Drills & Training Methods

The 50/50 guard control drill develops balance, control, and attack timing from the neutral 50/50...

The arm drag drill trains athletes to redirect an opponent’s arm to create angles for sweeps, bac...

Armbar setup drills build familiarity with entries and finishes from positions such as guard, mou...

The back control transition drill emphasizes fluid movement into and maintenance of back control ...

The back step sweep drill trains practitioners to reverse an opponent’s base by stepping behind t...

Back take drills focus on entering and securing back control from guard, half guard, or scramble ...

The bridge and roll escape drill builds explosive hip movement to reverse mount and escape bottom...

Butterfly guard sweep drills train the mechanics of lifting, off-balancing, and reversing the opp...

The chain wrestling drill links multiple takedown attempts together, emphasizing fluid transition...

The collar drag drill develops timing and grip strength by pulling the opponent forward to disrup...

Cross face defense drills teach practitioners how to counter and relieve pressure when an opponen...

De La Riva guard entry drills train athletes to establish hooks, grips, and angles for sweeps or ...

The double leg takedown drill develops explosive penetration steps, level changes, and finishes. ...

Flow rolling is a light sparring method where practitioners move continuously without applying fu...

Frame and posture defense drills focus on creating strong skeletal structures to prevent an oppon...

The Granby roll is a dynamic inversion and rolling technique used to escape bad positions or rese...

This drill combines the Granby roll’s dynamic escape with a direct transition into a single leg s...

The Granby to sit-up drill trains athletes to transition from an inverted roll into a seated guar...

Grip fighting drills train athletes to secure dominant grips while breaking or neutralizing the o...

This drill emphasizes fluidly transitioning between grips to maintain control or adapt to opponen...

Guard passing flow drills link multiple passing techniques into smooth sequences, reinforcing ada...

The guard pull drill practices safely transitioning from standing to guard while maintaining cont...

Guard recovery drills help athletes regain guard after being passed or pressured. Practitioners f...

Guard retention drills emphasize preventing passes before they are completed. Practitioners work ...

The half guard lockdown drill develops the ability to trap an opponent’s leg using the lockdown v...

The hip escape drill, often called shrimping, is one of the most fundamental movements in Brazili...

The hip switch drill develops fluid hip mobility and the ability to quickly change sides during s...

Inverted guard entry drills train athletes to safely and effectively move into inverted positions...

This drill emphasizes the use of the knee shield in half guard to maintain distance, block pressu...

The knee slide pass drill focuses on driving the knee through an opponent’s guard to establish si...

This drill develops both balance and pressure from the knee-on-belly position, a dominant control...

Lapel guard drills train the use of the gi’s lapel to establish control, break posture, and set u...

The leg drag drill teaches how to control and redirect an opponent’s legs to pass guard. By dragg...

Leg entanglement drills focus on entering, controlling, and transitioning between positions such ...

This drill trains the setup and control of the leg lasso guard, where the shin and foot wrap arou...

Omoplata transition drills train athletes to smoothly move into the shoulder lock from guard or o...

The open guard entry drill focuses on safely establishing open guard from standing or seated posi...

The pass and pressure drill emphasizes combining guard passing with constant top pressure to wear...

Positional sparring begins in a set position—such as mount, side control, or guard—to isolate spe...

This drill strengthens balance, stability, and body alignment in both top control and stand-up sc...

The posture break drill trains athletes to disrupt an opponent’s structure from guard, making the...

Reaction time sparring limits the window for responses, forcing athletes to make quicker decision...

This drill focuses on entering and controlling the reverse De La Riva guard, a versatile position...

The rolling knee cut pass drill develops fluid transitions into the knee cut pass with speed and ...

Scenario-based rolling sets specific goals for each sparring round—for example, escaping mount, f...

The shrimping drill reinforces the essential movement of sliding hips away from pressure to creat...

This drill trains the transition into single leg X-guard, a powerful position for off-balancing a...

The sit-out drill develops agility, hip mobility, and defensive transitions from bottom side cont...

The sit-up sweep drill focuses on combining the upward motion of a sit-up with leverage to revers...

The sit-up to mount drill trains practitioners to transition directly from a sit-up movement into...

Spider guard drilling focuses on developing precision with grips, foot placement, and tension con...

The sprawl drill trains explosive hip movement to defend against takedown attempts. Athletes prac...

This drill reinforces the stack pass, where the top player pressures the opponent by stacking the...

The submission chain drill trains athletes to link multiple submissions together smoothly. For ex...

This drill focuses on escaping the technical mount, a strong attacking position where the opponen...

The technical stand-up is a foundational movement that allows practitioners to safely return to t...

This variation on the technical stand-up links the movement with guard retention and recovery dri...

This drill develops escapes from the turtle position, where athletes use frames, hip movement, an...

The triangle setup drill emphasizes clean entries into triangle chokes from guard. Practitioners ...

The turtle roll escape drill teaches athletes to roll explosively from turtle to reverse control ...

In this drill, athletes practice retaining guard while seated against a wall, forcing precision i...

The wall walk drill builds strength and agility by mimicking back escapes. Practitioners use the ...

This drill focuses on balance, leverage, and leg positioning to sweep effectively from X-Guard. P...

The Z-guard control drill emphasizes using frames and leg positioning to maintain distance and co...