Sprawl and spin behind
Defence / Solo mat / Build
From the bottom of the sprawl, the hips lift a little and circle around the point the head is over, hands posted throughout.
Solo study. Solo rehearsal of a shape a coach has already shown you. No partner, no resistance, no finish against anyone. Not coach-verified.
Why it matters
A sprawl that does not go behind is a sprawl that has to be repeated. The spin is the go-behind and its rule is simple: the hands stay on the mat and the hips stay low while the feet travel. This study is that rule, watched from above.
The phases
Sprawl • solo pattern
- Stance. Use a clear, suitable mat.
- Hands toward mat. Prepare the hands to support a controlled lowering.
- Legs back. Send the legs behind as the hips lower.
- Recover. Bring the feet underneath you to recover.
Watch for: Opponent contact, hip pressure and a competitive finish are not depicted.
Sprawl and spin
- Sprawl bottom. Start at the bottom of the sprawl with the hands posted and the head up.
- Hips lift a little. Lift the hips a few centimetres so the legs can travel.
- Quarter turn. Circle the hips around the point the head is over; the hands stay down.
- Behind. Finish to the side and behind that point, hips still low.
Watch for: The hands stay posted through the spin. Lifting them stands you up and the circle stops.
Three common faults
- Hands lifting
- The hands leave the mat to help the turn and the hips rise. Feet move; hands stay.
- Hips too high
- The lift becomes a stand. A few centimetres, no more.
- Turning on the spot
- The hips spin without travelling around the head point. Use the Above camera; the hips should draw an arc.
In the room
- Sprawl first: hips down, hands posted, head up.
- Lift the hips a few centimetres so the legs can travel.
- Circle around the head point; hands stay down.
Drill prescription
| Rounds | 3 rounds |
|---|---|
| Repetitions | 5 each direction |
| Rest | 45 s |
Alternate directions. Mirror the study for the other side.
Open the visual study ↗Where it sits
Defence and recovery: Sprawl, spin, front headlock, and getting back to a base from the mat.
Also in this stage: Solo sprawl / recover, Front headlock shape, Seated-to-standing base, Stand / rebuild stance.
On the boards: Four weeks: entries and defence.