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MMA Training Guide

MMA Grappling Drills: Solo Drills for Ground Fighting, Takedowns & Transitions

Twenty-one MMA grappling drills you can practise on your own — positioning, ground control, transitions, takedown entries and submission positioning — with workouts, progression and honest equipment guidance.

Home Gym Goals Editorial Team Published: August 2026 · Last updated: August 2026 ~13 min read
Explore Grappling Dummies
Quick answer

MMA grappling drills train the grappling side of mixed martial arts — positioning, ground control, transitions, takedown entries and submission positioning — using a consistent target such as a suitable grappling dummy. Which drills you can do depends on the equipment: a dummy is not a striking target, and full takedowns need a dummy built for them.

What MMA grappling drills can you practise?

MMA grappling drills fall into these categories. The right ones for you depend on your equipment — check each drill's requirement below.

  • Positional drills — establishing and holding dominant positions
  • Ground-control drills — mount, side control and back control
  • Transition drills — flowing between positions
  • Takedown-entry drills — level changes and entry movement
  • Submission-position drills — rehearsing submission positioning
  • Solo movement drills — footwork, scrambles and conditioning
  • MMA grappling combinations — chaining the above into sequences

Read this first: a grappling dummy is not a striking target, and it can't react, resist or defend. Full takedowns, lifting and throwing need a dummy specifically built for them — so drill the motion rather than a full finish unless your equipment is designed and rated for it.

What are MMA grappling drills?

MMA grappling drills are training exercises that focus on the grappling-related movement, positioning, takedowns, control and transitions used within mixed martial arts. They isolate the parts of MMA that happen in the clinch and on the ground so you can rehearse them with clean repetition.

A grappling dummy can provide a consistent target for selected drills — a fixed shape you can position, control and move around. It cannot replicate a live opponent's resistance, reactions or striking, so it builds movement, positioning and consistency rather than the timing and problem-solving that come from live training. If you're choosing equipment, see how to choose a grappling dummy.

Can you practise MMA grappling with a dummy?

Yes — for the grappling side. Positioning, ground control, transitions, takedown entries and submission positioning all drill well on a suitable dummy. What a dummy can't cover is striking, live reactions, or full takedown execution unless it's specifically built for lifting and throwing.

Many general grappling dummies are made for ground work rather than standing takedowns, so check each product's intended use. For discipline-specific drilling that sits alongside this MMA guide, see our grappling dummy drills, BJJ dummy drills and wrestling dummy drills guides.

How to start MMA grappling training at home

Set yourself up for quality reps and match every drill to your equipment.

  • Set up the dummy per the manufacturer's instructions and confirm its intended use.
  • Train on mats with plenty of clear space around you.
  • Start with positioning and control before any takedown or submission work.
  • Drill the motion first; add a full finish only on a dummy designed and permitted for it — and never strike the dummy.

For set-up and technique basics, see how to use a grappling dummy.

Beginner

Beginner MMA grappling drills

Start here. These build the positions and control that every MMA ground exchange is built on — no complex or high-impact movements.

1

Basic Grappling Position Drill

Beginner

Primary goal: learn the core MMA grappling positions.

What it trains: recognising and holding mount, side control, back control and guard.

Equipment requirement: a laying dummy (or any positionable design).

  1. Establish one position with correct alignment.
  2. Check your base and contact points.
  3. Hold briefly, then move to the next position.
  4. Reset and repeat.
Common mistake: rushing before the shape is correct.Progression: add slow movement between positions.Training tip: learn the shape before the movement.
2

Ground-Control Position Drill

Beginner

Primary goal: hold a dominant ground position under light movement.

What it trains: base, weight distribution and connection.

Equipment requirement: a laying dummy.

  1. Establish a top position.
  2. Settle your weight and set your base.
  3. Maintain contact as the dummy shifts.
  4. Reset and repeat.
Common mistake: light, perched pressure.Progression: hold for longer intervals.Training tip: lead with chest pressure.
3

Mount Position Drill

Beginner

Primary goal: establish and hold mount.

What it trains: mount base and posture.

Equipment requirement: a laying dummy.

