
combinations5 rounds·75s work·30s rest
Goals0/5
wrestling
beginner
🤼
Double Leg Shot Drill
wrestling
beginner
grappling6 rounds·45s work·30s rest
Goals0/5
jiu jitsu
intermediate
🥋
Guard Retention Flow
jiu jitsu
intermediate
grappling4 rounds·90s work·45s rest
Goals0/5
jiu jitsu
advanced
🥋
Armbar From Guard
jiu jitsu
advanced
grappling3 rounds·60s work·45s rest
Goals0/5
all
beginner
⚡
Mirror Shadow + Visualization
all
beginner
shadowboxing3 rounds·180s work·60s rest
Goals0/5