Conditioning / Solo mat / Build

Hip escape ladder

Four hip escapes in a row, alternating sides, down the length of the mat.

The same movements in volume, with rounds, repeats and rest written down.

Phases of this study

1. First escape. Post, lift, travel.
2. Second escape. Same thing, other side.
3. Third. Same distance again.
4. Fourth. Same form as the first.
5. Reorganise. Finish tidy, knee in front.

Common faults

Distance shrinks

The hips travel less each repetition.

Sliding creeps in

Late repetitions move the feet and not the hips.

Same side four times

The weaker side never works.

Why it matters

Volume with form. Four escapes down the mat, alternating sides, is a conditioning round only if the fourth looks like the first.

Drill prescription

4 rounds of 45 seconds work with 30 seconds rest. Four escapes per repetition, as many repetitions as the form allows. Stop when the hips stop travelling.

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. A conditioning drill; the form notes are the hip escape's own.

Cues the timer will call

1. Post, lift, travel, reset.
2. Alternate sides every repetition.
3. Slow is fine; sliding is not.

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.