Double Leg Takedown Training: Beginner Guide, Drills & Practice Tips
How double leg takedown training works, the fundamentals it builds, beginner drills you can run solo or with a partner, and what belongs in a safe home training session — for wrestling, BJJ and MMA.
The double leg takedown is one of the most widely taught takedowns in grappling sports, and it's usually one of the first athletes learn. Because it relies on stance, movement, timing and positioning rather than raw strength alone, it also happens to be a great technique for building the fundamentals that carry over into wrestling, BJJ standing exchanges and MMA takedown entries.
This guide breaks double leg takedown training down into its building blocks — what it is, why it matters across different grappling sports, the drills beginners should focus on, and how solo practice, partner drilling and suitable equipment each play a role. This article is educational and sport-training focused. It is not a guide for real-world confrontation, and it does not replace qualified coaching.
What Is Double Leg Takedown Training?
Double leg takedown training consists of structured drills used in wrestling and other grappling sports to develop stance, movement, level changes, distance awareness, positioning, timing, controlled entries and transitions to the ground. It's usually broken into solo movement work, cooperative partner drilling, and progressively resisted practice. Live partner training matters because resistance, timing and an opponent's reactions can't be fully reproduced through solo practice alone — they have to be trained with a qualified coach and a trained partner.
Why Train the Double Leg Takedown?
The double leg is taught across multiple grappling sports because it teaches transferable fundamentals — level change, penetration step, distance closing and finishing positioning — that show up in other takedowns too. What it's used for, and how it fits into a live exchange, differs by sport.
Wrestling
In wrestling, the double leg is a core scoring takedown built around stance, movement and explosive level changes, typically drilled from the earliest stages of an athlete's development. Competition rules vary between organizations — scoring criteria, out-of-bounds rules and permitted follow-ups differ between styles and federations.
MMA
In MMA, double leg entries are trained as part of a broader takedown and grappling toolkit, often combined with striking setups and takedown defense. Training methods vary between coaches and gyms, and how a double leg is set up in an MMA context depends heavily on the surrounding striking exchange.
Grappling / BJJ
In BJJ and no-gi grappling, the double leg is one of several standing entries used to bring a match to the ground, where the sport's guard, passing and submission game takes over. Depending on the ruleset, some competitions restrict or modify certain standing entries, so what's permitted in one BJJ competition format may not be permitted in another.
Across all three contexts, the underlying training goals are the same: better stance, movement, timing and control. What changes is the surrounding ruleset and how the technique connects to what comes before and after it.
Double Leg Takedown in Wrestling vs BJJ vs MMA
A general comparison of how the double leg fits into each sport. Rules and practical application vary between organizations, competitions and individual coaches — always confirm current rules with the relevant governing body.
| Area | Wrestling | BJJ | MMA |
|---|---|---|---|
| Main objective | Score points / control on the mat | Advance position toward the ground game | Control the exchange and set up ground work |
| Standing environment | Continuous standing exchanges | Standing phase before positional/submission grappling | Standing exchange mixed with striking |
| Ground phase | Pinning and control-based | Guard, passing and submission-focused | Ground-and-pound and submission grappling combined |
| Submissions | Not part of the scoring system | Central to the sport | Permitted within the ruleset used |
| Striking context | Not applicable | Not applicable | Striking is part of the surrounding exchange |
| Rules | Vary between wrestling styles and federations | Vary between BJJ organizations and rulesets | Vary between MMA promotions and commissions |
This table is a general educational comparison, not an official rulebook. Always check the relevant federation, organization or promotion for current rules.
Double Leg Takedown Training Fundamentals
These are the underlying qualities most double leg training builds toward. How each is coached, and how quickly an individual athlete develops them, varies — training methods vary between coaches, and no single description works identically for every athlete.
Athletic Stance
A balanced, ready stance is the base every entry is built from — weight distribution, knee bend and head position that let an athlete move in any direction without over-committing.
Movement
Constant, controlled movement keeps an athlete from becoming a static target and sets up better entry angles.
