MMA Tip: Sprawl

The Sprawl is a widely effective defensive maneuver as well as a great exercise to get warmed up.


The Sprawl is a defensive motion for when an opponent lunges at you and attempts a lower body take down. The concept involves shooting your legs straight back and pushing down onto the opponent so that not only do you defend against the grab but if you time it right you may actually fall on top of them.

The sprawl drill as an exercise is excellent for practicing the maneuver as well as preparing to drop down to the floor and springing back up to your feet as fast as you can.

Sprawl:

Intense puncher Sprawl

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