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Training Guide

Grappling Dummy Drills: Best Drills for BJJ, Wrestling & MMA

Twenty-five practical drills to make solo training count — from positional fundamentals to BJJ transitions, submission positioning, wrestling and MMA sequences — plus workouts, progression and safety.

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

The best grappling dummy drills build from positions to movement to transitions: start by establishing and holding guard, mount, side control and back control, then drill the transitions between them, and finally rehearse submission and takedown positioning where your dummy's design allows. Beginners should master positional control first — what you can drill depends on the dummy.

The main drill categories

Every drill in this guide falls into one of these buckets. Mix them to build a rounded solo session.

  • Position drills — establishing and holding key positions
  • Movement drills — hip escapes, recoveries, base
  • Transition drills — flowing between positions
  • Submission drills — rehearsing submission positioning and mechanics
  • Takedown drills — entries and finishes (design-permitting)
  • Wrestling drills — sprawls, control, breakdowns
  • MMA grappling drills — takedown-to-ground and control
  • Ground-control drills — maintaining top positions
  • Solo conditioning drills — output and movement volume

What are grappling dummy drills?

Grappling dummy drills are structured repetitions performed on a grappling dummy — a consistent training target that lets you rehearse selected movements, positions, transitions and techniques without a live partner. They're used across BJJ, wrestling, MMA and submission grappling to groove movement patterns and build volume between classes.

What a dummy can do is give you unlimited, patient reps of positioning and transitions. What it can't do is resist, react or counter — so drills develop mechanics and consistency, not the timing and problem-solving that only live training builds. Because designs differ, not every drill suits every dummy; each drill below lists what it needs. If you're still choosing equipment, see our guide on how to choose a grappling dummy.

How to get started with grappling dummy training

Before the drills, set yourself up to get quality reps.

  • Set up and (if unfilled) fill your dummy per the manufacturer's instructions.
  • Train on mats with enough clear space to move around the dummy.
  • Start slow — positioning first, speed later.
  • Pick two or three drills per session rather than sampling everything.

For a full walkthrough of set-up and technique, see how to use a grappling dummy.

Need a dummy to drill on?

Compare designs and specifications across the full range before you start training.

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Beginner drills

Beginner grappling dummy drills

Master these five before moving on — they're the foundation every other drill builds on.

1

Basic Positioning Drill

Beginner

Trains: getting into and holding the core positions with a stable base.

Dummy needed: any design.

  1. Settle into guard, then mount, then side control.
  2. Find your grips and base in each.
  3. Hold each for 10–20 seconds.
  4. Reset and repeat.
Common mistake: rushing between positions.Progression: add a fourth position (back control).Tip: film yourself to check your base.
2

Guard Position Drill

Beginner

Trains: establishing and retaining guard.

Dummy needed: flexible / positionable limbs help.

  1. Place the dummy in your closed guard.
  2. Secure your grips and posture control.
  3. Practise opening to open guard and closing again.
  4. Recover the position if it slips.
Common mistake: loose, lazy grips.Progression: add hip movement and angle changes.Tip: keep knees and elbows connected.
3

Mount Position Drill

Beginner

Trains: establishing and holding mount; weight distribution.

Dummy needed: any laying design.

  1. Establish mount and settle your weight.
  2. Shift between low and high mount.
  3. Stay chest-forward and heavy.
  4. Step off safely and reset.
Common mistake: riding too high too soon.Progression: add grapevines for control.Tip: pressure comes from your chest, not your hands.
4

Side Control Drill

Beginner

Trains: pinning mechanics and switching sides.

Dummy needed: any laying design.

  1. Establish side control with cross-face and underhook framing.
  2. Apply steady chest pressure.
  3. Switch to the reverse side.
  4. Return and re-pin.
Common mistake: no downward pressure.Progression: add knee-on-belly.Tip: keep your hips low and driving in.
5

Back Control Drill

Beginner

Trains: taking and holding the back with seat-belt and hooks.

Dummy needed: positionable design (limbs/torso you can control).

  1. Move to the back and set a seat-belt grip.
  2. Insert both hooks.
  3. Keep chest-to-back connection.
  4. Maintain as you reposition.
Common mistake: crossing your feet.Progression: add chest-to-back pressure changes.Tip: keep your head tight to the dummy.
BJJ drills

BJJ grappling dummy drills

Positional flow is where jiu-jitsu solo training pays off. These supplement live rolling — they don't replace it.

6

Guard-to-Mount Transition

Intermediate

Trains: sweeping or passing from guard into mount.

Dummy needed: flexible design.

