Drills Covered
Knee Slide from Headquarters
Step forward with knee and elbow touching to simulate the headquarters position.
Support weight with one hand, slide knee across the mat until the hip touches.
Emphasize keeping elbow and knee tight to prevent underhooks.
Back Step
Place elbow on the ground to simulate a cross face grip.
Drop hip onto the mat while stomping foot, useful for passing half guard.
Front Roll
Tuck neck and roll forward leading with the hand.
Practice stationary or multiple in a row for versatility.
Back Roll
Sit to your butt, roll backward while tucking chin to chest.
Use head to either side to avoid neck pressure.
Shrimping
Fundamental movement to create space.
Bridge onto the side, move butt backward, and simulate framing off opponent with arms.
Getting to Knees
Push back foot off the mat, reach with arm, direct knees from upward to mat.
Used to escape side control and other positions.
Inverting
Useful for guard retention, sweeping, and submissions.
Tuck chin, place shoulders on mat, rotate side to side.
Wrestling Shot
Drop knee to mat to execute takedowns like double or single leg.
Step forward, rock knee forward, drag back leg.
Sprawling
Counter to wrestling takedowns, drive legs away from opponent.
Drop hips to mat, drive feet backward quickly.
Sitting Out from Turtle
Escape turtle and re-guard by lifting front leg, driving back leg forward.
Technical Stand Up
Efficient way to stand up protecting head from strikes.
Go to back, place lead hand in front, back hand on mat, shoot hips back.
Triangle Hip Drill
Lift hips up high, figure four legs, grab shin with opposite hand to control posture and lock up the triangle.