The single-leg takedown is a wrestling technique used in Brazilian Jiu-Jitsu (BJJ) that involves capturing one of your opponent’s legs and using leverage to bring them to the ground. Knowing how to execute this move is of strategic importance in this grappling art, as it’s a reliable method for transitioning a match from standing to the ground, where the majority of BJJ battles are won.
Although it is commonly used in BJJ, the single-leg takedown originated in wrestling, where fighters use this technique to control their opponents and secure points, and in mixed martial arts (MMA), where it’s a good way to set up ground-and-pound or submission scenarios. The cross-disciplinary nature of this maneuver highlights its versatility and underscores its value as a foundational move for grapplers.
Why Takedowns are Important in BJJ
Takedowns are a crucial element in Brazilian Jiu-Jitsu (BJJ) for several reasons. Primarily, they serve as the main method for transitioning the fight from a standing position to the ground, where the majority of BJJ techniques and submissions are applied. Successfully executing one allows you to establish control over your opponent from the outset, dictating the pace and position of the match.
In competition, takedowns are rewarded with points, which is especially important in closely contested matches. More than anything, its a strategic way to enter into your preferred style of grappling, whether that involves top control, guard passing, or submissions. If you can execute a takedown and gain a dominant position, you will have the upper hand in implementing your game plan.
Executing the Single Leg Takedown
Begin by gaining inside control of your opponent. Prevent your opponent from sprawling by pushing their shoulder hard and stepping forward, forcing them to place their weight on one leg and opening an opportunity to grab the other leg.
Once you catch the opponent’s leg, pinch your knees together to keep the opponent’s leg tightly controlled and maintain a strong grip to keep them from breaking free. Maintain good posture with your head on the opponent’s shoulder, but don’t lean too far forward, or else you can expose yourself to being caught in a guillotine. Keep a solid stance and control over your body.
Act quickly and efficiently, applying pressure with your biceps on the opponent’s thigh to destabilize them. Drive off your planted leg and use your body weight and the force of your head to push your opponent backward.
Keep your grip positioned midway between their groin and knee. Keep your head in their chest to maintain control and pressure, and drop your right leg back while bringing your bottom hand to their heel.
Clamp your elbow and trip your opponent by pushing off your back leg. As they step back, continue to pull them to the ground.
Drilling and Training Tips
Solo Training for Developing Footwork, Speed, and Timing
Developing footwork is good practice for just about every aspect of Brazilian Jiu-Jitsu. In addition to regularly practicing at your gym, you should incorporate ladder drills into your routine as they help improve coordination and quickness. The single leg takedown requires a good burst of speed, and the better your footwork and agility, the better you will be at setting up and completing this moven.
Footwork exercises, such as shadow wrestling and stance drills, are also a great way to build muscle memory and add fluidity to your movements. You can also complete plyometric exercises, such as box jumps and explosive lunges, to build explosive power in your legs. Reaction drills, like responding to a partner’s movement or a coach’s command, are another great way to improve your ability to react quickly and decisively.
Visualization Techniques and Mental Preparedness
Any successful BJJ fighter will tell you that mental preparation is just as important as physical training. Visualize each step, from setting up and shooting for the leg to finishing. This mental practice builds confidence and clarity so you can execute the move more effectively during live training.
Partner Drills
Work with a partner who provides realistic resistance but allows you to complete the move so you can refine your technique and make necessary adjustments without the pressure of full-speed sparring. Run positional drills that simulate common scenarios for the move, such as starting in a clinch or a neutral position and work on transitioning smoothly into the takedown.
Common Mistakes
Too much space: Shooting the single leg takedown from too far away can make you vulnerable to an attack from your opponent. Ensure you are within the correct range before initiating the sequence.
Poor positioning: BJJ is a game of leverage, and positioning is everything. Maintain a low and stable stance, keeping your head against your opponent’s chest.
Incorrect timing: Do not shoot for the leg until your opponent is off-balance or transitioning between movements. Drilling the move with a partner will help you learn to recognize those movements that make an opponent vulnerable.
A BJJ Fundamental
Mastering the single-leg takedown is essential for any Brazilian Jiu-Jitsu practitioner looking to enhance their grappling game. Adding this technique to your BJJ arsenal provides a reliable method for transitioning from standing to ground combat and opens up a myriad of opportunities to control and dominate your opponent.
If you intend to compete, takedowns can give you an advantage on the scoreboard while also allowing you to establish dominance, dictate the pace of the match, and get into a strategic position. You should always look for any opportunity to refine your technique by working with a partner and dedicating time to improving your strength, footwork, and speed.