Balance
Balance underlies both offense and defense — staying stable while moving, changing levels and closing distance.
Distance Awareness
Reading and controlling distance determines when an entry is realistic versus premature or too far away to be effective.
Level Changes
Dropping level with the legs rather than bending at the waist keeps the spine safer and the base stronger through the entry.
Positioning
Head and hip positioning through the entry affects both control and the ability to finish safely and effectively.
Timing
Timing — reading an opponent's weight and movement to choose the right moment — is one of the hardest qualities to train solo, since it depends on another person's reactions.
Controlled Transitions
Moving smoothly from the standing entry into a controlled ground position, without unnecessary force, is a skill in its own right and one coaches typically build gradually.
Double Leg Takedown Drills for Beginners
A structured set of drills covering movement, positioning and timing. Progress through these under qualified supervision and only add resistance once the movement is clean.
| Drill | Purpose | Difficulty | Training Method | Equipment | Common Mistake | Safety Note |
|---|---|---|---|---|---|---|
| Stance and movement drill | Builds a stable, ready athletic stance | Beginner | Solo | Mat space | Standing too upright | Move at a controlled pace |
| Footwork drill | Develops quick, balanced foot movement | Beginner | Solo | Mat space | Crossing the feet | Keep movement small and controlled |
| Level-change movement drill | Trains dropping level with the legs, not the back | Beginner | Solo | Mat space | Bending at the waist | Prioritize spinal alignment over speed |
| Distance awareness drill | Builds a feel for entry distance | Intermediate | Solo or cooperative partner | Mat space, marked distance | Closing distance too early | Use markers rather than a live target at first |
| Shadow entry drill | Rehearses the full entry motion without contact | Beginner | Solo | Mat space | Rushing the sequence | Practice slow before adding speed |
| Controlled partner positioning drill | Practices finishing position with a cooperative partner | Intermediate | Cooperative partner | Mat, trained partner | Using excessive force early | Cooperative only; qualified supervision recommended |
| Cooperative entry drill | Links stance, movement and entry into one motion | Intermediate | Cooperative partner | Mat, trained partner | Skipping the level change | Start slow, add speed gradually |
| Balance recovery drill | Trains recovering base after a failed or stuffed entry | Intermediate | Solo or cooperative partner | Mat space | Overcorrecting and losing base again | Keep amplitude small while learning |
| Defensive movement drill | Builds awareness of sprawl and defensive positioning | Intermediate | Cooperative partner | Mat, trained partner | Dropping the head forward | Practice at reduced speed with supervision |
| Standing-to-ground transition drill | Practices controlled movement from standing to a ground position | Advanced | Cooperative partner | Mat, trained partner | Uncontrolled descent | Never drop a partner; lower under control with supervision |
Partner Double Leg Takedown Training
Partner training is where timing, resistance and finishing position actually get tested. It's typically built up in stages, moving from fully cooperative repetitions to progressively resisted, live practice — always with a trained partner and, ideally, qualified coaching.
- Cooperative practice — a partner allows the entry without resisting, so the athlete can groove the motion.
- Controlled repetitions — slow, technical reps focused on correct positioning over speed.
- Distance and timing work — the partner moves and creates realistic distance to close.
- Progressive resistance — resistance is added gradually as the athlete's technique holds up.
- Partner feedback — a training partner can report what the entry actually felt like, which solo work can't provide.
Recommended progression
Skipping stages of this progression — particularly moving to resistance before the movement is clean — is one of the most common sources of injury and frustration for beginners. Practice under qualified supervision whenever resistance is introduced.
Solo Double Leg Takedown Drills
A meaningful amount of double leg training can be done without a partner — the movement patterns underneath the technique, rather than the technique against live resistance.
- Stance — holding and adjusting a balanced athletic stance
- Movement — shifting weight and direction in a controlled pattern
- Footwork — quick, small steps that maintain base
- Level changes — dropping and rising using the legs
- Balance — recovering base after a simulated off-balance moment
- Mobility — hip, ankle and knee mobility work that supports the entry
- Conditioning — the general fitness that supports repeated entries
- Shadow movement — rehearsing the full entry motion against an imagined opponent
Solo training cannot reproduce: live resistance, an opponent's reactions, timing under real pressure, or realistic grip and hand-fighting engagement. Solo work sharpens the athlete's own movement — it doesn't replace what only a live partner and coaching can provide.
