Sit-Out Introduction
Bottom Wrestling
Legend
- player
- movement path
How it works
Teach the basic sit-out movement from referee's position as a foundational bottom escape tool.
What you need
- wrestling mat
Your focus
The sit-out is one of the simplest and most effective escape movements for young wrestlers because it uses natural hip rotation rather than strength. Learning this movement early gives beginners an immediate tool for the bottom position that they can apply in their first matches. Building comfort moving the hips from bottom to a seated-facing-out position is the gateway to all more advanced bottom techniques.
Wrestler starts in referee's position (all fours) on the mat center with no partner.
Practice swinging the right leg out to a seated position while rotating hips to face away from where the partner would be.
From the seated position, continue to stand up by driving off the outside leg.
Return to referee's position and repeat to the left side; complete 5 reps each side for 3 sets.
Goal
You've got it when your sit-out moves fast and your hips clear, you're not crawling, you're moving with purpose.
Helpful cues
- Kick your leg through wide, don't bring it in close
- Hips lead the movement, not your shoulders
- Get all the way to your feet, don't stop at sitting
Adjust the challenge
Make it easier
Strip it back
Perform the sit-out motion in slow motion with coach guiding the leg placement.
UpLVL it
Add the next challenge
Add a very light partner holding the waist to provide minimal resistance.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.