What's in the Course?

Over 100 videos of drills to improve your sparring training.

  • Speed & Agility Drills

  • Step-by-step breakdowns & explanation of each drill.

  • Sparring tips & how drills apply to a match.

  • Warm-ups & Cool-downs

Course curriculum

  • 1
    Welcome to the Course!
  • 2
    Workout #1
    • SM Sparring Workout - Day 1
    • Warm-Up: 10min Jump Rope
    • Stretches: Front Leg Swings
    • Stretches: Side Leg Swings
    • Stretches: Back Leg Swings
    • Stretches: Swing & Lunge
    • Stretches: In & Out Circles
    • Speed Kicking: RoundHouse Kicks
    • Speed Kicking: Fast Kick
    • Speed Kicking: Cut Kicks
    • Speed Kicking: Double Kicks
    • Footwork: Drill #1
    • Footwork: Drill #2
    • Footwork: Drill #3
    • Cool Down: 5-min Jog
    • Cool Down: Crunches
    • Cool Down: Plank
    • Cool Down: Heel Touches
    • Cool Down: Stretch
    • Congratulations! You completed the first workout!
  • 3
    Workout #2
    • Welcome + Quick Tips
    • SM Sparring Workout - Day 2
    • Warmup + Stretch
    • Ladder Drills #1
    • Ladder Drills #2
    • Ladder Drills #3
    • Ladder Drills #4
    • Ladder Drills #5
    • Ladder Drills #6
    • Ladder Drills #7
    • Stepper Drill #1
    • Stepper Drill #2
    • Stepper Drill #3
    • Stepper Drill #4
    • Paddle Drill #1
    • Paddle Drill #2
    • Cover Drill
    • Paddle Sparring
    • Cool Down + Core
    • Congratulations! You completed Day 2!
  • 4
    Workout #3
    • SM Sparring Workout - Day 3
    • Warmup
    • Agility - Cone Drill #1
    • Agility - Cone Drill #2
    • Agility - Cone Drill #3
    • Agility - Cone Drill #4
    • Kicking - Back Kick Drill #1
    • Kicking - Back Kick Drill #2
    • Kicking - Back Kick Drill #3
    • Kicking - Back Kick Drill #4
    • Kicking - Footwork Drill #1
    • Kicking - Footwork Drill #2
    • Cooldown - Shadow Sparring
    • Cooldown - Core
    • Congratulations! You completed Day #3...
  • 5
    Workout #4
    • SM Sparring Workout - Day 4
    • Introduction
    • Mile Run or 10-min Jog
    • Speed/Agility - Stepper Drill #1
    • Speed/Agility - Stepper Drill #2
    • Speed/Agility - Stepper Drill #3
    • Speed/Agility - Stepper Drill #4
    • Speed/Agility - Stepper Drill #5
    • Speed/Agility - Floor Wakeups
    • Cut Kick - Drill #1
    • Cut Kick - Drill #2
    • Cut Kick - Drill #3
    • Cut Kick - Drill #4
    • Cut Kick - Drill #5
    • Cut Kick - Drill #6
    • Cut Kick - Drill #7
    • Footwork - Drill #1
    • Footwork - Drill #2
    • Core - Jellyfish
    • Core - Side Plank Twists
    • Core - Reverse Crunch Variations
    • Core - Cross Crunches
    • Congratulations! You completed Day #4...

Social proof: reviews

  • Sparring Course

    Natalya MacMorran

    Samery, I am so grateful for this course!! I am completing slow as I have to do do each day several days at a time. But what difference I makes. Not only thi...

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    Samery, I am so grateful for this course!! I am completing slow as I have to do do each day several days at a time. But what difference I makes. Not only this is great prep for sparring, I also put together a few combos (following yours) that I was able to show off in class. Thank you so much! Hope you are not going to make these down for a while, as I would like to keep using them.

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