Stability Lab Worksheet Stability Lab
Grappling Fundamentals Lesson 1
Student Record
NAME:
DATE:
Investigation Objective
How do stance width and height impact your ability to maintain balance against external force?
Part 1: Stance Variable Testing
Work with a partner. One person is the Anchor (static stance) and the other is the Tester (gentle push/pull). Rate your stability on a scale of 1 (Easy to move) to 5 (Unmovable).
Stance Type Visual Description Stability (1-5) Tall & Narrow Feet together, knees locked, standing upright. Wide & Tall Feet double-shoulder width, knees locked, upright. Wide & Low Feet double-shoulder width, knees deeply bent. Staggered (Athletic) One foot forward, one back, knees bent, elbows in.
Part 2: Analysis
1. Why was the "Wide & Low" stance harder to move than "Tall & Narrow"? Mention "Center of Gravity" in your answer.
2. In the "Staggered Stance," how did your stability change when pushed from the side versus from the front ?
The Mat Code: Safety First
In grappling, safety is a shared responsibility. We use the Tapping System to communicate instantly.
How to Tap Out
Tap the Partner: Pat them twice.Tap the Mat: Slap the mat twice.Verbal Tap: Say "Tap!" loudly.
The Golden Rule
"When you feel a tap, you release immediately. No exceptions, no delay."
Agreement
I understand the safety code and promise to protect my partner's safety at all times.
SIGNATURE:
Physics of Base Slides Physics of Base
Grappling Fundamentals: Lesson 1
The Big Question
"How does controlling the center of gravity allow an individual to neutralize an opponent's movement?"
Today's Focus:
Understanding Stability and Base .
Defining "Base"
The Technical Definition
The area between your points of contact with the ground.
The Goal
To keep your Center of Gravity directly over your base.
Base = Balance Area
Center of Gravity (COG)
Science Core
In humans, the COG is usually located deep in the pelvis (behind the navel).
Rule of Stability:
"Lower COG + Wider Base = Maximum Stability"
The Pivot Point
Sumo Push Game
Why does the person who stands the tallest usually lose in a sumo push?
Tall stance = High Center of Gravity
Narrow feet = Small Base of Support
Easy to "Tip" out of the base!
5.0 lbs
Leverage matters more than strength
Recovering Your Base
1. Feel
Detect when your weight moves outside your feet.
2. Drop
Lower your hips immediately to lower your COG.
3. Step
Move your feet to widen the base under your weight.
First Contact Teacher Guide First Contact Guide
Safety, Warm-ups, and Base Drills
Teacher Reference
Theme
Physics of Combat
Time
50-60 Minutes
Setting
Matted Area (Required)
1. Safety Protocol (10 Min)
The Tap Out: Explicitly demonstrate the three ways to tap (Hand, Mat, Voice). Have every student practice tapping their partner twice and releasing immediately.
Teacher Note
"If a student fails to release immediately during practice, they must sit out the rest of the drill. Safety is non-negotiable."
2. Grappling Warm-Up (10 Min)
Bear Crawls
Focus on four points of contact and weight distribution.
Duck Walks
Lower hips, maintain upright torso, mobility in "Wide & Low" base.
Gorilla Drills
Lateral movements from a staggered stance, shifting base.
3. Sumo Push Lab (20 Min)
Guided Discovery: Let students fail first, then teach the solution.
Phase A: Tall vs Short
Students pair up. One person must stand as tall as possible. The other gets to go low. Predict who wins the "push contest."
Phase B: Wide vs Narrow
Narrow feet vs. Wide feet. Attempt to push from the side. Observe how the wide base provides lateral stability.
Post-Game Reflection Questions
"When you felt yourself tipping, what was your natural instinct? Did you try to stand up taller or drop down lower?"
"Which stance was best for defending a push from the front? Was it different for a pull from the back?"
"In a real-life situation, why is maintaining your 'base' more important than being strong?"
Clinch and Sprawl Slides Distance & Defense
Lesson 2: The Clinch and The Sprawl
The Three Zones of Combat
1. Safety Zone
You are out of reach. No contact is possible.