  1. Establish mount and settle your hips.
  2. Set a strong, based posture.
  3. Hold the position.
  4. Reset and repeat.
Common mistake: riding high mount too early.Progression: add small recovery movements.Training tip: hips down, chest up.
4

Side-Control Position Drill

Beginner

Primary goal: establish and hold side control.

What it trains: side-control pressure and alignment.

Equipment requirement: a laying dummy.

  1. Establish side control, chest-to-chest.
  2. Keep your hips low and heavy.
  3. Hold the pin.
  4. Reset and repeat on the other side.
Common mistake: a gap under your chest.Progression: alternate sides each rep.Training tip: heavy hips, no space.
Ground control

MMA ground-control drills

Control is what makes the MMA ground game work. The dummy is a fixed target here — focus on pressure and connection, not live resistance.

5

Mount Control Drill

Intermediate

Primary goal: maintain mount as the position moves.

What it trains: staying mounted through movement.

Equipment requirement: a laying dummy.

  1. Establish mount and settle.
  2. Ride simulated movement.
  3. Recover to a strong mount.
  4. Hold and reset.
Common mistake: losing base when the dummy shifts.Progression: add grapevines.Training tip: stay low and connected.
6

Side-Control Movement Drill

Intermediate

Primary goal: move and switch within side control.

What it trains: transitions inside side control.

Equipment requirement: a laying dummy.

  1. Establish side control with pressure.
  2. Switch between variations.
  3. Return and re-pin.
  4. Reset and repeat.
Common mistake: giving space during the switch.Progression: add knee-on-belly.Training tip: keep constant contact.
7

Back-Control Position Drill

Intermediate

Primary goal: take and hold the back.

What it trains: seat-belt grip and hooks.

Equipment requirement: a positionable dummy.

  1. Set the seat-belt grip.
  2. Insert your hooks.
  3. Follow simulated movement.
  4. Maintain and reset.
Common mistake: crossing your feet.Progression: add a choke entry (positioning only).Training tip: chest glued to the back.
8

Ground-Position Transition Drill

Intermediate

Primary goal: move cleanly between ground positions.

What it trains: connecting one control to the next.

Equipment requirement: a positionable dummy.

  1. Move from one position to another.
  2. Keep pressure throughout.
  3. Prevent space at each stage.
  4. Reset and repeat.
Common mistake: pausing between positions.Progression: add tempo.Training tip: pressure never comes off.
Transitions

MMA grappling transition drills

Flowing between dominant positions keeps you ahead. These sequences are examples to groove — not the only correct paths.

9

Takedown-to-Top-Control Drill

Advanced

Primary goal: connect a takedown to immediate top control.

What it trains: landing in a dominant position.

Equipment requirement: Only perform the full takedown finish if the dummy is designed for it and the manufacturer permits this type of use. Otherwise drill the entry and go straight to establishing top control.

  1. Enter the takedown.
  2. Finish only if the dummy is built and permitted for it.
  3. Establish heavy top control.
  4. Reset safely.
Common mistake: finishing on equipment not built for it.Progression: add an immediate pass.Training tip: attach to top control the instant you land.
10

Top-Control-to-Mount Drill

Intermediate

Primary goal: advance from top control to mount.

What it trains: the climb to a more dominant position.

Equipment requirement: a laying dummy.

  1. From top control, clear the legs.
  2. Slide to mount under control.
  3. Settle your hips.
  4. Reset and repeat.
Common mistake: rushing and losing control.Progression: add controlled speed.Training tip: control first, then climb.
11

Mount-to-Side-Control Drill

Intermediate

Primary goal: transition from mount to side control.

What it trains: positional switching under pressure.

Equipment requirement: a laying dummy.

  1. From mount, transition to side control.
  2. Keep your weight down throughout.
  3. Re-establish the pin.
  4. Reset and repeat.
Common mistake: losing pressure in the switch.Progression: chain back to mount.Training tip: stay heavy the whole way.
12

Side-Control-to-Back-Control Drill

Intermediate

Primary goal: take the back from side control.

What it trains: the back-take motion.

