Double Leg Takedown Drills

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I’m going to cover a few Double Leg Takedown Drills in this article. The double leg takedown is one of the most basic takedowns you will learn in wrestling along with the Single Leg Takedown. Wrestling is an important aspect of mma because it allows you to take your opponent to the ground if your stand up game is not working in a fight.

Sometimes you can’t get off the combination strikes you want. Or you can be trying to punch and kick your opponent but he’s anticipating your every move and moving out of the way making it hard to land anything. That’s when you can rely on your wrestling to set up a takedown and try to beat him on the grown.

How To Sprawl In MMA

To be honest the majority of fights do end up on the ground so it’s good to have some wrestling in your mma arsenal. Don’t only practice in the gym and at home but try to watch some Olympic wrestling and mma fights of strong wrestlers. This will help you improve your techniques. If you see a move you like but can’t seem to pull it off at the gym, you can always adjust it to fit your size and strength. Nothing wrong with taking a move and amending it to your satisfaction. it’s done in martial arts all the time.

Double Leg Takedown Steps

Double Leg Takedowns in mma and double leg takedowns in bjj are the same. These moves stem from Greco wrestling and teach the same steps in how to execute the move. There are advanced variation on how to apply the technique but for now I will just go over the straight forward basics. Below are the steps on how to do the move.

We will start off with how to do the takedown without a set up and in the second half of this post get into how to do a takedown with a set up. In a real situation if you are at a distance between you opponent the wise thing to do would be to set up your takedown. This is to disguise it so your opponent won’t anticipate the move and counter it. First you have to learn how to do the move and after you master that you will learn how to set it up.

Staggered Stance

In order to do a double leg takedown you have to get in the proper stance. This stance is called the Staggered Stance. It’s when you bend your knees and crouch down your body to lower your center of gravity.

You can do a double leg takedown from a squared stance but it will take you more time to get your feet into the correct position since your lead (front) leg is the leg used to penetrate.

Set Your Feet And Body Position

To execute the takedown you are going to need to take what is called a “shot” that is when you shoot into your opponent. The power of your shot is generated from your trail properly known as your back leg. Make sure your trail leg is firmly planted slightly behind before you take your penetration step.

Again, your body needs to in a low stance position. Just simply bend your knees and lower your body while keeping your head up and back straight. This will ensure that you’re in a good position in order to penetrate your opponent’s defense.

Take A Deep Step & Drop Your Knee

The plan here is to push off of your back foot and take a deep penetration step two-to-three feet in front of you. This takes some practice so it’s good that you are doing this at home or at your mma gym.

You shouldn’t step so far that you lose balance, but you do want a large enough step to gain enough momentum to penetrate your opponent’s defense and get to his or her legs.

The next step is to roll over your front toe, dropping the knee of your lead leg to the mat in front of you like the picture shown above.

One thing you have to remember while doing this move is not to make the mistake of dropping to the knee of your trail leg or let the knee of your trail leg rest on the mat at any time. It is alright if your trail leg grazes the mat as you shoot, but anytime you drop both of your knees in front of your opponent, he can easily do a double leg takedown defense move called a sprawl.

This step is the most basic but to pull it off with good timing and position takes constant practice. To become good at it I suggest you practice it often on your team mate in the gym or work out partner at home.

Snake The Legs

As you drop to your knee and hit your opponent’s hips with your shoulder, use both of your arms to control both of your opponent’s legs.

To do this you will have to do what many wrestlers called “snaking” that is when you place your arms around the back of your opponent’s knees and to the inside of their calves.

You’re then going to pull their legs toward you tightly. You should keep in mind that won’t have much success trying to out-muscle your opponent above the knees because typically their hips and thighs will be too strong.

Especially with bigger guys some of them have thighs the size of your head lol. And also, If you try to control the legs too low you will most likely take your upper body out of position. The back of the knee is what you want to control.

