Unfortunately I couldn't find anything on them for free...! I have enough workouts to contend with from over at Cosgrove's site too, without messing myself up even more with a warm-up that's impossible for someone as unfit and lacking in time as me!
Fraid I don't. I checked the Lockflow site which is a really really cool but I couldn't find a search option.Mr Punch
Do you have a link or video of sprawl drills?
I'm sure I can find one if I look though
J
Sprawl drills, briefly:
Fighting stance
drop down, spread your legs out (like you're basing)
press your hips into the floor (as if dropping the weight through your centre)
arms spread slightly more than shoulder width (again to mimic the base and dropping through your opponent)
look up (don't force it, it'll hurt your neck)
jump up as quick as poss into a fighting stance again (try to do this using as few moves as possible, e.g. not planting a foot in front of you too early where someone could sweep it - has to be an explosive jump)
Repeat till sick.
You can vary it by c0cking one of your legs to one side and angling your body off to the side which mimics the irregular base you often need for a sprawl, and helps you to get up quicker.