Defence and recovery / Solo mat / Build

Recover base from the back

Hip escape, hip heist and a settle into combat base: the road from the back to the knees.

Getting back to a base you can work from: off the back, off the knees, out of an inversion, after a fall.

Phases of this study

1. Post and turn. Make space first.
2. Travel. Hips away from the post.
3. Heist. Hips lift and turn over the hand.
4. Knees. Head up on landing.
5. Combat base. One foot posted, hips under the shoulders.

Common faults

Turning without space

The heist starts before the hip escape has moved anything.

Back exposed

The turn is made with no post and the head down.

Stopping on the knees

The chain ends flat on both knees.

Why it matters

Off the back and into a base you can work from, in the order it actually happens. The hip escape makes the space, the heist uses it to turn over the post, and combat base is where you arrive and stay: hips under the shoulders, one foot ready, head up.

Drill prescription

3 rounds of 45 seconds work with 25 seconds rest. Escape, heist, base. Reset to the back 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 the space exists to turn is decided by the partner who is not shown.

Cues the timer will call

1. Make space before you turn.
2. Post, then lift and turn.
3. Finish in base, not on the knees flat.

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: Hip heist

1. Seated, hand posted. Sit with one hand posted behind you and the free hand in front.
2. Hips lift and turn. Drive through the planted foot so the hips lift and turn toward the posted hand.
3. Knee finds the mat. Swing the free leg under and set the knee down facing where the post was.
4. Hands and knees. Arrive on hands and knees with the head up and the base wide.

Watch for. The hips lift and turn as one movement; sitting up and then crawling to the knees is a different thing. A heist under a partner's weight is a coaching matter, and this study cannot show it.

Movement notes: Kneeling posture to combat base

1. Tall on both knees. Kneel tall with the hips over the knees and the hands in front.
2. Post a foot. Post one foot forward beside the other knee without leaning over it.
3. Combat base. Settle with the rear toes tucked, the hands ready and the eyes level.
4. Return. Return the foot and repeat on the other side.

Watch for. Combat base is a base, so the hips stay under the shoulders; leaning the chest over the posted knee gives the base away. Which knee is up depends on the partner, which this study cannot show.

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.