  1. From guard, off-balance the dummy.
  2. Execute a pass or sweep.
  3. Establish mount.
  4. Settle and reset.
Common mistake: losing control mid-pass.Progression: chain two different passes.Tip: control the hips throughout.
7

Mount-to-Side-Control Transition

Intermediate

Trains: flowing between mount and side control.

Dummy needed: laying design.

  1. From mount, shift your weight to one side.
  2. Slide down into side control.
  3. Re-pin with pressure.
  4. Return to mount.
Common mistake: losing pressure in transit.Progression: add controlled speed.Tip: keep constant contact.
8

Side-Control-to-Mount Transition

Intermediate

Trains: the knee-slide path to mount.

Dummy needed: laying design.

  1. From side control, frame and create space.
  2. Slide your knee across the belly.
  3. Step over into mount.
  4. Secure and settle.
Common mistake: leaving room to recover guard.Progression: alternate sliding directions.Tip: block the far hip as you cross.
9

Positional Switching Drill

Intermediate

Trains: chaining positions in a continuous sequence.

Dummy needed: positionable design.

  1. Flow side control → mount → back → side control.
  2. Keep the movement smooth.
  3. Maintain contact between positions.
  4. Reset and repeat.
Common mistake: pausing too long between positions.Progression: add a time target per lap.Tip: smooth beats fast.
10

Submission Position Repetition

Intermediate

Trains: reaching submission entry positions from control (positioning only).

Dummy needed: flexible limbs.

  1. From a control position, move into a submission entry.
  2. Hold the entry position briefly.
  3. Release without applying a finish.
  4. Return to control and repeat.
Common mistake: forcing a finish on the dummy.Progression: add the transition that precedes it.Tip: focus on clean entry mechanics.
Submission drills

Submission grappling dummy drills

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

11

Armbar Position Drill

Intermediate

Trains: hip and leg positioning of the armbar from mount or guard.

Dummy needed: 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.Tip: pinch your knees; control the wrist line.
12

Triangle Position Drill

Intermediate

Trains: leg angle and lock positioning from guard.

Dummy needed: flexible design.

  1. Control posture from guard.
  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 sweep attempt.Tip: create the angle before locking.
13

Kimura Position Drill

Intermediate

Trains: shoulder-lock grip and positioning from side control or guard.

Dummy needed: flexible arms.

  1. Secure the figure-four grip on the arm.
  2. Position the arm behind the back line.
  3. Move through the range slowly.
  4. Release and reset.
Common mistake: over-rotating on a dummy.Progression: link it to a sweep.Tip: keep the elbow controlled.
14

Americana Position Drill

Intermediate

Trains: bent-arm lock positioning from mount or side control.

Dummy needed: flexible arms.

  1. Pin the wrist to the mat.
  2. Feed your grip under the arm.
  3. Align the arm into position.
  4. Move into the lock position, then release.
Common mistake: letting the elbow rise.Progression: transition in from a pin.Tip: keep the wrist glued to the mat.
15

Rear Naked Choke Position Drill

Intermediate

Trains: back-control arm and hand placement (positioning only).

Dummy needed: positionable design.

  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.Tip: keep everything controlled and tight.
Wrestling drills

Wrestling grappling dummy drills

Wrestling places the most load on a dummy. Takedown and lifting drills only suit dummies built for them — check the intended use and follow the manufacturer's instructions.

16

Wrestling Positioning Drill

Beginner

Trains: sprawls, hip position and scramble movement.

Dummy needed: any suitable design.

  1. Drill sprawls over the dummy.
  2. Recover your hips each time.
  3. Move into a control position.
  4. Reset and repeat.
Common mistake: hips riding too high.Progression: make it continuous.Tip: heavy hips on every sprawl.
17

Takedown Entry Drill

Advanced

Trains: level change and entry motion.

Dummy needed: standing / freestanding design built for takedowns — many dummies are not; follow manufacturer instructions.

  1. Change levels with your legs.
  2. Step into the entry.
  3. Set the grip or position.
  4. Reset — no throw unless the dummy is built for it.
Common mistake: using an unsuitable dummy.Progression: add a finish only if the design supports it.Tip: change levels with your legs, not your back.
18

Takedown-to-Control Drill

Advanced

Trains: finishing a takedown into immediate ground control.

Dummy needed: only a dummy designed for lifting / throwing.

  1. Enter with a level change.
  2. Finish the takedown (design-permitting).
  3. Immediately establish top control.
  4. Reset safely.
Common mistake: forcing throws the dummy isn't built for.Progression: add a control-to-submission entry.Tip: prioritise the transition to control.
19

Ground Wrestling Drill

Intermediate

Trains: rides, breakdowns and ground control.

Dummy needed: laying / any suitable design.

