Chains / Solo mat / Build

Ground-to-standing sequence

Move from a side shape into your familiar seated base.

Two or three movements in the order they actually happen, so the finish of one is the start of the next.

Phases of this study

1. Hip escape. Make space first.
2. Seated base. Post a hand and set the feet.
3. Hand and foot take the weight. Hips lift over the post.
4. Leg clears. Rear foot on its ball.
5. Stand. Both feet down before the post releases.

Common faults

Skipping the sit

Going from the back straight to the feet with no base in between.

Using momentum

Rocking up instead of posting and lifting.

Standing tall too early

The knees lock before both feet are set.

Why it matters

From the back to the feet is three shapes, not one jump. Each shape here is a base you could stop in, which is the whole point of doing it slowly.

Drill prescription

3 rounds of 45 seconds work with 25 seconds rest. Escape, sit, stand. Reset by sitting back down under control.

Scope

Solo drill on a mat. No partner, no grips, no weight, no pressure and no resistance are shown. Not coach-verified: a qualified instructor has not reviewed the animation or these notes. Whether to stand at all in a given position is a coaching decision.

Cues the timer will call

1. Use support rather than momentum.
2. Keep transitions unhurried.
3. Reset if your hand or knee position feels uncomfortable.

Movement notes: Hip escape / shrimp

1. On your back. Start on your back, knees bent, both feet flat on the mat.
2. Post and load. Post the near hand and turn onto that shoulder as the near foot loads.
3. Hips travel. Push through the planted foot so the pelvis lifts and travels away from the shoulder.
4. Reorganize. Bring the top knee back in front of you and reset without pulling on your neck.

Watch for. A hip escape moves the pelvis; sliding the feet while the hips stay put is a different thing. Which side you escape toward, how far, and what the movement answers depend on the partner who is not in this study.

Movement notes: Seated base

1. Sit tall. Use a comfortable seated position on a mat.
2. Set a base. Keep one foot available to support movement.
3. Hands ready. Hands can frame or post according to the task.
4. Hold. Pause without collapsing onto the lower back.

Watch for. This shows solo base only, not a partner escape.

Movement notes: Technical stand-up • sequence map

1. Seated base. Use a planted foot and the opposite posted hand.
2. Post and lift. Lift the hips while the free hand remains in front.
3. Leg clears back. Bring the free leg back into space behind you.
4. Stand. Establish both feet before releasing the post.

Watch for. Use the camera to inspect the supporting hand and opposite foot. Learn the full movement in class before practising independently.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.