Defence and recovery / Solo mat / Build

Solo frame and hip movement

A solo reminder of facing and framing from class.

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. Seated base. Face the task.
2. Frame. Arms organised.
3. Hip escape. Hips move to keep facing.
4. Seated again. Rebuild and face.
5. Hold. Notice which foot is ready to push.

Common faults

Turning away

The chest turns away from the direction of the task.

Frames high, hips still

The arms work and the hips never follow.

Flat on the back

The seated base is abandoned and the shoulders stay flat.

Why it matters

Retention is a habit of keeping the hips and frames pointed at the problem. This is a memory cue for that habit, not a retention drill; the problem itself is not on the mat.

Drill prescription

3 rounds of 45 seconds work with 20 seconds rest. Sit, frame, escape, sit. Choose one concept from class to hold in mind.

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. Leave inversions and resistance to supervised practice.

Cues the timer will call

1. Choose one concept taught by your instructor.
2. Use the human study as a memory cue only.
3. Leave inversions and resistance to supervised practice.

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: Forearm frame • solo shape

1. Side position. Begin on the side, not reaching from a flat back.
2. Elbows in. Keep the elbows connected to the space near your ribs.
3. Forearms in front. Present the forearms in front of your torso.
4. Maintain space. Maintain structure without locking the arms straight.

Watch for. A frame is defined by what it is placed against. Alone, this study can show the shape of the arms and where the elbows sit; it cannot show the direction of force, the contact point or whether the frame would hold.

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.

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.