Mechanics / Solo mat / Build

Reverse hip escape

Both feet push so the hips travel toward the head instead of out to the side.

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

Phases of this study

1. Feet planted. Both feet flat, knees bent, frames in front.
2. Heels in, load. Draw the heels toward the hips and lift the hips a little.
3. Hips toward the head. Push through both feet; the hips slide along the mat toward the head.
4. Walk the feet in. Feet back under you before the next push.
5. Again. Second push, same line.

Common faults

Shoulders move, hips stay

The upper body wriggles and the pelvis does not travel.

Pushing with one foot

The hips turn sideways because only one foot is driving.

Frames dropped

The hands come down and the chest is open.

Why it matters

The hip escape moves the hips sideways; the reverse escape moves them along the mat toward the head. Having both means you can make space in two directions without changing the shape of your arms.

Drill prescription

3 rounds of 40 seconds work with 20 seconds rest. Push, walk in, push. Slow, with the frames up the whole time.

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. What this escape answers, and how far to travel, depend on the person who is not here.

Cues the timer will call

1. Heels in before you push.
2. Hips slide toward the head.
3. Walk the feet back under you.

Movement notes: Reverse hip escape

1. Feet planted. Start on your back with both feet flat and the knees bent.
2. Frames up, load. Bring the frames in front of the chest and draw the heels in before you push.
3. Hips toward the head. Push through both feet so the hips slide toward your head, not out to the side.
4. Walk the feet in. Walk the feet back under you and settle before the next repetition.

Watch for. The hips travel along the mat toward the head; if only the shoulders move, the escape has not happened. Which problem this movement answers, and how far to travel, depend on the person 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.