2. Danger Zone
Inside arms' reach. This is where strikes or grabs happen.
3. Control Zone
The Clinch . You are connected. No space for strikes.
The Over-Under Clinch
1
Overhook: One arm wraps over their arm and holds their back.
2
Underhook: One arm goes under their arm and grabs their shoulder blade.
3
Head Position: Ear-to-ear or forehead on their shoulder.
"The strongest frame is a connected one."
The Sprawl
When someone reaches for your legs, you must make your legs heavy and distant .
Mechanism:
Hips DOWN, Legs BACK, Chest HEAVY.
1. Hips to the Mat
2. Kick Legs Back
3. Anchor on their Shoulders
Control Over Aggression
"A master of grappling doesn't need to hurt an opponent to control them. Control is the highest form of self-defense."
Clinch Mechanics Cards Skill Cards: Clinch & Sprawl
Lesson 2 Workshop Materials
Technique Drills
1 The Clinch Entrance
The "T-Rex" Entry
Keep elbows glued to your ribs.
Hands up to protect your face.
Take a small step inside your partner's space.
Close the gap until chest-to-chest.
"Don't reach! Reaching creates space for them to grab you."
2 Over-Under Lock
The Mechanics
Right arm UNDER their arm (Underhook).
Left arm OVER their arm (Overhook).
Squeeze your elbows into your sides.
Lean your head on their shoulder.
Partner Drill: Can your partner move away while you hold this?
3 The Sprawl
Defensive Reaction
Partner touches your knees or waist.
JUMP your legs back as far as possible.
Drop your hips to the floor (Heavy!).
Keep your toes on the mat for drive.
Tip: Think of yourself as an anchor being dropped into the ocean.
4 Pummeling Game
Flow Drill
Start in the Over-Under Clinch.
Slowly swap your Underhook to an Overhook.
Partner does the same simultaneously.
"Swim" your arms through like you're in water.
Focus: Keeping constant contact while moving fluently.
Post-Session Check
WHICH TECHNIQUE FELT MOST NATURAL?
WHAT WAS THE HARDEST PART OF SPRAWLING?
Managing the Gap Guide Managing the Gap
Teacher Facilitation: Clinch and Sprawl
L2 Teacher Guide
Skill Focus
Distance Management
Safety Level
Moderate (Contact)
Key Term
Underhook Control
Concept 1: Zone Awareness (10 Min)
Students must understand that standing "just outside" of reach is the most dangerous spot.
Demonstration: Stand arm's length from a student volunteer. Ask the class: "Can I hit them from here?" (Yes). Now move closer until chest-to-chest. "Can I generate power for a punch now?" (No). Explain that the clinch is the Safe Harbor in a self-defense situation.
Concept 2: The Over-Under Workshop (15 Min)
Teaching Cues
"Swim for the underhook."
"Elbows like a T-Rex (glued to ribs)."
"Head on the shelf (shoulder)."
Common Errors
Reaching with straight arms (DANGEROUS).
Standing tall (lose base).
Creating space (partner can strike).
Concept 3: Sprawl Defense (15 Min)
Progression Strategy:
Solo: Students practice jumping legs back on teacher's whistle.Statue: Partner reaches for knees; student sprawls.Dynamic: Partner moves around; student defends the reach.
Safety Check
Are students head-butting when they clinch? Remind them of ear-to-ear positioning.
Positional Hierarchy Slides Positional Hierarchy
Lesson 3: Mapping the Mat
Why do positions matter?
Mobility
Can you move your hips and legs freely?
Control
Can you pin your partner's weight to the mat?
"In grappling, position comes before submission or escape."
The Big Three
The Guard
Defensive. You are on your back, but your legs are between you and the partner.
Side Control
Control. You are on top, perpendicular to your partner's body.
The Mount
Dominant. You are sitting on top of your partner's torso.
Mobility: The "Shrimp"
To move on the ground, you can't just push with your arms. You must use your hips .
1. Bridge up (lift hips)
2. Turn to one side
3. Push hips away from feet
Hierarchy of Safety
1
The Mount (Highest Value)
Full control of weight and mobility.
2
Side Control (High Value)
Weight pinned, but legs are free.
