The double-leg takedown is the first one taught to wrestlers in mat wrestling.It can be used to get your opponent onto the mat.It's less reliable in mixed martial arts because of the complexity of strikes and guards, but it is still used by mat specialists.
Step 1: Your shoot step is perfect.
A lot of wrestling takedowns can be traced back to the shoot.The double-leg takedown is a quick shot in at your opponent's lower body that ends with you wrapping up the legs and dropping to the mat.It's a good way of starting to think about getting a double-leg takedown if you practice shoots frequently throughout the week.With your head up, keep your stance with your lead leg slightly forward.Put your knee in between their legs by taking a penetration step with your lead foot.The shot is much more difficult to block if you lower your level to make your center of gravity lower.Keeping your hands out of the way, bring your trail leg up while your front knee secures your position on the mat.Return to the staggered stance with your front leg up.Get into good wrestling shape by practicing strings of these shoots.
Step 2: You have to be close enough to touch your opponent's shoulder.
To get past your opponent's defense, you need to get low and close.It will come with practice, but also from the right position.For some wrestlers, that can be as much as two or three feet, while others may need to be closer.It doesn't make sense for your opponent to have an advantage because you need to be close enough to maintain balance in your shoot step.Some wrestlers can shoot from farther away than others.To learn how close you need to be to do it properly with your strength and speed, practice your doubles on sparring partners.
Step 3: You should put your foot between your opponent's legs.
To shoot in, push off with your trailing foot from the staggered position and get your lead foot between your opponent's feet.As you're getting ready to shoot in for the takedown, keep your elbow in a tight place, maintain a good defensive stance, and stay as low as possible.Lower your level to give yourself more balance and make the shot harder to counter while you are taking the penetration step.You should have your knee between their legs.
Step 4: You can snake their legs with your hands.
Wrap your hands around their legs and grab the inside of their knees.
Step 5: Put your foot on the outside of their leg when you bring your back leg forward.
You can push their body with your head if you put it on the side of their hip.Trying to wrap up too high on the legs might seem like a better way of controlling your opponent, but most wrestlers' thighs are too strong to control with your upper body.It's not likely that you'll be able to beat the other wrestler.You should put your ear to the side of their hip.If you don't do it, you can either be in the middle or the side, which is awkward and can make your throw less powerful.
Step 6: To get to your feet, step forward with your trailing leg.
It's up to you to get back to the mat and get some points after you wrapped up your opponent.To make it happen, bring your trailing foot forward, without dragging your knee, and push off with your lead foot, taking a small step to the outside of your opponent's body.Push forward to drive through your opponent and take them off balance.If you want to get up to your foot, you need to jump through your opponent's body and throw them off their weight.Take them down, you stole that gravity by wrapping it up.Your opponent should be on the mat in no time if you keep your shoulder in tight, your arms around his legs, and drive forward.Keep moving forward.
Step 7: Try to make a T with your opponent's body.
Keep pressure on his torso with your shoulder when you take your opponent onto the back, as if you were trying to drive through the other wrestler's body and into the mat.If you can, flatten out, chest-to-chest.At this point, you have successfully executed the double-leg take down and can attempt to go for the pin.When you execute a double-leg take down, good wrestlers will flop over on their bellies.Staying in a dominant position is the best way to take advantage of this points for you.
Step 8: Set-ups are the focus.
The set-up in wrestling and mixed martial arts is the same.Because of the variety of strikes, chokes, and other defensive maneuvers available in MMA, if you don't have the right set-up for the maneuver, you can get choked out quickly.Setting up your opponent for a double-leg takedown is more important than the maneuver itself.You should wear a sign that says, "Hey, guillotine-choke me!" if you shoot in from too far away.You have to use this move in conjunction with set-ups to get your opponent's arms out of the way and get them to the ground before a strike is possible.
Step 9: Use a strike to set up the takedown.
One of the most common ways to set up the double-leg takedown is by striking at the head with jabs to draw your opponent's arms up into a defensive position, then shooting in for the takedown.You can get past your opponent's guard if you do it quickly.If you want to open up for strike attacks, faking a double-leg is a good way to do it.
Step 10: To draw a knee, juke- shoot.
A hard knee strike to the head is one of the best ways to defend a quick wrestling-style shoot for a takedown.It's a quick way to end the game.You can try to pull out a premature knee by juking in as if you're about to shoot, but pulling up short since you know this.When practicing half-shoots, keep an eye on your opponent's knee to make sure you don't come up short.Shoot back in to finish the job if you see it up in the air.With one leg in the air, your opponent will be off-balance.
Step 11: Chop your opponent's arms.
After you've worn each other down, and your opponent is grabbing for your shoulders, it's best to shoot for a double.A quick chop upward with your hands, hitting your opponent's elbows with the space between your thumb and forefinger, should allow you to shoot in for a takedown.Stay low and watch for knees, then chop upward hard, using a short jab with your hands to get your opponent's arms up.Shoot in a certain way.
Step 12: There is a Russian arm bar.
A Russian arm bar combination is an effective method of setting up a double-leg takedown in MMA, which will allow you to tangle your opponent's arms and open up the lower body for a takedown.When your opponent reaches in to grab the back of your head with one hand, grasp the forearm with a baseball-style grip, hugging it close to your body in a Russian arm bar.Your opponent's natural instinct will be to push away from you with the other hand, at which point you can duck down, shoot the barred arm up and get them out of the way.Drop into your shot for the double-leg takedown.