Back to some basic combinations tonight (but the basics are the fundamentals and the go to skills which must be endlessly polished and perfected.. and are still huge fun).
Before I describe the session I just wanted to share something that I heard from a martial arts clip I watched the other day that I though was relevant:
In a combative sense - Everyone is looking to make things simple. So how do I make my simple better than your simple?
The discussion goes along the lines of ensuring the fundamentals are flawless. But if two people of equal skill were to face off and both had the same repertoire of "simple/basic skills", how does one gain an advantage?
Obviously there is the psychological aspect, aggression, resilience, cardio etc to take into account. But within this discussion was the concept of exploring more complex skills (the art) and training that until it is "simple" (much like we did at Bob's seminar taking two techniques and finding them everywhere).
Then if my complex has become simple - my simple is better than your simple...and perhaps gives me an edge... make sense?
So how does that fit in with the session? The way I see it is that by taking basic combinations. drilling it to "perfection" really working on body mechanics, distance timing etc. then once you can do it with your eyes shut you can then add elements to make it more challenging, but the core element is still simple to execute and then you can start to find it anywhere. I guess this goes with muscle memory repetition and flight time. Get amazing at a few things that you can make work EVERYWHERE, but also enjoy the art.
Right enough of my ramblings
Warm up:
Shadow boxing
Drills (hands and feet):
off jab cross: Catch jab parry cross. As you do step off 45 and overhand (hitting down ), uppercut to head (under their arm so they don't see it - oh look an arm bar!!!!), then cross again and move off line and away. (this could easily turn into an armbar back sweep drill)
Off jab cross: catch jab, cut punch the cross with lead hand (slight step off 45) then round kick to thigh.
Off jab cross: catch jab, scoop the cross ( hands need to be high, waslik stepping off line or like a thai long guard motion into a scoop drag). As you do this (half beat) shift forward with a diagonal upward elbow with your rear arm, then hook elbow with lead arm, downward elbow rear arm.
We then mixed these up off of the feeds:
Some of us did these out of a jab catch drill and then we added a jab lead hook cross so we had to play with an extra defence off the hook and see what position we were in to find which defence we would use (e.g. very close use elbows, if you lead back away from hook a cut punch might be better)
Pads:
3min rounds - jab cross on way in and jab on way out then jab cross rear elbow (getting in close as you cross).
clinch:
using the elbow entry off the jab cross as described above we then went into clinch:
catch jab, scoop the cross ( hands need to be high, wasllik stepping off line or like a thai long guard motion into a scoop drag). As you do this (half beat) shift forward with a diagonal upward elbow with your rear arm. at this poit use the arm you scooped with (lead arm) to grab head/neck (striking with blade of forearm) then use other hand to tie in the clinch (hand on hand at crown of head). curl hands and weight down).
From here we did a slight push with arms (not too far keep theior head close to your chest) and skip out with your hips to then deliver an upward knee (and then skip into a second knee)
We practiced a defence off the clinch: once they had you in a clinch, you drop your weight and get you hips against theirs, use your thighs to clamp onto their lead leg (keep you head against heir chest as it reduces what they can do).wrap arms round waist and then simultaneously drive forward with your head/shoulders, pull thei hipd to you and squeeze their thigh and straighten your legs to lift then up to take them down (adjusting your feet as you got to land on them in a mount position).
So... simple concepts but not easy...
Wednesday, 22 November 2017
Friday, 17 November 2017
16/11/17: Groundwork masterclass - Movement, resistance and defending the ground and pound!
First things first. This was not a "BJJ" lesson. The groundwork we do in sessions incorporates BJJ so that we can experience and be "comfortable" if things go to the ground. To develop skills so that we know how to move our bodies, find submissions/break/chokes if they present themselves, but more importantly get into a position where you can get off the floor and get away!
It is a really interesting art, hugely technical, very tactical and makes your body move in ways you are not used to (warning up, stretching a must and I for one need more work on my hip mobility!).
Movement drills: position to position:
Moving round the body: scarf hold, to side 4 quarters, to mount, to side 4 quarters on other side, to scarf hold.
Key points: Keep tight and pressure down, Use hands to check the body (use clothes to help you to move around or pin down as you move). When escaping from mount or moving into mount use your "free leg" to trap the body - again stay tight
Forgive me I am not sure of the technical names for these yet
Escape from scarf hold: shift onto your side (no flat back), pull your arm (right arm in this case) out of their grip so that your elbow and upper arm is resting to he floor. reach your left arm around and place your wrist in your right hand (arms should now make the frame of a square). the blade of your left arm is under their chin. Shrimp your hips away, Extend both arms up, using fingers of right hand to push into throat, as they are forced back lift your left leg to hook their head and use the momentum to push them back and sit up. From here you move into mount (via side 4 quarter).