Double Leg Takedown Training at Home
A home session can cover the solo side of double leg training well: stance work, movement, footwork, level changes, shadow drilling, mobility and conditioning. What it shouldn't include is uncontrolled contact.
- Suitable open space — enough clear floor to move freely in every direction
- Appropriate training mats — cushioning appropriate for movement and any ground work
- Movement and shadow drills — the solo work described above
- Conditioning and mobility — general fitness that supports the movement
Safety: Do not perform uncontrolled takedowns alone. Do not practice on hard or unsuitable surfaces. Partner drills — including any controlled positioning or transition work — should be performed in an appropriate training environment with a trained partner, not attempted solo at home.
For a broader look at training grappling sports outside the gym, see our guides on Wrestling Training at Home and BJJ Training at Home [ARTICLE TO CREATE], or our existing Solo BJJ Training guide.
Can You Practice Double Leg Takedown Training With a Grappling Dummy?
A suitable training dummy may help support selected parts of double leg training — but it's important to be precise about what "suitable" means, because dummies vary widely in design, weight, construction and intended use.
Depending on the specific product, a suitable dummy may help with:
- Selected movement patterns — rehearsing entries against a fixed target
- Positioning — practicing hand and head placement on contact
- Controlled repetition — repeating a movement pattern without needing a partner every time
- Transitions to ground positions — moving from the entry into a controlled ground position, where the dummy's design allows it
- General grappling practice — supplementing, not replacing, live training
Important: Not every grappling dummy is suitable for lifting, throwing, dropping or high-impact takedown repetitions. Suitability depends on the dummy's weight, construction, filling and the manufacturer's intended use. Always check the manufacturer's specifications before using any dummy for takedown-style practice, and never attempt lifting or dropping drills with equipment that isn't rated for it.
A dummy is a fixed training tool — it can't resist, react, or reproduce the timing of a live opponent. Treat it as a supplement to solo movement work and partner drilling, not a substitute for either.
Explore grappling and BJJ training equipment for home practice.
Common Double Leg Takedown Training Mistakes
- Poor stance — an unbalanced base undermines everything built on top of it
- Ignoring balance — treating balance as automatic rather than something to train
- Poor distance awareness — entering too early or too late
- Training too quickly — sacrificing form for speed before the movement is clean
- Relying only on strength — substituting power for technique and timing
- Ignoring footwork — focusing only on the finish, not the setup
- Skipping controlled drilling — jumping straight to resistance
- Ignoring defensive movement — only training the offensive side
- Training on unsuitable flooring — hard or unpadded surfaces
- Using unsuitable equipment — dummies or gear not rated for the drill being practiced
- Progressing too quickly — adding resistance or complexity before the fundamentals hold up
- Skipping coaching and feedback — training without anyone checking technique
Beginner Double Leg Takedown Training Session
A general educational structure for how a beginner session might be organized. This is not individualized coaching — actual session design should come from a qualified coach based on the athlete's experience and goals.
Equipment for Double Leg Takedown Training
Equipment needs are modest for the solo and cooperative side of training, and grow slightly if resistance or dummy-based work is added.
Training mats
Appropriate mats matter for any ground contact or falling — cushioning and grip suited to grappling movement, not general fitness mats.
Athletic clothing
Clothing that allows a full range of motion without restricting level changes or movement.
Suitable training space
Open floor space with enough clearance to move, drop level and — where a partner is involved — safely complete an entry.
Grappling equipment
General home gym equipment can support the conditioning side of training — resistance bands, kettlebells or similar tools for the fitness work around the technical drilling.
Suitable training dummy (where appropriate)
Where a suitable BJJ training dummy or grappling training equipment is used, always confirm it against the manufacturer's specifications for the type of drilling planned. Product specifications are not invented or assumed in this guide — check the current listing for any product you're considering.
