Takedown Defense Drills- Wrestling and BJJ

You don’t need a training partner to build on your takedown defense. With the right solo drills, you can sharpen your reactions, improve your timing, and develop the instincts that translate directly to live wrestling and grappling. In this video, you’ll learn five essential takedown-defense drills you can practice on your own, including sprawl to circle up, sprawl to shot, Pepsi’s, down block to shot fake, and down block to shot. Each movement trains fast hips, clean level changes, confident re-attacks, deceptive timing, and the ability to recover angles after defending a takedown.

These drills are ideal for wrestlers, jiu-jitsu athletes, MMA fighters, and anyone looking to build better defensive mechanics without relying on a partner. You can do them in small spaces, at home, in the gym, or as part of your warm-up or conditioning. If you want to increase your reaction speed, learn how to defend and transition immediately into offense, and elevate your overall grappling awareness, this video will give you a simple and effective solo-training blueprint.

Check out our other grappling videos:    • Grappling  

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