Chains / Solo mat / Build

Hip escape to reverse escape

One sideways escape, one escape toward the head, then the sideways escape again.

Two or three movements in the order they actually happen, so the finish of one is the start of the next.

Phases of this study

1. Hip escape. Post, lift, travel sideways.
2. Reorganise. Top knee back in front.
3. Reverse escape. Both feet push; hips toward the head.
4. Walk the feet in. Under you again.
5. Hip escape again. Same frames, other direction.

Common faults

Feet not reset

The second escape starts with the feet where the first left them.

Frames change shape

The arms reorganise between escapes and the chest opens.

Sliding

Either escape moves the feet and not the hips.

Why it matters

Two escapes with the same arm shape and different hip directions: sideways to make an angle, toward the head to make length. Chained, they are how a bottom athlete keeps moving without giving anything up.

Drill prescription

3 rounds of 45 seconds work with 25 seconds rest. Sideways, along, sideways. Alternate the side of the first escape.

Scope

Solo drill on a mat. No partner, no grips, no weight, no pressure and no resistance are shown. Not coach-verified: a qualified instructor has not reviewed the animation or these notes. Which escape to use, and when, depends on the pressure that is not on the mat.

Cues the timer will call

1. Reset the feet between escapes.
2. Same frames for both directions.
3. Move the hips, not just the feet.

Movement notes: Hip escape / shrimp

1. On your back. Start on your back, knees bent, both feet flat on the mat.
2. Post and load. Post the near hand and turn onto that shoulder as the near foot loads.
3. Hips travel. Push through the planted foot so the pelvis lifts and travels away from the shoulder.
4. Reorganize. Bring the top knee back in front of you and reset without pulling on your neck.

Watch for. A hip escape moves the pelvis; sliding the feet while the hips stay put is a different thing. Which side you escape toward, how far, and what the movement answers depend on the partner who is not in this study.

Movement notes: Reverse hip escape

1. Feet planted. Start on your back with both feet flat and the knees bent.
2. Frames up, load. Bring the frames in front of the chest and draw the heels in before you push.
3. Hips toward the head. Push through both feet so the hips slide toward your head, not out to the side.
4. Walk the feet in. Walk the feet back under you and settle before the next repetition.

Watch for. The hips travel along the mat toward the head; if only the shoulders move, the escape has not happened. Which problem this movement answers, and how far to travel, depend on the person who is not in this study.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.