Video: The Reactive Sprawl Takedown Defence | Wrestling for MMA by Danny Mitchell MMA. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
A sprawl shoots your legs back and drops your hips onto an incoming shot, flattening the attacker. It's core to wrestling, BJJ and MMA.
3 key details
- Shoot both legs back wide onto the balls of your feet.
- Drive your hips heavily toward the mat.
- Return to stance fast so you don't get caught.
Your 10-minute home drill
- 2:00Stance and level changes
- 2:00Slow sprawls back to stance
- 2:00Reaction sprawls on a timer beep
- 3:00Sprawl and shot intervals (20/10)
- 1:00Cool-down
Safety
Use a soft surface and don't slam your knees into the 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.
