Sprawl Drills

A defensive wrestling movement designed to counter a takedown attempt by rapidly driving the hips to the floor and extending the legs to kill the opponent’s momentum.

Execution Standards:

1. The Signal: React immediately upon seeing the visual “Shoot” cue from the AI platform.
2. The Drop: Throw your legs back and drive your hips hard into the floor. Ensure your laces are down to avoid toe injuries.
3. The Push: Keep your chest up and hands out to frame against the imaginary opponent’s shoulders.
4. The Recover: Snap back to your fighting stance as fast as possible to prepare for a counter-attack.

200+ FCS Combat Application: Trains the muscle memory and explosive reaction required to defend a single or double-leg takedown attempt, keeping the fight in your preferred range.