Sprawl Techniques

In wrestling, a sprawl is a technique used to counter takedowns. When your opponent shoots on you, attempting a single or double leg takedown, you can block his shoulders with your arms and kick your feet back, sprawling out on top and in front of him. This move prevents your opponent from reaching your legs. You can use different kinds of sprawls in different situations.

The Basic Wrestling Sprawl

The sprawl is commonly used in freestyle and collegiate wrestling, which allow takedowns that target the legs. As soon as your opponent drops his hips and shoulders to shoot in on you for the takedown, you kick your feet down, arch your back, and either drop your hip onto his shoulders, or catch his shoulders with your hands. This movement takes your legs out of his reach and can drive him to the mat, ending his attack. It is important to practice getting back up on your feet to be ready for changing circumstances.

Using Sprawls to Set Up Other Techniques

A sprawl can do more than just halt your opponent's attack. Timing your sprawl and positioning yourself can give you the opportunity to take control of the situation. If you have a good arm position, you can catch your opponent in a front headlock, which can allow you to either turn his shoulders to the mat, or complete your own takedown by moving to a side turtle. If your opponent's attack took him closer to your legs, you can trap his head under your hips and circle behind.

Sprawl and Brawl

The sprawl and brawl is a variant that can be used in mixed-martial arts competitions. It is often used by fighters who favor a striking fighting style over ground fighting. Executed properly, the sprawl and brawl allows you to stay on your feet and counter your opponent's takedown attempt with hand strikes. Like the conventional sprawl, this technique takes your legs out of your opponent's reach. It has the added advantage of putting him into a position where defending himself against your attacks is difficult.

Sprawls in Conditioning

The sprawl is a full body movement that involves the some of the largest muscles in the body and is often performed in response to an unexpected action. Conditioning routines that involve the sprawl while fatigued can help train you to use it under difficult conditions. Up-downs are a conditioning exercise that may be familiar to football players as well as wrestlers. You sprint in place with a sort of jackhammer rhythm, your feet never moving more than an inch off the ground. Upon a signal from a coach or a timer, you sprawl to the ground and then drive back up to your feet as quickly as possible.