Drill 5 of 5
Strike to Sprawl Drill
Blend striking with takedown defense.
How to practice
- Shadowbox combinations that end with a sprawl-ready stance - level low, hips under you.
- Partner mixes punches and level changes; answer punches with punches and level changes with sprawl.
- The rule is one second: any shot that comes must be met by sprawl within one count.
- After the sprawl, punish the shot - knee to the body, front headlock, or spin behind.
- Finish live rounds where the partner chooses strike or takedown and you must match correctly every time.
Coaching cues
Stay balancedKeep guard/position safeMove with purposeReset cleanly
Common mistakes
- Rushing the drill
- Poor posture or guard
- No reset after the action
Video references
External YouTube references — third-party content, not affiliated.