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Build a Better Sprawl

Aug 28, 2026
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Stop the shot before it becomes a takedown

You do not need to be an advanced wrestler to improve your takedown defense.

You need a strong first reaction.

This weekā€™s drill teaches you to recognize a level change, get your hips back, and recover your stance before your opponent can keep driving.

Weekly training drill

Sprawl and Recover Drill

Why it matters

In MMA, takedown defense starts before the opponent locks their hands.

A sharp sprawl helps you:

  • Keep the fight standing
  • Put weight on the opponentā€™s shot
  • Protect your legs
  • Create space to circle out
  • Recover without giving up position

The goal is not just to drop your hips. The goal is to sprawl, control, and get back to a useful stance.

How to do it

Start in your MMA stance.

Have a partner stand in front of you and give a clear level-change cue.

When they level change:

  1. Shoot your legs back
  2. Drop your hips heavy
  3. Keep your chest angled down
  4. Place your hands on the shoulders, head, or upper back
  5. Circle one step off the center line
  6. Return to your stance

No partner option: use a visual cue.

Set a timer to beep every 5 to 8 seconds. On each beep, sprawl, recover, and reset your stance.

Do 4 rounds of 90 seconds.

  • Round 1: slow and technical
  • Round 2: add faster reactions
  • Round 3: sprawl, circle left
  • Round 4: sprawl, circle right

Coaching points

Do not fall flat on your stomach.

Drive your hips back, not straight down.

Keep your legs away from the opponentā€™s hands.

Use your hands to frame and control.

Circle after the sprawl. Do not just pop straight back up.

Recover your stance before relaxing.

Simple weekly challenge

Complete 60 technical sprawls this week.

Do not rush them.

Each rep should include:

  • A clear stance
  • A strong sprawl
  • A circle out
  • A clean recovery

If one part is sloppy, repeat the rep.

Keep training

Keep training with The MMA Academy and build takedown defense one clean reaction at a time.

Continue training with The MMA Academy

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The MMA Academy Newsletter sends you one practical MMA training drill each week, built for hobbyists who want to improve their striking, grappling, transitions, and conditioning without overcomplicating their training.
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