Solo sprawl / recover
Defence / Solo mat / Build
A controlled sprawl-shape rehearsal on a padded mat.
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 sprawl is the answer to every leg attack and it is decided by where the hips go: down and through, not back and up. Rehearsed alone and slowly the hip path can be watched at the side camera, which is not possible when someone is under it.
The phases
Wrestling stance
- Base. Begin with a base wide enough to move from.
- Knees flexed. Flex the knees and hips while keeping the head up.
- Hands ready. Hands stay ahead of the body, ready to make contact.
- Hold shape. Maintain a shape you can move from in either direction.
Watch for: Do not turn a lower stance into looking down at the mat.
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.
Three common faults
- Hips back, not down
- The legs go back but the hips stay high. Hips to the mat, then through.
- Head down
- The eyes go to the mat at the bottom. Head up; it is the whole point.
- Hands not posted
- The arms fold and the chest lands on the mat. Both hands posted, flat, fingers spread.
In the room
- Only use a version already taught in supervised practice.
- Lower under control; do not drop onto hard flooring.
- Return at your own pace and reset fully.
Drill prescription
| Rounds | 3 rounds |
|---|---|
| Repetitions | 6 sprawls |
| Rest | 45 s |
Padded mat only. Recover fully between reps.
Open the visual study ↗Where it sits
Defence and recovery: Sprawl, spin, front headlock, and getting back to a base from the mat.
Also in this stage: Front headlock shape, Sprawl and spin behind, Seated-to-standing base, Stand / rebuild stance.
On the boards: Back in position.