12 Grappling Dummy Drills for Better Solo BJJ and Wrestling Training

When you need to get better at takedowns, guard passing, control and submission, training may feel like it is limiting of your options. The right Grappling Dummy Drills can be used to practice vital movements, develop coordination and maintain consistency between gym sessions.

Solo BJJ and wrestling athlete practising a controlled takedown entry with a grappling dummy.

No dummy shall be a substitute for coaching or partner practice or sparring. But it allows you to slow down techniques, fix your posture, and practice tricky transitions as often as necessary.

Are you a BJJ, wrestling, or MMA athlete looking for 12 practical drills?

Grappling Dummy Drills Help

Repetition is key in fighting. Only perform a technique a few times in a class before the lesson continues. This is a solo training which can let you focus on hand placement, footwork, hip position, balance and control at your own pace.

Treat dummy as a technical training tool and have all repetitions under control.

1. Penetration-Step Practice

Start in wrestling stance in front of dummy. Bend the knees, step in between the legs and keep the chest up to lower your level.

Repeat entry, but do not takedown. This helps with the stance, timing, posture, and confident.

2. Double-Leg Corner Finish

Inside, hold both legs with both arms. Step towards one side and turn the corner instead of driving directly forward.

This will help to teach you to complete with footwork and positioning rather than upper body strength.

3. Single-Leg Balance Drill

Stand up and lift one leg with a firm grip on it and rest it on your chest. Stay upright while taking small steps around the dummy.

Complete with a controlled outside trip or guide the dummy to the floor. Try on both hands.

 4. Snap-Down to Front Headlock

Control the dummy’s head and upper arm. Step backwards while pulling its upper body down and lowering your hips.

Come in front headlock with chest on shoulders. This enhances pulling economy and behind pulling.

5. Sprawl and Circle Behind

Position dummy low as if attacking legs. Straighten legs behind and press hips slowly inwards.

Go in a circle behind, but close to. Repeat both forwards and backwards to enhance the movement and quickness of the feet.

6. Toreando Guard Pass

Place the dummy on his back and legs lifted up. Tighten thighs, turn legs to one side and cross step to the other.

Complete in side control. The actual objective is to complete the pass with a stable control.

7. Knee-Cut Guard Pass

Start in the middle of the dummy's legs. Maintain upper body control, and move one knee across the other thigh with the other foot on the ground.

Hold side control until legs are clear then move to side control. Repeat on the other side.

8. Side-Control Hip Switch

Begin side control with your chest in contact with the dummy. Rotate hips to its legs then back to starting position.

This will help you to adjust pressure and stay mobile when you have an opponent trying to find space.

9. Side Control to North-South

Circulate on top of the head of the dummy without taking off your entire weight. There is a pause in north-south followed by a change to side control on the other side.

This drill will help build better transitions between dominant positions.

10. Mount Balance Drill

Enter with full mount, close knees to dummy. Move forward, backward and laterally keeping your base in place.

Consider that someone is coming to bridge under you. Practise posting one hand and returning to a stable position.

11. Technical Mount to Back Control

Place the dummy on his side and go into technical mount. Form a seatbelt grip, go behind it and slide in your hooks.

Maintain chest against back. Only increase speed when movement is smooth.

12. Timed Positional Flow

Link some of the techniques together into a sequence:

Double leg entry, side control, north-south, mount, technical mount and back control.

Repeat, rest for a few seconds and repeat. Positional flow allows for conditioning and the logical flow of individual techniques.

How to Organize your session:

Solo sessions come in a focused variety which can be 20 to 30 minutes in length. Warm-up with stance movements and level changes, select four drills and then execute 8-12 controlled repetitions of each drill.

Complete with 2 positional-flow rounds. Vary the focus throughout the week, practicing takedowns, passes and top control in individual sessions.

Common mistakes to avoid:

Avoid running through a sequence as quickly as possible just to get the reps done. Bad repetitions equate to bad habits. Keep proper form, train both sides and clear the floor.

Do not over extend the dummy's joints, particularly when submitting them, as this could cause damage to the equipment.

Final Thoughts

Effective Grappling Dummy Drills are more about movement quality than their speed or power. Continue to train with coaches and live partners while improving muscle memory, transitions, posture and balance through solo practice.

A grappling dummy can help you get to the gym more prepared, more coordinated and more confident in your BJJ and wrestling skills with consistent training.