Your next objective is to step up with your outside leg, which should be your trail leg. What you want to do is step a good distance away from your body and to the side of you so you can push off of this leg to drive your opponent to the mat. The bend of your knee when you do this should be slightly greater than 90 degrees. It’s important to stay in good position with your head and chest up, (your back straight) and with your opponent’s legs pulled tightly to your body.

Execute The Takedown

The final step in this double leg takedown move is to execute the takedown. After your initial step across your opponent’s body, keep running through him. Keep your knees bent and your butt down so you have enough power to drive your opponent’s weight. Take big steps to the outside of your opponent’s body, at a slight angle.

One mistake that beginners make is trying to drive directly forward or to the side. You should never do this because it will put you in an awkward position that your opponent can capitalize off of. Instead, use your head and shoulder to drive your opponent to a slight angle. As you do this, pull your opponent’s legs in a sweeping motion towards the shoulder of your trail leg.

Double Leg Takedown Drills – Trail leg Drill

MMA Takedown Setups

In MMA the fighters set up leg takedowns with strike moves.

You will see a fighter throw punch combos and while his opponent is distracted trying to block those punches he shoots in for a double leg takedown.

Or a fighter will throw kicks and a punch and shoot in for a takedown. In wrestling the set ups are a bit different because you can’t punch or kick. Most set ups are from close range after a couple of faints or off of a grapple move.

The reason why it’s a smart idea to set up a takdown is because it distracts your opponent form anticipating your move. if your opponent anticipates the takedown he can easly defend it. So a set up masks your intentions.

Jordan Burroughs is the 4x American world champion in freestyle wrestling and an Olympian. Below he displays his setups for the takedown.

MMA Strike to setup Double Leg Take down

MMA Double Leg Takedown Setup using level-change and strikes

So that’s it for this lesson. Always be sure to practice all the moves you learn here on the site so you can become proficient at using them. Practice often but in a safe manner. And don’t forget to follow us on social media to tell us how your training is going!

Muay Thai Clinch Takedowns

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In this training post, I will go over some Muay Thai Clinch Takedowns. The significance of this technique is to create space and distance between you and your opponent. Sweeping or throwing him to the ground from a clinch will do just that. Once you have created this type of distance you can follow up with whatever move you choose.

If you are in a Muay Thai competition a sweep or takedown scores you points. The referee will immediately ask you to back a bit while your opponent gets back up to his feet. Once he is back up you will continue the bout. There are no submissions or ground and pound in Muay Thai. This sport is strictly stand up only.

If you are in a street fight and clinch your assailant, then manage to perform a take-down wrestling or judo style, you will have to know some ground game to hold him down and submit him, or pound on him until he’s subdued. If you choose to sweep or throw your assailant you can either run for safety or follow up with kicks and punches. The choice is really up to you.

Basic MMA Striking Techniques

Muay Thai Sweeps And Throws

In Muay Thai take-downs are known as Sweeps and Throws. Sweeps and throws is where you trip or throw your opponent onto the ground while you remain standing. In Judo and wrestling a take-down is where you flip, toss, or grapple your opponent to the ground and in most cases you go with him; landing on top. These techniques are a crucial part of mixed martial arts in competition and in a real life fight so pay attention.

When facing an opponent and clinching him you have an opportunity create distance from him by sweeping or throwing him to the ground. In order to successfully land sweeps you must have more than one technique in your arsenal of attacks. You learning how to toss your opponent from different positions will be crucial to catching your opponent off-guard.

Here Are 3 Muay Thai Sweeps to Take Someone Down in the Clinch

4 Amazing Muay Thai Sweeps From The Clinch

The Outside Trip Take-down

The outside trip is a very simple take-down best done from a body lock. Remember the body lock is one of the MMA Clinch Techniques that you can use when fighting someone.

Once you have a body lock with both hands firmly gripped around your opponent’s waist, try to change levels so you’re slightly lower than your opponent and dig your shoulder just under his chest.

Next, push forward and snake your leg around his while sagging your hips to that side. While doing this move, it’s very important to squeeze your opponent’s back as hard as you can to apply the most pressure on him as possible.