Escape the mount: as they sit up to punch you, lift hips up and raise a knee to their back to push them off balance. AS they base out grab one of their arms with both of yours and pin to your body(eg left arm). AS you do this use the leg on that same side (e.g. left) to hook outside their leg. Lift your hips up again forcing them straight up (12 o'clock) and then using your legs roll them over (keeping hold of their arm). You will now be in their guard. After a cheeky head butt, posture up, pinning them down by grabbing top of their shorts and driving fists into abdomen.
Escape inside of guard: move one leg (left) so that the knee is pushing against their backside, put your other leg out to the side (knee on the floor so your upper and lower leg make a right angle).lift that knee keeping your foot where it is (pulling up and back motion) while pushing forwards with your hands. This will cause the guard to loosen or break. Reach under their leg (e.g. with your right arm under their left leg - dig in elbow for a bit more of a release) posture up and grab your shirt to pin their straight leg against you. posture up and lean forward (Slowly) getting onto your toes. keep pushing forward slowly then let go of your shirt grab their opposite shoulder and put blade of arm against throat. (they should almost be bent in double and begging for you to stop.) slowly move your body round the side. keeping pressure on. At some point they will actually help you pass the guard by moving their leg out the way and you then land into side 4 quarters.
Alternate version: as you pin leg and are pushing forward their other leg may be n the floor still. If this happens use your leg nearest the leg on the floor to trap their leg (put knee over first) then go to side 4 quarters on the other side (I think).
Escape side 4 Quarter: get one arm wedged between their hip, the other between neck and shoulder - bench press them away moving your body away (key tip if you can move them move yourself!). if they don't try to regain position you can pivot your body and wedge a knee in. If they do follow up use their momentum to roll them over (keep arm pinned to floor so you are using structure not strength). you are now on top again and can move into scarf hold.
We then flowed with all these holds transitioning form one to another.
Resistance drill: counter for counter
This was only about getting better position (using moves above). NO submissions. we had to try and resist while getting better positions ourselves: one partner trying to get better position, the other trying to stop them.
A key learning here was that when doing this type of drill it is very challenging to get anything to work well. You have to "relax" use smaller movements (which are actually harder to defend against) and realise that if you can't move them to make space you can move yourself to make a gap to use.
Ground and pound drill (only going 10- 20% on punches)
one partner punches and is only concerned with hitting, the other partner is only grappling and trying to get better position. Starting on knees, then take down and the grapple/punch.
This drill helped you focus on keeping your head covered at all times, experience that you are going to take shots but these can be minimised to back of the head and reduced power. But most importantly it showed us all that with some very basic movement drills (repeated a lot and needing more practice still) you can out manoeuvre and escape from someone who is focused on "knocking your block off". when they punch they create gaps you can move to and give you limbs you can lock up. And what seemed at times almost impossible to pull off in the previous drill, you were able to do in dynamic and effective fashion
A super session. So many tips it's hard to capture them all. But if I have missed anything major or things don't make sense let me know. it is NOT easy trying to describe groundwork!
It is a really interesting art, hugely technical, very tactical and makes your body move in ways you are not used to (warning up, stretching a must and I for one need more work on my hip mobility!).
Movement drills: position to position:
Moving round the body: scarf hold, to side 4 quarters, to mount, to side 4 quarters on other side, to scarf hold.
Key points: Keep tight and pressure down, Use hands to check the body (use clothes to help you to move around or pin down as you move). When escaping from mount or moving into mount use your "free leg" to trap the body - again stay tight
Forgive me I am not sure of the technical names for these yet
Escape from scarf hold: shift onto your side (no flat back), pull your arm (right arm in this case) out of their grip so that your elbow and upper arm is resting to he floor. reach your left arm around and place your wrist in your right hand (arms should now make the frame of a square). the blade of your left arm is under their chin. Shrimp your hips away, Extend both arms up, using fingers of right hand to push into throat, as they are forced back lift your left leg to hook their head and use the momentum to push them back and sit up. From here you move into mount (via side 4 quarter).
