Chains / Solo mat / Build

Hip heist to sprawl

Seated to the knees, up to combat base, then a sprawl from the standing 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. Hips lift and turn. Over the post.
2. Hands and knees. Head up, base wide.
3. Combat base. One foot posted.
4. Standing base. Rise through the posted foot.
5. Sprawl. Hips back and down.

Common faults

Rushing the rise

Combat base is skipped and the athlete stands from the knees.

Sprawl from a stoop

The standing base is never set before the sprawl.

Hips left high

The sprawl is a fold at the waist.

Why it matters

Bottom to top in one line: heist to the knees, settle in base, stand, and answer a shot. Each beat is a shape you could stop in.

Drill prescription

3 rounds of 50 seconds work with 30 seconds rest. Run the line once slowly, once at pace. Rest fully between rounds.

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. There is no shot to sprawl on.

Cues the timer will call

1. Each shape is finished before the next starts.
2. Hips under the shoulders in base.
3. Sprawl with the hips, not the chest.

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.

Movement notes: Standing base

1. Feet apart. Stand in a comfortable staggered base.
2. Knees available. Keep enough knee bend to change your level.
3. Hands ready. Keep your hands available without reaching past your base.
4. Settle. Pause and verify your balance.

Watch for. Not a complete stance for every grappling ruleset.

Movement notes: Sprawl

1. Standing base. Start in a staggered standing base with the hands in front.
2. Hips back, hands down. Shoot the hips back and drop the hands toward the mat as the chest comes forward.
3. Hips through the mat. Drive the hips down and through with the legs long behind you and the weight on the hands and the balls of the feet.
4. Recover the base. Bring the feet back under you and recover the standing base.

Watch for. The hips go back and down; bending at the waist with the hips left high is not a sprawl. There is no shot to sprawl on in a solo study, so timing and where the hips land on a partner are coaching questions.

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.