Sprawl
Quick Information
Category
Tactical Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Gluteus Maximus, Trunk
Secondary muscle groups
Quadriceps, Pectoralis Major, Triceps Brachii
Movement pattern
Hip Drop to Ground
Training goal
Work Capacity
Sport
MMA, Wrestling, Boxing, BJJ
Overview
Purpose. Train takedown defence mechanics and repeat-effort conditioning.
How it fits the system. A beginner-level hip drop to ground entry in the Tactical Training section, programmed to develop work capacity. Related work in the library: Sandbag Front Squat and Sandbag Bear Hug Carry.
Primary muscles
Gluteus Maximus, Trunk
Secondary muscles
Quadriceps, Pectoralis Major, Triceps Brachii
Movement pattern
Hip Drop to Ground
Equipment
Mat
Difficulty
Beginner
How to Perform
- Stand in a fighting stance with the hands up and the knees soft.
- Shoot the legs back and drop the hips towards the mat.
- Land with the chest low, the hips heavy and the legs wide.
- Keep the head up and the back flat.
- Pull the legs back underneath and return to the stance.
- Repeat for the prescribed reps or time.
Coaching Cues
- Drive the hips down, not just the legs back.
- Keep the head up and the chest facing forward.
- Return to a balanced stance every rep.
Common Mistakes
- Landing with the hips high like a push-up.
- Dropping the head towards the mat.
- Standing up slowly between reps.
Progressions & Regressions
Progressions
Add reps, reduce rest, or combine with a shot or shuttle.
Regressions
Step the legs back instead of shooting them.
When to Use It
When to use
In combat sport conditioning and technical warm-ups.
When not to use
With knee or hip pain on impact with the mat.
Programming
6 to 10 rounds of 20 to 30 seconds.
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