Which is better, sparring or free sparring

1, Sanshou is two people in accordance with certain rules, and the use of traditional martial arts kicking, punching, wrestling and other offensive and defensive techniques to subdue each other, unarmed confrontation of the fighting program, while free sparring is just a kind of unrestricted competition.

2, Sanshou need to agility, flexibility, explosive training, but also have enough muscle strength and endurance, and free sparring is just a fixed set of moves, the actual free play is not great.