Mechanics / Solo mat / Build

Technical stand-up

Rehearse your familiar technical stand-up slowly.

One movement at a time, with the landmark a coach would call out for each phase.

Phases of this study

1. Seated, hand posted. Opposite hand and foot are the base.
2. Hand and foot take the weight. Hips lift with the free hand in front of the face.
3. Clear the trailing leg. The free leg swings back under you; the rear foot posts on its ball.
4. Stand in base. Both feet down before the hand leaves the mat.
5. Settle the standing base. Knees bent, weight over the balls of the feet.

Common faults

Standing straight up

Locked knees at the finish; the base is gone before it existed.

Free hand drops

The free hand goes to the mat too and the head is unguarded.

Leg swings around, not under

The trailing leg circles wide instead of passing under the hips.

Why it matters

The technical stand-up is how you leave the ground with a hand between you and the problem. The order matters: hand and foot, hips up, leg back, feet down, hand off. This study is the order, slowed down.

Drill prescription

3 rounds of 40 seconds work with 20 seconds rest. Four to six stand-ups per round, alternating the posting hand.

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. Where the rear foot should land, and how far behind the hips, is a coaching question.

Cues the timer will call

1. Clear the area around your supporting hand.
2. Use the version learned in class.
3. Finish balanced before sitting back down.

Movement notes: Seated base

1. Sit tall. Use a comfortable seated position on a mat.
2. Set a base. Keep one foot available to support movement.
3. Hands ready. Hands can frame or post according to the task.
4. Hold. Pause without collapsing onto the lower back.

Watch for. This shows solo base only, not a partner escape.

Movement notes: Technical stand-up • sequence map

1. Seated base. Use a planted foot and the opposite posted hand.
2. Post and lift. Lift the hips while the free hand remains in front.
3. Leg clears back. Bring the free leg back into space behind you.
4. Stand. Establish both feet before releasing the post.

Watch for. Use the camera to inspect the supporting hand and opposite foot. Learn the full movement in class before practising independently.

Movement notes: Standing base

1. Feet apart. Stand in a comfortable staggered base.
2. Knees available. Keep enough knee bend to change your level.
3. Hands ready. Keep your hands available without reaching past your base.
4. Settle. Pause and verify your balance.

Watch for. Not a complete stance for every grappling ruleset.

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.