Video: Level 2 - Freestyle Core Curriculum - Inside Step Penetration Double Leg by USA Wrestling. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
The penetration step drops your level and drives your hips through your opponent. It powers the double-leg, the most common takedown in grappling.
3 key details
- Change level by bending the knees, not the waist.
- Step deep between where their feet would be.
- Keep your head up and your back straight.
Your 10-minute home drill
- 2:00Level changes in stance
- 3:00Penetration steps, lead knee to mat
- 2:00Step-up and drive forward
- 2:00Shot, finish, return to stance
- 1:00Hip flexor stretch
Safety
Use a pad or folded towel for your knee until the motion is smooth.
Instructor disclaimer
Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.