Escape the mount: as they sit up to punch you, lift hips up and raise a knee to their back to push them off balance. AS they base out grab one of their arms with both of yours and pin to your body(eg left arm). AS you do this use the leg on that same side (e.g. left) to hook outside their leg. Lift your hips up again forcing them straight up (12 o'clock) and then using your legs roll them over (keeping hold of their arm). You will now be in their guard. After a cheeky head butt, posture up, pinning them down by grabbing top of their shorts and driving fists into abdomen.
Escape inside of guard: move one leg (left) so that the knee is pushing against their backside, put your other leg out to the side (knee on the floor so your upper and lower leg make a right angle).lift that knee keeping your foot where it is (pulling up and back motion) while pushing forwards with your hands. This will cause the guard to loosen or break. Reach under their leg (e.g. with your right arm under their left leg - dig in elbow for a bit more of a release) posture up and grab your shirt to pin their straight leg against you. posture up and lean forward (Slowly) getting onto your toes. keep pushing forward slowly then let go of your shirt grab their opposite shoulder and put blade of arm against throat. (they should almost be bent in double and begging for you to stop.) slowly move your body round the side. keeping pressure on. At some point they will actually help you pass the guard by moving their leg out the way and you then land into side 4 quarters.
Alternate version: as you pin leg and are pushing forward their other leg may be n the floor still. If this happens use your leg nearest the leg on the floor to trap their leg (put knee over first) then go to side 4 quarters on the other side (I think).
Escape side 4 Quarter: get one arm wedged between their hip, the other between neck and shoulder - bench press them away moving your body away (key tip if you can move them move yourself!). if they don't try to regain position you can pivot your body and wedge a knee in. If they do follow up use their momentum to roll them over (keep arm pinned to floor so you are using structure not strength). you are now on top again and can move into scarf hold.
We then flowed with all these holds transitioning form one to another.
Resistance drill: counter for counter
This was only about getting better position (using moves above). NO submissions. we had to try and resist while getting better positions ourselves: one partner trying to get better position, the other trying to stop them.
A key learning here was that when doing this type of drill it is very challenging to get anything to work well. You have to "relax" use smaller movements (which are actually harder to defend against) and realise that if you can't move them to make space you can move yourself to make a gap to use.
Ground and pound drill (only going 10- 20% on punches)
one partner punches and is only concerned with hitting, the other partner is only grappling and trying to get better position. Starting on knees, then take down and the grapple/punch.
This drill helped you focus on keeping your head covered at all times, experience that you are going to take shots but these can be minimised to back of the head and reduced power. But most importantly it showed us all that with some very basic movement drills (repeated a lot and needing more practice still) you can out manoeuvre and escape from someone who is focused on "knocking your block off". when they punch they create gaps you can move to and give you limbs you can lock up. And what seemed at times almost impossible to pull off in the previous drill, you were able to do in dynamic and effective fashion
A super session. So many tips it's hard to capture them all. But if I have missed anything major or things don't make sense let me know. it is NOT easy trying to describe groundwork!
Wednesday, 15 November 2017
14/11/17: Thai drills and tactics, pad work and wrist lock flow
Warm up:
Shadow boxing: hands only, add elbows, add knees, add kicks
Thai Drills:
Class was split into two sections - these are the notes from the higher grade drills:
Defence from rear teep: use lead elbow to knock teep wide (to your right -also off balances partner), use the body mechanics of your twist to fire an immediate cross reply (try not to move feet), then rapidly (on half beat) step off and follow up with a jab, and then a low line rear round kick.
Defence from lead teep: use rear elbow to knock teep wide (to your left), use body mechanics to fire an immediate jab (or lead hook depending on distance) and then a cross (again on half beat hitting rapidly to keep high line occupied) then either step of and lead round kick or switch kick and lead round kick.
Defence off jab: Parry jab with force - you want to off set your partner and twist them up a bit, follow with an immediate jab (almost one motion), then fire a cross but as you do this step forward with your lead leg and have you foot at 45 on a hard angel - this sets you up to fire an immediate rear knee. The tick with this is to do the drill slowly but smoothly first with no pauses. you can then parry jab step and cross rapidly (half beats) which keeps high line occupied for a very painful knee!
These drill are all about flow, drive and intention, keeping partner occupied to free up high or low lines
Pad drills: (close range boxing)
Start in a boxing clinch (leaning on each other) - use shoulder to bump off (left lead) as soon a there is a gap throw a rear uppercut, lead hook combo. Then go back into the clinch (right shoulder forward but still left leg in front) - bump off and throw a lead uppercut, cross or rear hook (3 min round)
10 second bursts (full speed):
jab cross
cross hook
uppercuts
hooks
Wrist locks: (first 4 of the lock flow)
example if done on partners right hand
1) grab thumb with your left hand, use other hand to put a wrist lock on by pushing back of their hand down and at an angle.
