Mechanics / Solo mat / Build

Guard retention hip movement

Knees over the hips, legs swing side to side while the shoulders stay square on the mat.

One movement at a time, with the landmark a coach would call out for each phase.

Phases of this study

1. Knees up, shoulders down. Knees over the hips, feet off the mat, frames in front.
2. Swing to one side. The legs swing over; the pelvis turns; the shoulders stay square.
3. Knees to centre. Back over the chest with the hips light.
4. Swing to the other side. Same shoulder discipline.
5. Centre again. Notice whether a shoulder lifted.

Common faults

Rolling

A shoulder leaves the mat and the swivel becomes a roll onto the side.

Legs lead, hips follow

The feet swing wide and the pelvis barely turns.

Frames fall apart

The hands drift out to the sides for balance.

Why it matters

Guard retention lives in the hips. The ability to turn the pelvis while the shoulders stay down is what lets the legs get back in front of a passer. This is the pattern with nothing to retain against.

Drill prescription

3 rounds of 40 seconds work with 20 seconds rest. Continuous swivels, slow, both directions, shoulders glued down.

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 nothing to retain against, so this is the hip pattern only.

Cues the timer will call

1. Shoulders stay on the mat.
2. The pelvis turns, the chest does not.
3. Knees back over the chest between sides.

Movement notes: Guard retention hip movement

1. Knees up, shoulders down. Lie on your back with the knees over the hips and the feet off the mat.
2. Swing to one side. Let the legs swing to one side as the pelvis turns; the shoulders stay square on the mat.
3. Knees back to centre. Pull the knees back over the chest with the hips light.
4. Swing to the other side. Swing to the other side with the same shoulder discipline.

Watch for. The shoulders stay on the mat while the pelvis turns; a swivel that lifts a shoulder is a roll. There is nothing here to retain against, so this is the hip pattern only, not guard retention.

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.