Self-protection and falling
- 1.1 Falling on back (roll)
- 1.2 Falling on side
- 1.3 Forward shoulder roll
- 1.4 Backward roll
Sambo training
A server-curated Sambo preparation wizard based on the supplied guide: safety, technical preparation, conditioning, endurance, and agility.
Solo preparation: falls, mobility, conditioning, and technical movement only.
Core strength
- 2.5 Hip raise
- 2.6 Prone leg raise
- 2.7 Plank
- 2.8 Side plank
- 2.9 Frog crunch
- 2.10 Mountain climber
Endurance
- 4.1 30/60/100 m runs
- 4.3 Push-ups
- 4.4 Jump rope
Safety
- Use a qualified SAMBO coach for throws, bridges, lifts, and joint-lock practice.
- Partner drills require consent, a safe mat, controlled intensity, and an agreed tap.
- Solo mode excludes partner-dependent drills from the recommended session.