Muay Thai Clinch Defense

Muay Thai Dumps

A Muay Thai dump is the same as a sweep or throw. A “dump” as it is referred to, is a trip or toss used to get your opponent down to the ground. Most fighters say the easiest dumps are executed from the clinch or from a body lock. While others say a good sweep or dump is easiest after catching a leg kick.

Whatever way you choose to execute it a muay thai dump can put your opponent flat on his ass. In a muay thai competition the referee will intervene and give you a point, but in the streets you can follow up with whatever move you want to further defend yourself.

Below are some of the best muay thai sweeps and dumps highlights:

Muay Thai Clinch Drills

One of the many questions we get from muay thai practitioners is how do they become better or great at muay thai. Our answer is always the same you have to practice all the time. All the time means often. This specifically mean 4 times a week or more at a gym. And on your off days from the gym you have to practice at home shadowing the moves by yourself or with a family member or friend. Be careful not to hurt them always use protective pads and head gear!!!

Shadow boxing out the drills in your bedroom in front of the mirror is really helpful. This is because you are playing the maneuvers out in your mind and in a fight you will be drawing on those memories to effectively do the moves. You always want to practice out the moves or shadow box them out by yourself to keep them fresh in your mind; it will help you out in a real life situation or in competition.

Practice makes close to perfect so below is a video on how to do proper muay thai clinch drills you can watch and practice with.

Muay Thai Clinching Drills Knee and Strikes

Knee Tap Takedown

Before I get into explaining the knee tap take-down I want to premise it by saying that this is more of a wrestling move. Muay Thai experts don’t use this move but i think it’s a badass move to add to your take-down arsenal.

Also, what we try to do here at MMA Active is arm you with all the weapons you can use in competition as well as in the streets. So take heed and practice this move just in case you need to use it.

The knee tap is done from the over-under clinch position. This technique has many steps that must all occur at the same time so pay close attention in order to know how to do it effectively.

Assuming you have an under hook on the right side and an over hook on the left, begin by circling to your right side to force your opponent to step forward with his right leg. Once he’s brought his right leg forward, step in with your right leg 45 degrees across in front of his body. This step is crucial, if done incorrectly, it will ruin the rest of the move.

While stepping in front of your opponent, shot put your right arm in the same direction parallel to your 45-degree step. Your left hand should reach down and lightly grab his right knee.

Muay Thai Clinch Techniques

Muay Thai Clinch Meets MMA Takedowns

This is actually a side note comment for those who follow this site and email questions. We appreciate the love and support from all of you and our mission is to continue to provide you with good mma training content.

We have been getting emails and questions about Grapple Hearts ebook May Thai Meets MMA Takedowns PDF. People want to know what we think of it and do we recommend it at all. on our site we do give reviews on mixed martial arts books/ebooks so I would like to take the time to address it briefly.

I as well as others who have read the ebook think that is a great guide for those who are getting into mma and want to learn the different take-downs from muay thai and mma. This specific post broke down the difference in the two as well. In muay thai a take-down is considered a sweep, trip, or dump. When you initiate these moves you trip your opponent to the ground while you’re still standing.

In mma a take-down can be a trip or a sweep, but also a tackle, toss, flip, or trip. It is not legal in muay thai to tackle or grapple your opponent to the ground. Muay thai doesn’t allow that because it is strictly a stand up sport you can not mount your opponent for a submission or ground and pound him you will lose the match up!

In mma all the aforementioned is a go you can do all of that without consequence. So the Muay Thai Clinch Meets MMA Takedown goes over how to do a basic muay thai clinches and how to execute one basic wrestling takedown. The basic wrestling takedown that is mentioned in the ebook is the High Double Leg with two entry points. The book doesn’t mention anything else. Keep in mind that it’s ONLY 5 pages!

So if you want a real quick basic introduction to 3 different clinches and one wrestling take-down then you can download that ebook. But my advice would be to learn beyond that because it simply isn’t enough information for you to learn from.