Video: Heavybag Ground & Pound MMA Drill by fightTIPS. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
With a heavy bag laid flat on the floor you can drill ground striking from mount, half guard and side positions. It builds posture, base and strike volume from the top.
3 key details
- Keep a wide base and your posture up.
- Strike in short bursts and change position.
- Keep the hips heavy on the bag.
Your 10-minute home drill
- 2:00Mount posture on bag
- 2:00Strikes from mount
- 3:00Strikes from side positions
- 2:00Positional changes with strikes
- 1:00Cool-down
Safety
Wrap your hands and avoid striking a hard floor.
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.
