Track with the Hips
Mat mode
5:00
Tell the roomStanding player passes.
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TOP PLAYER
POSITION
Standing two arm lengths away.
OBJECTIVE
Pass. The pass must hold for 3 seconds.
CONSTRAINTS
Passer stays on the feet. No dropping the knees to the floor to pass. Guard player stays down. No sitting up and no standing to escape the problem. Engage within 5 seconds. The standing player cannot stall at distance. Reset when the standing player holds side control, knee on belly, or mount for 3 seconds. The guard player scores the full-round clock by keeping the feet and legs in the way. 5-6 min rounds.
WIN CONDITION
Side control, knee on belly, or mount, held 3 seconds.
BOTTOM PLAYER
POSITION
On their back, feet toward the passer, knees bent, hands at their sides.
OBJECTIVE
Stay on their back and keep the feet and legs between them for the whole round.
CONSTRAINTS
Same passer-stays-on-the-feet, guard-player-stays-down, engage-within-5-seconds, and named reset rules. 5-6 min rounds.
WIN CONDITION
Keeps feet and legs in the way for the full round.
Grapplers Collective, Track with the Hips. 5-6 min rounds.
Problem
Guard retention from supine position against standing passers.
Tell the room
Standing player passes. Supine player stays on their back and keeps the feet and legs between them for the whole round. The pass must hold for 3 seconds.
Setup
Start supine, no contact. Guard player on their back, feet toward the passer, knees bent, hands at their sides. Standing player two arm lengths away.
Score
Hold the pass for 3 seconds.
- Standing player — side control, knee on belly, or mount
- Guard player — keeps feet and legs in the way for the full round
Rules
- Passer stays on the feet. No dropping the knees to the floor to pass.
- Guard player stays down. No sitting up and no standing to escape the problem.
- Engage within 5 seconds. The standing player cannot stall at distance.
Adjust
Easier
Start one arm length apart, have the passer walk in at half speed and name the side they will pass to.
Harder
Give the guard player a score too — a hook plus a grip held for 3 seconds.
If it stalls
If the guard player reaches with the arms, cue: "Hips first, feet track them, hands last." If they scoot away, shrink the mat.
guard