Equipment requirement: a positionable dummy.

  1. From side control, create the back-take.
  2. Secure the seat-belt grip.
  3. Insert your hooks.
  4. Reset and repeat.
Common mistake: chasing the back without control.Progression: add speed once clean.Training tip: keep your chest connected.
13

Positional Flow Drill

Intermediate

Primary goal: chain positions into a continuous flow.

What it trains: a connected top game (MMA grappling combinations).

Equipment requirement: a positionable dummy.

  1. Flow side control → mount → back.
  2. Keep the movement smooth and connected.
  3. Prevent space at each stage.
  4. Reset and repeat.
Common mistake: going too fast and losing position.Progression: add a time target per lap.Training tip: smooth beats fast.
Takedown entries

MMA takedown-entry drills

These build the technical entry and movement of takedowns — not full execution. Full takedowns, lifting, throwing and impact drills require equipment specifically designed for those movements.

14

Level-Change Practice

Beginner

Primary goal: drop levels cleanly to set up entries.

What it trains: the level change.

Equipment requirement: any design; a standing target helps.

  1. From your stance, change levels with your legs.
  2. Keep your chest up and hands active.
  3. Return to stance.
  4. Repeat for controlled reps.
Common mistake: bending at the waist.Progression: add a step in.Training tip: change levels with your legs, not your back.
15

Entry-to-Control Practice

Intermediate

Primary goal: link a takedown entry to a control position.

What it trains: the entry-then-attach sequence.

Equipment requirement: Only perform the full finish if the dummy is designed for it and the manufacturer permits this type of use. Otherwise drill the entry motion and establish control.

  1. Enter with a level change and step.
  2. Set the entry position.
  3. Establish a control position.
  4. Reset and repeat.
Common mistake: stopping at the entry.Progression: add the finish on rated equipment.Training tip: enter, then attach.
16

Single-Leg Movement Practice

Intermediate

Primary goal: groove the single-leg entry motion.

What it trains: single-leg entry, grip and head position.

Equipment requirement: a standing dummy with a grippable leg. Only perform any lift or finish if the dummy is designed for it and the manufacturer permits this type of use — otherwise drill the motion.

  1. Level change and step in.
  2. Secure the leg and set your grip.
  3. Set your head and posture.
  4. Reset and repeat.
Common mistake: head on the wrong side.Progression: add elevation only if the dummy is rated for it.Training tip: keep the leg tight to your chest.
17

Double-Leg Movement Practice

Intermediate

Primary goal: groove the double-leg entry motion.

What it trains: double-leg entry and positioning.

Equipment requirement: a standing dummy. Only perform any lift or finish if the dummy is designed for it and the manufacturer permits this type of use — otherwise drill the motion.

  1. Change levels from your stance.
  2. Penetration-step deep and grip the body or legs.
  3. Set your head and hip position.
  4. Reset and repeat.
Common mistake: reaching instead of stepping in.Progression: chain from movement.Training tip: drive through, don't reach.
Submission positions

MMA submission-position drills

These are sport-training drills: you rehearse the positioning, movement and transitions of each submission for MMA and grappling — not a finishing force. A dummy can't tap, so pressure and timing still need supervised partner training. Each needs limbs flexible enough for the position.

18

Armbar Position Drill

Intermediate

Primary goal: rehearse the armbar position from top.

What it trains: hip and leg positioning.

Equipment requirement: a dummy with flexible arms.

  1. Isolate one arm from your control position.
  2. Position your hips and legs.
  3. Move slowly into the finishing position.
  4. Release and reset.
Common mistake: yanking the arm.Progression: enter from a transition.Training tip: control the wrist line; pinch your knees.
19

Triangle Position Drill

Intermediate

Primary goal: rehearse the triangle position and angle.

What it trains: leg angle and lock positioning.

Equipment requirement: a flexible dummy.

  1. Control posture from guard or top.
  2. Bring one leg over the shoulder line.
  3. Lock the figure-four position.
  4. Adjust the angle, then release.
Common mistake: not cutting an angle.Progression: enter off a scramble.Training tip: create the angle before locking.
20

Kimura Position Drill

Intermediate

Primary goal: rehearse the kimura grip and position.

