3 Double Leg drills: BJJ Basics

Key points

• Partner stands in a lateral line with legs spread wide enough to shoot through
• Assume a staggered stance and measure distance to partner with the back hand
• Step lead foot directly to the imaginary line connecting partner's toes while level changing
• Keep shoulders and hips aligned, push off back foot, and drive lead knee down to shoot completely through without crawling
• Maintain upright chest and forward eye gaze throughout the shot

Common mistakes

Crawling on hands and knees rather than penetrating through; failing to level change properly; bending at the waist and dropping chest or head down.

Key points

• Keep both hands behind the back to avoid instinctively grabbing the legs and isolate body drive
• Measure distance with back hand, take penetration step, and drive shoulder directly into partner's hip/waist line
• Keep ear tightly glued to partner's hip and look past their back
• Drive through partner with trail leg to push them back onto their heels
• Catch the trailing leg up into a short squat base rather than hinging over at the waist

Common mistakes

Reaching with hands; failing to glue ear to the hip; standing up with hips tilted back instead of recovering the trail foot into a short squat.

Key points

• Measure distance and level change into a deep penetration step
• Drive shoulder into partner's waist while wrapping both arms firmly around both legs
• Pull partner's legs tight to the chest so partner cannot adjust
• Drive partner back, recover trailing leg into a solid short squat stance
• Keep head glued to the hip, look up toward the ceiling, and extend legs to lift partner under control

Common mistakes

Leaving space between partner's legs and your chest; lifting with the back rather than establishing a short squat and driving with legs; disconnecting the head from partner's hip; looking down instead of looking up.