Foundations / Solo mat / Foundation

Seated base

Explore a comfortable seated base before moving.

The shapes everything else starts from: how to sit, kneel, stand and fall on a mat without thinking about it.

Phases of this study

1. Sit tall. Hips under you, one hand posted behind, the other free.
2. Settle the post. Weight into the posted hand without collapsing the shoulder.
3. Small weight shift. Move a few centimetres and feel which foot would push.
4. Hold. Breathe. Nothing else moves.
5. Shift the other way. Same shift, other side, same posted hand.

Common faults

Rounded lower back

The chest drops toward the knees and the posted hand takes the whole torso.

Posting on a bent wrist

The wrist folds under the hand instead of the palm sitting flat.

Feet asleep

Both feet lie flat and idle, so no push is available.

Why it matters

Every ground movement in this app starts from, or returns to, a seated base. If the base is lazy, the hip escape has no foot to push with and the technical stand-up has no post to rise from. Sitting well is the cheapest thing on this list to practise and the one most people skip.

Drill prescription

3 rounds of 45 seconds work with 20 seconds rest. Sit, settle, shift, hold. Swap the posted hand each round.

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. Which hand to post, and how upright to sit, depend on the partner who is not here.

Cues the timer will call

1. Use a suitable padded mat.
2. Choose a posture that feels comfortable.
3. Keep your hands free to support a controlled transition.

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.

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.