What it trains: shoulder-lock positioning from top or side.

Equipment requirement: a dummy with flexible arms.

  1. Secure the figure-four grip.
  2. Position the arm.
  3. Move through the range slowly.
  4. Release and reset.
Common mistake: over-rotating on a dummy.Progression: link from a pass.Training tip: keep the elbow controlled.
21

Rear-Naked-Choke Position Drill

Intermediate

Primary goal: rehearse the rear-naked-choke position from the back.

What it trains: arm and hand placement (positioning only).

Equipment requirement: a positionable dummy.

  1. From back control, position the choking arm.
  2. Set your hand placement and alignment.
  3. Bring the position together slowly.
  4. Release and reset.
Common mistake: flaring the elbow.Progression: enter right after taking the back.Training tip: keep everything controlled and tight.

Solo MMA grappling drills

Grappling-dummy work fits into a broader solo routine. A simple session flows: warm-up, movement, technical drilling, dummy drills, conditioning, then a review. String positions and entries into continuous rounds to build output, or set a timer and repeat one sequence for MMA grappling combinations.

Solo dummy work complements live training — it doesn't replace partner drilling, wrestling practice, BJJ practice, sparring or coaching, and it doesn't cover striking. Used well, it means you arrive at class with sharper movement and cleaner positions.

MMA grappling training at home

For home training you mainly need mats, clear space and a suitable dummy. Keep the grappling work on your dummy and any striking work on separate, purpose-built equipment. A grappling dummy pairs naturally with the rest of your home gym equipment for conditioning between technical rounds.

MMA grappling workouts

A timed 30-minute example session, plus a beginner template and an intermediate variation. Examples to adapt — not universal prescriptions.

Example training session — 30 minutes

TimeFocusDrills
5 minWarm-upMobility, light movement
5 minPositioning & movementDrills 1, 14
5 minGround-control drillsDrills 2, 5, 6
10 minTechnique / transition drillsDrills 9–13
5 minCool-down / reviewMovement, film check

Beginner workout (structure)

  • Warm-up — light movement and mobility.
  • Positions — basic position and control (drills 1–4).
  • Movement — level changes (drill 14).
  • Control — holding mount and side control (drills 5, 6).
  • Cool-down — easy movement and review.

Intermediate workout

BlockFocusFormat
Warm-upMovement prep~6 min
Technical roundsGround control + transitions3 × 3 min
CombinationsPositional flow sequences3 × 3 min
Entry roundsLevel change + entry-to-control2 × 4 min
Submission entriesPositioning from top3 × 2 min
Rest between roundsActive recovery~1 min
Cool-downMobility, review~5 min

Adjust training volume to your experience and overall schedule — no single routine is optimal for everyone.

How to progress your MMA grappling training

Move up a level only when the current one feels clean and automatic.

  1. Learn positionsRecognise and hold the core positions.
  2. Learn individual movementsDrill each control and entry on its own.
  3. Build consistencyRepeat until the movements are clean.
  4. Connect movementsLink positions and entries together.
  5. Practise transitionsFlow smoothly between positions.
  6. Add timed roundsBuild output with a clock.
  7. Integrate into live trainingBring your reps to drilling, sparring and coaching.

Dummy work is supplementary — the striking, timing and resistance that win fights come from live MMA training.

Common MMA grappling training mistakes

  • Going too fast — speed hides sloppy detail.
  • Poor positioning — bad base or alignment ingrains bad habits.
  • Practising random techniques — train with structure and purpose.
  • Ignoring equipment limitations — the dummy can't react, resist or strike.
  • Using an unsuitable dummy — match the drill to the design.
  • Attempting unsupported takedowns — only finish on equipment built and permitted for it.
  • Repeating poor technique — reps only help when the movement is correct.
  • Never getting coaching feedback — get your technique checked.
  • Treating the dummy like a live opponent — it's a fixed target, not a sparring partner.
  • Ignoring recovery — rest is part of the training.

