The Science Behind Sparring
As a Martial Artist, learning the science behind sparring and how we can improve is what will truly empower a martial artist. I am not talking about kumite (competition sparring ) but more in a self defence concept. It does not matter if you are standing, grappling, big, small, strong or weak. By obtaining and retaining this knowledge can make all the difference. The concepts such as power, gravity, energy, friction and impulse have a direct application in all training manoeuvres of martial arts. So technically we could really look at it as a scientific study of how to fight.
It is general knowledge that during any physical altercation regardless if you are inside the dojo or outside in a self defence scenario. Both participants will bring a great amount of energy into the situation . The amount of conceivable energy will depend on size, strength and physical fitness of the people involved. The point of martial arts like karate, taekwondo or judo for instance is want to use your body to direct this flow of energy.
PRINCIPLES OF POWER (The Science Behind Sparring)
When we take a look at principles of power it states the formula for delivering a powerful punch is an important formula: F= MxA. This is Isaac Newton’s second law of motion, and it means that Force equals Mass multiplied by Acceleration. So, what does it actually mean when we look at sparring or fighting? Well, basically it means that the heavier and the faster you are, the harder you’ll hit.
A larger or stronger opponent can often apply way more energy than a smaller person, but yet this doesn’t necessarily mean they will always win. It all comes down on how that energy is directed and also how we can redirect our opponent energy and techniques to our own advantage.
AT THE BEGINNING OF YOUR MARTIAL ARTS JOURNEY
When you first walk into a dojo or boxing ring. I guarantee most people will testify that sparring is one of the most nerve wracking and hardest elements that you need to learn. It gives a combination of feelings of both anxiety but also excitement at the same time. Most martial arts don’t train using full contact in a sparring training session. But it is still essential that we understand and it reminds us that outside the dangers are real. Just having a mistimed or misplaced strike or kick to a would be attacker could lead to injury.
When looking for a dojo make sure you find one that prioritises sparring and self-defence. It’s vital to practice against different size attackers and I am a strong believer that it’s important for women to train against men especially for self defence. Due to the fact this who you are most likely be attacked by. Practicing sparring this way will help you feel more confident and comfortable if you ever find yourself in this situation. Plus it’s also helps you learn how to adjust and improve your techniques.
TRAIN YOUR MIND AND BODY TO WORK TOGETHER
I can’t emphasise this enough just how important this is. You see, fighting and sparring is actually more mental than physical. When you are sparring or defending yourself it’s extremely stressful and what do think will happen if we become tense? You will find that your muscles get tense and then your mind freezes, and now neither can be used to the best of your ability. Fear dominates the mind. If we are unable to think clearly, adjust our techniques or find solutions then how do you expect to be able to defend yourself. Both need to work together in perfect harmony if we want to fight effectively or spar well. You will need to maintain a relaxed body all while maintaining a calm composure.
A relaxed body is an integral step to establish your defences, it will also improve your offense by facilitating good movement and power generation. Also by having relaxed muscles and good breathing will help stop fatigue and keep you fighting effectively for longer periods of time.
Also having a relaxed mind will help you stay calm and help give you clarity. This is extremely important so that you can see the warning signs, adjust your techniques as necessary and see any weaknesses in your opponent.
So, let’s get down to the science behind sparring
GUARD POSITION
Your guard position is extremely important as it will protect all your vulnerable areas including your head, chin, neck, and torso. In order to do this you need your hands up at chin level so that you can cover the head, neck, and chin with minimal movement. Equally important is to keep your elbows down to protect your ribs and mid-section.
Keep your body facing at a 45-degree angle to minimise the surface area that your attacker or opponent can strike you. Also another added advantage is it gives you that extra range of motion to twist at your waist and utilise your hips when striking.
Most importantly make sure you tuck your chin to avoid getting punched or knocked out.
STRIKING (The Science Behind Sparring)
Delivering a powerful punch or kick is just as much about the technique as it is about your strength. A perfectly executed strike will help you minimise loss of stamina and allow you to deliver maximum force into your designated target. Twisting at your hips and allowing both your arms or legs to follow through. Helps you strike with your entire body therefore, increasing the amount of force you can put into your techniques. In other words helps you generate maximum power with minimal effort.