2) Keep hold of hand/thumb. Turn the hand over and use your free hand (right hand) to grab their wrist (like you are shaking a hand). Let go of thumb controlling hand and slide their hand up your forearm to wedge it in the crook of your elbow. Lock the arm in place and then apply pressure on their elbow using the blade of your arm in a rolling motion.
3) Grab the wrist again (with your right hand) in a shanking hands motion, turn the hand over and use your free hand to dumog drag (roll blade of forearm down bicep to drag into you. lift arm up and put into figure 4 and continue wrist lock pushing the bent arm back over their shoulder.
4) Keep hold of wrist, unlock other hand and twist wrist down and around so palm of their hand is up. gab thumb with other hand and apply wrist lock (slight pull push motion)
Locks very difficult to describe but hopefully you get a general idea
Shadow boxing: hands only, add elbows, add knees, add kicks
Thai Drills:
Class was split into two sections - these are the notes from the higher grade drills:
Defence from rear teep: use lead elbow to knock teep wide (to your right -also off balances partner), use the body mechanics of your twist to fire an immediate cross reply (try not to move feet), then rapidly (on half beat) step off and follow up with a jab, and then a low line rear round kick.
Defence from lead teep: use rear elbow to knock teep wide (to your left), use body mechanics to fire an immediate jab (or lead hook depending on distance) and then a cross (again on half beat hitting rapidly to keep high line occupied) then either step of and lead round kick or switch kick and lead round kick.
Defence off jab: Parry jab with force - you want to off set your partner and twist them up a bit, follow with an immediate jab (almost one motion), then fire a cross but as you do this step forward with your lead leg and have you foot at 45 on a hard angel - this sets you up to fire an immediate rear knee. The tick with this is to do the drill slowly but smoothly first with no pauses. you can then parry jab step and cross rapidly (half beats) which keeps high line occupied for a very painful knee!
These drill are all about flow, drive and intention, keeping partner occupied to free up high or low lines
Pad drills: (close range boxing)
Start in a boxing clinch (leaning on each other) - use shoulder to bump off (left lead) as soon a there is a gap throw a rear uppercut, lead hook combo. Then go back into the clinch (right shoulder forward but still left leg in front) - bump off and throw a lead uppercut, cross or rear hook (3 min round)
10 second bursts (full speed):
jab cross
cross hook
uppercuts
hooks
Wrist locks: (first 4 of the lock flow)
example if done on partners right hand
1) grab thumb with your left hand, use other hand to put a wrist lock on by pushing back of their hand down and at an angle.
2) Keep hold of hand/thumb. Turn the hand over and use your free hand (right hand) to grab their wrist (like you are shaking a hand). Let go of thumb controlling hand and slide their hand up your forearm to wedge it in the crook of your elbow. Lock the arm in place and then apply pressure on their elbow using the blade of your arm in a rolling motion.
3) Grab the wrist again (with your right hand) in a shanking hands motion, turn the hand over and use your free hand to dumog drag (roll blade of forearm down bicep to drag into you. lift arm up and put into figure 4 and continue wrist lock pushing the bent arm back over their shoulder.
4) Keep hold of wrist, unlock other hand and twist wrist down and around so palm of their hand is up. gab thumb with other hand and apply wrist lock (slight pull push motion)
Locks very difficult to describe but hopefully you get a general idea
Friday, 3 November 2017
2/11/17: Footwork master class and defences and attacks from the mount
Footwork is the mother of all skills. If you can't move effectively you can't reach your opponent to hit them and it dramatically reduces the effectiveness of your defence.
General tips: Keep rear heel off the floor and keep rear foot facing forward as much as you can, don't allow it to point of to the side as you will not be using your energy efficiently. Soft knees, hips up and weight on the balls of your feet will also help with change of direction pivoting etc.
Foot work:
Stutter step: Not bouncing, more shifting weight form front to back foot (a little like you are throwing a cross and a hook)
Step and slide Move forward x 2: pushing off with back foot - front foot goes first, rear foot follows maintain distance between feet.
Step and slide move back x 2: pushing of with front foot - back foot goes first, front foot follows.
Step to left x2: Push off with rear foot - front foot moves to left and rear foot follows.
Step to right x 2: Push off front foot - rear foot moves right and lead foot follows.
