To shoot a takedown in MMA, set it up rather than forcing it. Use strikes or feints to bring your opponent’s hands up, change levels by bending at the knees rather than the waist, take a deep penetration step with your lead knee driving between their feet, make contact with your head to the side of their body and your shoulder into their hips, and drive through with your head up and your hips under you. The double-leg takedown is the most common in MMA, and the single leg is a close second. The most frequent mistakes are shooting from too far away, dropping the head, which exposes you to knees and guillotines, and stopping after first contact instead of driving through to finish.
Health note: Combat sports carry a risk of injury. Learn techniques under a qualified coach, use proper protective equipment, and consult a doctor before starting training if you have health concerns. Practice takedowns on appropriate mats with controlled partners.
Why takedowns matter in MMA
Takedowns let a fighter move the fight to the ground, where they can control an opponent, strike from top position or look for submissions. A good takedown game also affects striking exchanges, since opponents who fear takedowns may hesitate to throw kicks or commit to punches. Even fighters who prefer striking benefit from understanding takedowns, both to use them and to defend them.
The double leg, step by step
| Phase | Key point |
|---|---|
| Set-up | Jab or feint to bring their hands up |
| Level change | Bend at the knees, not the waist |
| Penetration step | Lead knee drives between their feet |
| Contact | Head to the side of the body, shoulder into the hips, hands behind the knees |
| Finish | Drive forward and turn the corner, or lift and dump |
Setting up the shot
Shooting without a setup lets opponents see the takedown coming and sprawl. Common setups include throwing a jab or a punching combination to make the opponent raise their guard, faking a strike to draw a reaction, or shooting as the opponent throws a punch and is less balanced. Timing is critical: many successful takedowns happen when the opponent commits to an attack or steps forward. Shooting from the right distance, close enough that your penetration step reaches their hips, is equally important.
Level change and penetration step
The level change lowers your hips so you can drive into the opponent’s legs. Bend at the knees and keep your back straight and head up, rather than bending at the waist. Then take a deep penetration step, driving your lead knee forward between the opponent’s feet toward the mat. This step brings your hips under you and puts you in position to drive through. A shallow step often leaves you too far away, making it easy for the opponent to sprawl.
Contact and finish
As you make contact, place your head to the side of the opponent’s body, not in the middle, to avoid guillotine chokes and keep good posture. Drive your shoulder into their hips and wrap your hands behind their knees. Keep your feet moving and drive forward. Common finishes include driving through and turning the corner, where you change direction to take them down at an angle, or lifting and returning them to the mat under close coaching supervision. Keep driving until the opponent is down; stopping after first contact lets them recover.
The single leg
The single-leg takedown attacks one leg. After a setup and level change, grab one of the opponent’s legs and secure it, either between your legs or high on your hip. From there, there are several finishes: running the pipe, where you drive the leg in a circular direction to off-balance the opponent; tripping or sweeping the other leg; or driving the opponent into the cage and working to finish. The single leg can be useful when an opponent sprawls against a double leg or when you are in the clinch.
Takedowns against the cage
The cage changes takedown dynamics. Opponents with their back to the cage can use it for support, making some takedowns harder, but they also have less room to move. Common approaches include pinning the opponent against the cage, working for underhooks or a body lock, and changing to a single or double leg when they post. Keep your head position strong and stay patient.
Chain wrestling
Opponents often defend the first takedown attempt, so good wrestlers chain attacks together. If a double leg is sprawled on, you might switch to a single leg. If the opponent defends the single leg, you might drive them to the cage or switch to a body lock. Each attempt forces the opponent to react, which can create openings for the next. Chain wrestling requires conditioning and familiarity with several techniques, so practice sequences rather than isolated moves. Staying persistent and changing angles often turns a defended shot into a successful takedown.
What happens after the takedown
Landing the takedown is only the start. In MMA, you want to secure a dominant position quickly, such as side control, half guard top or full mount, while protecting yourself from sweeps and submissions. Some opponents immediately try to get back up, often using the cage for support, so being ready to control their hips and posture matters. Knowing your follow-up, whether it is ground strikes, passing the guard or taking the back, helps you make the most of every takedown.
Takedowns and striking
The best MMA takedowns blend with striking. A fighter who mixes punches, kicks and takedowns keeps opponents guessing: if they defend high, you shoot low; if they drop their hands to defend the shot, strikes become available. Practicing takedowns at the end of striking combinations builds this connection. Be cautious about shooting after kicks, since your balance may be compromised.
Conditioning for wrestling
Takedowns require explosive power from the legs and hips, strong grips and good cardiovascular fitness. Wrestling drills, sprint intervals and strength training for the legs, back and core all help. Repeated shot drills build both technique and conditioning.
How to practice takedowns step by step
- Drill the level change and penetration step without a partner.
- Practice on a partner slowly, focusing on head position and contact.
- Add setups such as jabs and feints before shooting.
- Practice finishes for the double and single leg.
- Drill against the cage with a partner.
- Add live wrestling under supervision.
- Combine with striking so shots flow from combinations.
Common mistakes to avoid
- Shooting from too far away.
- Dropping the head, exposing you to knees and guillotines.
- Bending at the waist instead of the knees.
- Stopping after first contact instead of driving through.
- No setup, making the shot easy to read.
- Shallow penetration step.
Frequently asked questions
What is the easiest takedown in MMA?
Many beginners start with the double leg, since it is widely taught and effective when set up well.
How do I avoid the guillotine when shooting?
Keep your head to the side of the opponent’s body and your posture up, and avoid dropping your head in front of them.
When should I shoot for a takedown?
Often after a setup such as a jab or feint, or when the opponent commits to a strike or steps forward.