3
Guard (Defensive Neutral)
Underneath, but safe from being pinned.
Mat Mobility Log Mat Mobility Log
Tracking Your Ground Movement Skills
NAME:
SECTION:
Mobility Check: Ground movement requires using your hips as a pivot point. Complete the following solo drills and self-assess your proficiency based on the criteria.
1. The Bridge
Lifting the weight
Mechanism: Feet close to glutes. Explode hips toward the ceiling. Support weight on shoulders (not neck).
Proficiency
Novice / Pro
Reps (30s)
Check Point
Self-Reflection: What part of your body feels the most tension during a bridge?
2. The Shrimp
Creating Space
Mechanism: Bridge up, turn to your side, and push your hips away from your hands. Reach for your toes.
Left Side Reps
Right Side Reps
Technical Challenge: Why do we keep our elbows in during this move?
3. Tech Stand-Up
Recovery
Mechanism: One hand back, opposite foot planted. Lift hips, swing your free leg back behind your hand.
Coordination Rating (1-10)
Tangled
Smooth
How does this move keep you safe while getting up?
Consistency > Intensity
Positional Reference Chart Positional Hierarchy Reference
A guide to the standard grappling control positions.
Lesson
03
Level: 1 (Primary)
The Mount
Description
Sitting on top of the opponent's torso. Knees are high under their armpits or squeezed against their ribs. Your feet are tucked under their hips.
Strategic Advantage
Full weight utilization
Complete mobility
Level: 2 (Support)
Side Control
Description
Positioned perpendicular to the opponent. Chest-to-chest pressure. One arm under their head, the other under their far arm (Cross-face and Underhook).
Strategic Advantage
Hardest to escape
Safe from leg counters
Level: 3 (Defensive)
The Guard
Description
Lying on your back with your legs wrapped around the opponent's waist (Closed Guard) or feet on their hips (Open Guard).
Strategic Advantage
Protects the torso
Opportunity for sweeps
Positional Scoreboard
<table class="w-full text-left text-xs uppercase font-bold tracking-wider"><tbody><tr class="border-b border-white/10"><td class="py-2 text-slate-400">Position</td><td class="py-2 text-slate-400">Pressure</td><td class="py-2 text-slate-400">Escape Difficulty</td></tr><tr class="border-b border-white/5"><td class="py-3">Mount</td><td class="py-3 text-red-400">Max</td><td class="py-3">High</td></tr><tr class="border-b border-white/5"><td class="py-3">Side Control</td><td class="py-3 text-orange-400">High</td><td class="py-3 text-red-400">Max</td></tr><tr><td class="py-3">Guard</td><td class="py-3 text-yellow-400">Low</td><td class="py-3">Low</td></tr></tbody></table>Leverage Logic Slides Leverage Logic
Lesson 4: Sweeps and Reversals
The Trap and Roll
How do you flip someone much heavier than you?
The Secret:
"Remove their kickstand."
Engineering a Reversal
What is a "Post"?
A Post is...
Any limb your partner uses to maintain their balance.
Think of an arm or leg as a kickstand or a support beam .
The Goal:
If you "trap" the post (lock it to your body), they cannot use it to stop themselves from falling.
Steps to the Reversal
1
Trap
Grab their arm and hook their leg on the same side.
2
Bridge
Lift your hips high to move their center of gravity.
3
Roll
Look over your shoulder and roll toward the trapped side.
Leverage > Strength
Strength
Runs out eventually
Leverage
Works forever
"Give me a lever long enough and a fulcrum on which to place it, and I shall move the world." — Archimedes
Trapping the Post Worksheet Trapping the Post
Identifying Mechanical Advantage
Lesson 04 Analysis
NAME:
Base: 4 Posts
Scenario A: The Table Base
Your partner is on all fours (knees and hands). This is a very stable base because they have four posts supporting their weight.
Q1. If you push them to their right, which limbs will they use to stop themselves?
Q2. What happens to their stability if you pull their right arm toward your chest?