Combine all motions so you move fwdx2. backx2, leftx2, rightx2 (keeping guard up eyes strong and focused forward and don't forget to breath and relax)
Slide and step fwd x 2: rear foot slides forward past your lead leg (now in a right lead bu left shoulder still turned forward.) As you step through you jab, then step fwd with other leg (back into left lead) and use your jabbing hand to do a lead uppercut then follow with a cross.
Slide and step back x2: Lead foot slides back past rear leg (in right lead but left shoulder fwd) As you step you jab. Now step back with other leg (back into left lead), as you do throw a cross and follow with a leaf hook.
Now combine all motions: fwdx2, backx2, leftx2, rightx2, slide and step fwd x2, slide and step backx2
45 degree steps fwd x4(female triangle): step off left 45( thro a cross as you step then a hook) then step off right 45 and throw a cross with left hand as now in right lead and a hook, step off 45 left - cross, hook, step off right 45 left hand cross, hook.
Double Pivot: Step slightly off centre line, weight on ball of foot, pivot (left) 90 (follow with ABC). Then step straight forward with rear leg and then turn you body 180 so you are facing the opposite direction that you were and follow with ABC.
L stepping: bring lead(left) foot back so its next to your rear(right) foot and skip to your rightx2, reverse this motion to move to your left.
combine footwork: fwdx2, backx2, leftx2, rightx2, slide and step fwd, slide and step back, double pivot, slide and step fwd, L step out
Gazelle step/hopping hook: start in a position as if you had thrown a cross, then using your rear leg push off and "hop" fwd 45. as you do throw the lead hook and use the momentum to turn your body so that you lad at a 90 degree angle to your imaginary opponent (facing there side)
Free flow: use all footwork combos, head movement and striking in shadow boxing
here is an example of Lamacheko using these (and more) - something to aspire to and then some!
Pad work:
partner A glove on left had focus mitt on right, Partner B opposite. (then swap over after a couple of rounds)
Alternate hitting pads. hold mitt on chest, using variety of foot work to move, partner needs to maintain distance and when the mitt is flashed up they need to Jab or cross (depending on which hand is gloved) - real focus on distance here as lots of shots just reached target. This simulated sparring in that both moving and both never know when the "opening" will appear a real test of are you in the right place to take advantage of it or can you get yourself into a place (and back out) effectively! Also no time to rest!
Ground work from the Mount:
From mount position - Person on ground - protect head from punched and use elbows to keep mounted opponent from pinning your chest - drive up your hips to unbalance and as you do drive a knee into their back to off set them more. As they fall off balance grab and pull in one arm to you. what ever side arm you grab you use that side leg to wrap outside their leg. Then you drive hips up again to off-balance further and force them to base out, as they are off balance more you can push off with your legs/hips and roll so that you are now on to of opponent inside their guard. while you are rolling try and control their arms, keep your head to their chest and then you can head-butt them!
Americana (I think? bent arm bar) from mount - opponent on ground is protecting head and you cannot move their arm. In this case you posture up (sit tall leaning forward) put both arms on one of their arms and use your weight to force that arm wide. Once it is at the side of their body, you drop you highest arm (E.g. you pin their right arm to the floor (your left side) so your right hand will be higher on the arm), elbow first to graze the side of their head, and pin the arm down with both hands. Shift your weight by straightening your leg on the opposite side so your hip is on the floor and control body with bent other leg. Now you can use your lower hand to slide under their arm and grab your own wrist (should look like a figue 4). Slowly bring their elbow down along their side and as you do slowly lift their arm (you can do this by using the arm you are gripping your wrist with and revving it like a bike throttle)
Here is a better explanation via video:
Tip: drink lots of water.. getting cramp in both feet while doing this is NOT pleasant
As ever describing ground work is difficult (and they are my notes form my experience I am trying to capture) but if anything doesn't make sense let me know!
General tips: Keep rear heel off the floor and keep rear foot facing forward as much as you can, don't allow it to point of to the side as you will not be using your energy efficiently. Soft knees, hips up and weight on the balls of your feet will also help with change of direction pivoting etc.
Foot work:
Stutter step: Not bouncing, more shifting weight form front to back foot (a little like you are throwing a cross and a hook)
Step and slide Move forward x 2: pushing off with back foot - front foot goes first, rear foot follows maintain distance between feet.
Step and slide move back x 2: pushing of with front foot - back foot goes first, front foot follows.
Step to left x2: Push off with rear foot - front foot moves to left and rear foot follows.