Shop training equipment to see the full range available for grappling and takedown training.
Build Out Your Takedown Training Setup
Match your equipment to the drills you actually run — mats for movement work, and a suitable dummy for selected positioning practice.
Frequently Asked Questions
Direct answers to common questions about double leg takedown training.
What is double leg takedown training?
Structured drills used in wrestling and other grappling sports to build stance, movement, level changes, distance awareness, positioning, timing and controlled transitions related to the double leg takedown.
Is the double leg used in wrestling?
Yes, it's one of the core takedowns taught in wrestling, though scoring criteria and rules vary between wrestling styles and federations.
Can the double leg be used in BJJ?
Yes, it's one of several standing entries used in BJJ and no-gi grappling. Depending on the ruleset, some competitions restrict or modify certain standing entries.
Is the double leg used in MMA?
Yes, double leg entries are commonly trained as part of MMA takedown work, usually combined with striking setups and takedown defense.
How do beginners train a double leg takedown?
Beginners typically start with stance, movement and level-change drills solo, then progress to cooperative partner drilling before adding resistance under qualified coaching.
Can you practice double leg drills at home?
Yes, for the solo side — stance, movement, footwork, level changes, shadow drilling, mobility and conditioning. Partner and resistance work should be done in an appropriate training environment with a trained partner.
Can you train a double leg takedown alone?
You can train the movement fundamentals alone — stance, footwork, level changes and shadow entries — but live resistance and timing require a partner.
What are solo double leg drills?
Drills like stance work, footwork patterns, level-change movement, balance recovery and shadow entries that don't require a partner or contact.
Do you need a partner to train takedowns?
For the full technique against resistance, yes. Solo training builds the underlying movement, but resistance, timing and reactions require a live training partner.
Can a grappling dummy help with training?
A suitable dummy may help with selected movement patterns, positioning and controlled repetition, depending on the specific product's design and intended use.
Can a dummy replace a training partner?
No. A dummy is a fixed training tool that can't resist, react or reproduce the timing of a live opponent.
What equipment is needed for takedown training?
At minimum, appropriate training mats and suitable open space. A grappling dummy and general conditioning equipment are useful additions, not requirements.
Why is stance important?
A balanced, ready stance is the base every entry, movement and defensive reaction is built from.
Why is footwork important?
Footwork sets up distance and angles for the entry, and supports balance throughout the movement.
Why is balance important?
Balance underlies both offense and defense — losing it undermines an entry and creates openings for an opponent.
What are common beginner mistakes?
Poor stance, ignoring balance and distance, training too fast, relying on strength over technique, and progressing to resistance before the fundamentals are solid.
How often should beginners train takedowns?
This depends on the athlete's overall training schedule, recovery and goals — a qualified coach is best placed to advise on frequency for an individual.
Should beginners train with a coach?
Yes. Coaching helps correct technique early, manage progression safely, and reduce injury risk, particularly once resistance is introduced.
What is the difference between a double leg and other takedown training?
General takedown training covers multiple techniques and entries; double leg takedown training focuses specifically on the stance, movement and mechanics of the double leg.
What is the difference between double leg drills and general wrestling drills?
General wrestling drills cover the sport's full technical range; double leg drills isolate the specific movement patterns — level change, penetration and finishing position — used for this takedown.
Shop Grappling & Takedown Training Equipment
When you're ready to build out your setup, start with the equipment that matches the training you actually do.
This guide provides general educational information about double leg takedown training for wrestling, BJJ and MMA. It is not a substitute for qualified coaching, and it is not a guide for real-world confrontation or self-defense. Training methods and competition rules vary between coaches, gyms and governing bodies — always confirm current rules with the relevant organization. Partner and resistance training should only be performed with a trained partner, under qualified supervision, on appropriate mats. Not every grappling dummy is suitable for lifting, throwing, dropping or high-impact takedown repetitions — always check the manufacturer's specifications before use. No training method is injury-proof. Explore more at Home Gym Goals.