The Anatomy of a Sweep
1
The Trap
Grip the wrist. Hook the ankle.Mechanical Result:
2
The Pivot
Bridge and look over your shoulder.Mechanical Result:
Final Conclusion
Describe in your own words why "muscling" a sweep is less effective than "trapping the post."
Fulcrum
Lever
Effort
Sweep Mechanics Checklist Sweep Mechanics Checklist
Teacher Resource: Reversal Proficiency
LESSON 04
Core Objective
"Observe students as they practice the Trap and Roll from underneath the Mount. Look for mechanical efficiency—is the bridge high enough? Is the post actually trapped?"
Technique: The Trap and Roll
Check Point The "Look For" (Teacher Cues) Observed The Arm Trap "Is the partner's arm pinned tight to the student's chest? No space?" The Foot Hook "Is the student's heel trapping the partner's foot on the same side?"
|
| The Bridge | "Are the hips exploding up? Is the partner's COG shifted?" |
|
| The Direction | "Are they rolling over their own shoulder (diagonal) rather than flat?" |
|
Error: Flat Back
Student tries to roll while their back is flat on the mat.Fix: Remind them to look where they want to go and bridge onto their shoulder first.
Error: Loose Trap
The partner is able to pull their arm out mid-roll.Fix: "Glue their arm to your chest with two hands!"
Safety Refresher
Ensure the partner being rolled knows how to tuck their chin and roll safely. No stiff-arming the mat during the reversal.
The Gauntlet Slides The Gauntlet
Lesson 5: Positional Sparring Games
What is "Positional Sparring"?
The Method
Starting in a specific position with a clear "Win Condition."
The Goal
Applying your skills under pressure in a safe, controlled way.
King of the Hill
Setup:
One partner starts in Side Control (Top).
Win Condition:
TOP: Hold position for 20 seconds.BOTTOM: Escape to your knees or feet.
Escape the Mount
Setup:
Partner A is in the Mount . Partner B is underneath.
Win Condition:
BOTTOM: Trap and Roll or Shrimp to Guard.TOP: Maintain stability and base.
Rules of Conduct
Safety First
The "Tap" is sacred. Release immediately.
Emotional Regulation
Win with humility, lose with grace. No ego.
Mutual Respect
Bow or shake hands before and after every game.
Resilience Reflection Resilience Reflection
After-Action Report: Grappling Finals
Student Record
STUDENT:
PARTNER(S):
Part 1: Technical Analysis
Which game (King of the Hill or Escape the Mount) was the most physically challenging for you? Why?
Identify one moment where you used leverage instead of strength to achieve your goal.
Part 2: The Mental Game
Frustration Check
How did it feel when you couldn't escape? What was your immediate reaction (physical or mental)?
Growth Mindset
If you were to play the same game again tomorrow, what is one technical adjustment you would make?
Emotional Control Spectrum
Red Zone Angry, tense, aggressive
Blue Zone Calm, focused, technical
Gray Zone Giving up, lack of effort
"Where did you spend most of your time today? Put an 'X' on the line above."
End of Grappling Unit Reflection
Tournament of Technique Guide Tournament of Technique
Facilitating Positional Sparring Games
Teacher Guide
Structure
Task-Based
Round Time
30 Seconds
Rest Time
60 Seconds
Variables
Low (Fixed Pos)
1. The Safety Hierarchy
Sparring is high-intensity. To keep it safe, we limit the scope of the struggle.
01
No Striking: Remind students this is grappling only. No fists, elbows, or knees.
02
No Slams: Any lifting of a partner results in an immediate stop. Feet must stay on the mat.
03
Mandatory Restart: As soon as the goal is achieved (escape or hold), the round ends immediately.
2. Game Management
Round-Robin Logic
Avoid "tournaments" where losers sit out. Use a "Gauntlet" format where students stay active.
"Group A stays in the center of the mat. Group B rotates to a new partner every 2 minutes."
Teacher Cues
"Don't just push—look for the lever!"
"Check your breathing—keep it calm."
"Base! Widen your feet, drop your hips."
3. Managing Intensity
What to do if intensity gets too high:
Post-Session Discussion
"Who found that they were using more strength than technique today? Why is that our natural reaction when we get tired or stressed?"