MMA grappling dummy safety

  • Follow the manufacturer's instructions and confirm the dummy's intended use.
  • Never strike a grappling dummy — it isn't a striking target.
  • Inspect the dummy before each session for wear or damage.
  • Use appropriate flooring or mats and keep enough clear space.
  • Use proper lifting technique and only perform drills the equipment supports.
  • Avoid unsafe throws, slams and excessive loads on dummies not built for them.
  • Stop if you feel pain and rest before continuing.
  • Use qualified coaching for technical instruction.

No equipment is injury-proof and no training is risk-free. Build up gradually and train within your ability and your equipment's limits.

Can a grappling dummy replace an MMA training partner?

No. A grappling dummy doesn't strike, react, resist or scramble like a live opponent, and it can't cover the striking exchanges central to MMA or give you coaching. What it does well is provide unlimited reps of positioning, control, transitions and submission positioning on your own schedule.

Treat it as a supplement that makes your live training more productive: you spend partner and coaching time on striking, timing and the problems only a resisting opponent can pose. Used that way, a suitable grappling dummy is a valuable part of an MMA home setup.

Ready to build your solo MMA grappling sessions?

Choose a dummy that matches the drills you want to run — and check each product's intended use for standing takedowns before you buy.

Explore Grappling Dummies

Frequently asked questions

Short, direct answers to the questions MMA trainees ask most.

What are the best MMA grappling drills?

The most valuable drills build from positioning and ground control to transitions, takedown entries and submission positioning. Beginners should master basic positions, mount and side control first, then add movement.

Can you practise MMA grappling with a dummy?

Yes — positioning, ground control, transitions, takedown entries and submission positioning all drill well on a suitable dummy. It can't cover striking or live reactions, and full takedowns need a dummy built for them.

Can beginners use a grappling dummy for MMA?

Yes. Beginners should start with basic positions, mount, side control and simple movement — then pair solo work with coaching so good habits form early.

Can you practise MMA takedowns with a dummy?

You can drill the technical entry and movement of takedowns on most standing dummies. Full takedowns, lifting and throwing require a dummy specifically designed and permitted for that use — so drill the motion unless your equipment supports the finish.

What ground drills can you practise with a grappling dummy?

Mount, side control and back control positions and movement, plus transitions between them and ground-position flows. The dummy is a fixed target, so focus on pressure, base and connection.

Can you practise submissions with a grappling dummy?

You can rehearse the positioning and movement of submissions such as armbars, triangles and chokes if the dummy's limbs allow. A dummy can't tap, so it's practice of mechanics in a sport context, not a finish.

Can you train MMA grappling at home?

Yes, for the grappling side. A suitable dummy lets you drill positioning, control, transitions and entries solo. Plan for space and mats, keep separate equipment for striking, and match drills to what your dummy supports.

How long should an MMA grappling workout be?

A focused 20–30 minutes works well for most people, though anything from 15 minutes up can be productive. Quality of reps matters more than duration.

How often should you practise MMA grappling drills?

It depends on your experience, schedule, intensity, recovery and goals. A few short, focused sessions a week between classes suits many people. Adjust to your overall training load — this is general guidance, not medical advice.

Can a grappling dummy replace an MMA training partner?

No. It can't strike, react or scramble, so it can't replace live MMA or coaching. It's a supplement that builds movement and consistency and makes partner training more productive.

What type of grappling dummy is suitable for MMA?

A versatile, positionable dummy suits MMA grappling best, and a takedown-rated design if you want to finish takedowns. Check the manufacturer's intended use, and keep separate equipment for striking.

Are grappling dummies useful for MMA training?

Yes, for the grappling elements of MMA and for solo volume between classes. They supplement live training rather than replacing it, and aren't a substitute for striking equipment or partner work.

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This guide provides general training information for the grappling elements of MMA and is not medical advice or a substitute for qualified coaching. A grappling dummy is not a striking target. Which drills a dummy can perform — especially standing takedowns, lifting and throwing — depends on its design, construction and manufacturer's intended use; product specifications should be checked against the current product listing and manufacturer information. No equipment is injury-proof. Explore more at Home Gym Goals.