Snap, sprawl, spin
Defence / Solo mat / Build
A snap down, a sprawl, and a spin around the point the head was over, in the order they happen.
Solo study. Solo rehearsal of a shape a coach has already shown you. No partner, no resistance, no finish against anyone. Not coach-verified.
Why it matters
The go-behind is where most snap downs are wasted: the sprawl lands, the hands come up, and the position is even again. Chaining the three keeps the hands on the mat from the sprawl into the spin, which is the one detail the sequence depends on.
The phases
Snap down
- Stance. Start in the stance with the hands in front.
- Hands to the head line. Raise both hands to the height of an opponent's head.
- Pull and drop the hips. Pull down and toward your hips as your own hips drop back; keep your chest up.
- Rebuild. Bring the hands back to the stance before the next repetition.
Watch for: The pull comes from the hips dropping, not from the arms alone. If the chest folds forward the snap has no weight in it.
Sprawl • solo pattern
- Stance. Use a clear, suitable mat.
- Hands toward mat. Prepare the hands to support a controlled lowering.
- Legs back. Send the legs behind as the hips lower.
- Recover. Bring the feet underneath you to recover.
Watch for: Opponent contact, hip pressure and a competitive finish are not depicted.
Sprawl and spin
- Sprawl bottom. Start at the bottom of the sprawl with the hands posted and the head up.
- Hips lift a little. Lift the hips a few centimetres so the legs can travel.
- Quarter turn. Circle the hips around the point the head is over; the hands stay down.
- Behind. Finish to the side and behind that point, hips still low.
Watch for: The hands stay posted through the spin. Lifting them stands you up and the circle stops.
Three common faults
- Hands lifting for the spin
- The hands come off the mat to turn and the hips rise. They stay posted; the feet do the moving.
- Sprawl too high
- The hips do not reach the mat before the spin starts. Down first, then around.
- Snap without the hip drop
- The first beat is an arm pull. Hips back, then the rest.
In the room
- Snap with the hips, not the arms.
- Sprawl: hips down and through, hands posted, head up.
- Spin with the hands still posted and the hips still low.
Drill prescription
| Rounds | 3 rounds |
|---|---|
| Repetitions | 5 chains |
| Rest | 60 s |
Alternate the spin direction each chain.
Open the visual study ↗Where it sits
Chains: Two or three movements in the order they happen in a match, so the transitions get rehearsed as well as the shapes.
Also in this stage: Entry / circle movement, Penetration to finish, Hand fight into a single.
On the boards: Four weeks: competition prep.