Step to right x 2: Push off front foot - rear foot moves right and lead foot follows.
Combine all motions so you move fwdx2. backx2, leftx2, rightx2 (keeping guard up eyes strong and focused forward and don't forget to breath and relax)
Slide and step fwd x 2: rear foot slides forward past your lead leg (now in a right lead bu left shoulder still turned forward.) As you step through you jab, then step fwd with other leg (back into left lead) and use your jabbing hand to do a lead uppercut then follow with a cross.
Slide and step back x2: Lead foot slides back past rear leg (in right lead but left shoulder fwd) As you step you jab. Now step back with other leg (back into left lead), as you do throw a cross and follow with a leaf hook.
Now combine all motions: fwdx2, backx2, leftx2, rightx2, slide and step fwd x2, slide and step backx2
45 degree steps fwd x4(female triangle): step off left 45( thro a cross as you step then a hook) then step off right 45 and throw a cross with left hand as now in right lead and a hook, step off 45 left - cross, hook, step off right 45 left hand cross, hook.
Double Pivot: Step slightly off centre line, weight on ball of foot, pivot (left) 90 (follow with ABC). Then step straight forward with rear leg and then turn you body 180 so you are facing the opposite direction that you were and follow with ABC.
L stepping: bring lead(left) foot back so its next to your rear(right) foot and skip to your rightx2, reverse this motion to move to your left.
combine footwork: fwdx2, backx2, leftx2, rightx2, slide and step fwd, slide and step back, double pivot, slide and step fwd, L step out
Gazelle step/hopping hook: start in a position as if you had thrown a cross, then using your rear leg push off and "hop" fwd 45. as you do throw the lead hook and use the momentum to turn your body so that you lad at a 90 degree angle to your imaginary opponent (facing there side)
Free flow: use all footwork combos, head movement and striking in shadow boxing
here is an example of Lamacheko using these (and more) - something to aspire to and then some!
Pad work:
partner A glove on left had focus mitt on right, Partner B opposite. (then swap over after a couple of rounds)
Alternate hitting pads. hold mitt on chest, using variety of foot work to move, partner needs to maintain distance and when the mitt is flashed up they need to Jab or cross (depending on which hand is gloved) - real focus on distance here as lots of shots just reached target. This simulated sparring in that both moving and both never know when the "opening" will appear a real test of are you in the right place to take advantage of it or can you get yourself into a place (and back out) effectively! Also no time to rest!
Ground work from the Mount:
From mount position - Person on ground - protect head from punched and use elbows to keep mounted opponent from pinning your chest - drive up your hips to unbalance and as you do drive a knee into their back to off set them more. As they fall off balance grab and pull in one arm to you. what ever side arm you grab you use that side leg to wrap outside their leg. Then you drive hips up again to off-balance further and force them to base out, as they are off balance more you can push off with your legs/hips and roll so that you are now on to of opponent inside their guard. while you are rolling try and control their arms, keep your head to their chest and then you can head-butt them!
Americana (I think? bent arm bar) from mount - opponent on ground is protecting head and you cannot move their arm. In this case you posture up (sit tall leaning forward) put both arms on one of their arms and use your weight to force that arm wide. Once it is at the side of their body, you drop you highest arm (E.g. you pin their right arm to the floor (your left side) so your right hand will be higher on the arm), elbow first to graze the side of their head, and pin the arm down with both hands. Shift your weight by straightening your leg on the opposite side so your hip is on the floor and control body with bent other leg. Now you can use your lower hand to slide under their arm and grab your own wrist (should look like a figue 4). Slowly bring their elbow down along their side and as you do slowly lift their arm (you can do this by using the arm you are gripping your wrist with and revving it like a bike throttle)
Here is a better explanation via video:
Arm bar from mount: You are in mount on top, opponent is trying to push you arm. Posture up lean fwd pick one of there arms and put your arms either side and push down with all your weight on their chest, as you do twist to the side so that instead of being in a kneeling position one of you legs is bent but facing fwd the other is still facing back. now lean to the side with your fwd facing leg and post out. As you do, wrap one of their arms with yours (grab your tshirt). Now bring your other leg round and use your legs/knees to pinch their arm. once pinched and secure, "fall back" into arm bar. keep their thumb up, pinch your leg and raise hips as you pull down.
Tip: drink lots of water.. getting cramp in both feet while doing this is NOT pleasant
As ever describing ground work is difficult (and they are my notes form my experience I am trying to capture) but if anything doesn't make sense let me know!
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