When applying a straight punch, try to keep your elbow down and in so that energy is not wasted as your punch traverses towards your opponent. An elbow that protrudes can also be good to use elbow strikes to your attacker’s face.
PRACTICING DIFFERENT RANGES IN YOUR MARTIAL ARTS
Regardless of what martial arts you train in, you must be able to spar at different ranges. This will help you deal with a diverse set of opponents with different skillsets. Being able to fight at different ranges will help you to adjust and adapt to different fighting styles. This will make you a more well rounded martial artist. This is why I recommend combining both striking and grappling as it helps you develop both long and short range skill sets.
WHAT IS LONG RANGE?
Long range is when your opponent is a significant and safe distance away from you. And too far away to receive any serious damage. The key at this range is use your striking, footwork, relative speed, and your legs to attack.
Striking arts such as karate, taekwondo or kickboxing to name a few. Use a mixture of both long and short range in sparring. Using the long range to stay out of harms way and then switching to short range very quickly and launch your counterattack. After you have landed your strike you should exit to a safe distance as quickly as you entered.
Because your legs are able to cover a longer range than your arms. Learning a diverse set of kicks and combinations is an extremely important skill set in your long-range fighting arsenal. Using this type of combination will help you seamlessly control the distance. And help you decide how and when you enter at close range, especially if you switch into grappling. Bringing your attacker to the ground or distracting your opponents as you exit the danger zone.
SHORT RANGE
Martial arts like boxing, judo, wrestling or Brazilian jiu jitsu specialise in short-range fighting. You will need to use your training as a way to attack and defend within the danger zone. This is where techniques such as elbows, knees, straight punches, hooks, and uppercuts come into play. But also grappling techniques to throws, applying joint locks or subdue an opponent.
The majority of fights will end up on the ground, so therefore it is good practice to work on effective strategies to defend yourself if you end up in this situation. The science behind sparring includes
- Protecting yourself when in a defensive position on the ground
- getting into a dominant position
- been able to get back to your feet
- how to submit your opponent by obtaining a joint-lock on one of their limbs
- how to restrict the flow of air to your opponent with a specific choke-hold
DEFENCE AND TIMING
We all want to learn to perfect your timing and knowing when to counter your opponent’s attack. Remember this is a key element to becoming a more well balanced martial artist. This will help you read your opponent’s intentions and help you counterattack at a moments notice. These are the following concepts:
- Go No Sen (After) – counterattack after the opponent has completed their attack. This generally includes blocking an attack before delivering with your own counterattack.
- Sen No Sen (During) – counterattack during the opponent’s attack.
- Tai No Sen (Before) – attack as soon as you sense your opponent’s intent to attack. A preemptive strike.
Sparring is a strenuous activity and requires lots of energy and stamina. It is best to condition your cardiovascular system so that you can maintain high levels of intensity for long periods of time. For optimal results, you should consider a steady-state cardio activity such as 30 minutes of low-intensity jogging and an intense work regiment that lasts for no longer than 20 minutes.
Body conditioning is vital if you aim to be an effective fighter. I remember during training we would do sit ups while someone was sitting on your knees. Once we got to the crunch the other person would do multiple punches to the stomach. I found this was a great exercise to strengthen my midsection. You learn how to tense your midsection and slowly build up the tolerance to take rather powerful strikes.
FINAL THOUGHTS ON THE SCIENCE BEHIND SPARRING
One of the most important rules in sparring is to follow through with your strikes and kicks. It’s a natural instinct is to slow down just before impact your target as you don’t want to hurt your hand. You need to imagine pushing your fist past their target to maximize the force of each movement.
Learn how the science of sparring is very important throughout many dojos. Think about incorporating the following into your sparring
- Counterattack immediately after receiving an attack from your opponent
- Keep breathing deep and slow so as not to give away your intention of your attack
- Relax the muscles in your face and keep your stay calm in the face of danger
- Never repeat the same technique consecutively – aim for diversity in your combinations
- Use foot sweeps, jabs, and leg kicks as distractions for more powerful follow up strikes
I really hope this article can help you learn to enhance your sparring and taking your training to a new high.
https://medium.com/martial-arts-unleashed/why-sparring-in-martial-arts-is-great-for-you-21cf1bf0b803