  1. Establish a riding position.
  2. Break the dummy down flat.
  3. Maintain control through the movement.
  4. Reposition and repeat.
Common mistake: losing pressure during the break.Progression: chain breakdown into control.Tip: keep constant contact.
MMA drills

MMA grappling dummy drills

MMA drilling blends standing and ground work. Use a versatile, multi-position dummy, and only drill takedowns on a dummy designed for them.

20

Takedown-to-Ground-Control Drill

Advanced

Trains: linking a takedown into MMA top control.

Dummy needed: design that supports the takedown; laying-compatible for the finish.

  1. Enter the takedown.
  2. Finish it if the design allows.
  3. Establish heavy top control.
  4. Set your posture and reset.
Common mistake: standing up into a bad position.Progression: add posture-and-control positioning.Tip: stay heavy on top.
21

Ground Position Transition Drill

Intermediate

Trains: moving between top positions in an MMA context.

Dummy needed: laying design.

  1. Flow side control → mount → back.
  2. Keep control at each stage.
  3. Prevent the dummy from "recovering".
  4. Reset and repeat.
Common mistake: giving space in transition.Progression: add timing pressure.Tip: deny the underhook.
22

Submission Transition Drill

Advanced

Trains: flowing from control into a submission entry.

Dummy needed: flexible design.

  1. From top control, move into a submission position.
  2. Hold the entry briefly.
  3. Release without a finish.
  4. Return to control.
Common mistake: over-committing and losing position.Progression: chain two entries.Tip: keep control if the entry fails.
Ground fighting

Ground-fighting drills

Pure positional control — the heart of top-game grappling.

23

Mount Control Drill

Intermediate

Trains: staying mounted as the dummy shifts.

Dummy needed: laying design.

  1. Establish mount.
  2. Ride simulated shifts and movement.
  3. Recover to high mount.
  4. Hold and reset.
Common mistake: losing your base when the dummy moves.Progression: add time under control.Tip: hips down, chest up.
24

Side Control Transition Drill

Intermediate

Trains: switching between side-control variations.

Dummy needed: laying design.

  1. Establish side control.
  2. Switch to reverse or kesa-gatame.
  3. Return to standard side control.
  4. Maintain pressure throughout.
Common mistake: light hips during the switch.Progression: link to knee-on-belly.Tip: never surrender the frame.
25

Back Control Drill

Intermediate

Trains: holding the back through movement.

Dummy needed: positionable design.

  1. Take the back and secure seat-belt and hooks.
  2. Follow the dummy's simulated roll.
  3. Keep chest-to-back connection.
  4. Maintain and reset.
Common mistake: crossing your ankles.Progression: add a choke entry (positioning only).Tip: chest glued to the back.

Solo grappling drills

Any of the drills above can be run solo — that's the point of a dummy. For pure solo conditioning, string transitions into continuous laps (positional switching, ground transitions) to build output and movement volume, or set a timer and repeat a single sequence for rounds.

Solo drilling is ideal for home training between classes. Keep it honest, though: a dummy builds mechanics and consistency, not the live reactions you only get from a partner.

Grappling dummy workout for beginners

A simple template. Pick a couple of drills per block and keep the quality high.

  • Warm-up — light movement and mobility.
  • Positioning — drills 1–5, holding each position.
  • Technique drilling — one or two BJJ or control drills.
  • Transitions — one transition drill, repeated.
  • Cool-down — easy movement and technique review.

Treat this as an example, not a universal prescription. Adjust intensity to your fitness level and follow coaching where you can.

30-minute grappling dummy workout

A timed beginner session — plus an intermediate variation once the fundamentals feel natural.

Beginner (30 minutes)

TimeFocusDrills
5 minWarm-upMobility, light movement
5 minPositioningDrills 1, 3, 4
10 minTechnique drillingDrills 2, 6, 10
5 minTransitionsDrill 9
5 minCool-down / reviewEasy movement, film check

Intermediate variation

BlockFocusFormat
Warm-upMovement prep~6 min
Technique rounds2–3 drills combined3 × 3 min
Positional sequencesFull position-to-submission flows2 × 4 min
Timed drillingHigher-output rounds3 × 2 min
Rest between roundsActive recovery~1 min
Cool-downMobility, review~5 min

No single routine is optimal for everyone — scale the rounds and rest to your own conditioning and goals.

How to progress your grappling dummy training

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

  1. Learn the movementGet the shape of each position and drill right, slowly.
  2. Improve consistencyRepeat until the movement is reliable every time.
  3. Increase repetitionsAdd volume once quality holds up.
  4. Connect techniquesChain positions and transitions together.
  5. Add timed roundsIntroduce a clock to build output.
  6. Practise combinationsFlow multi-step sequences under time.
  7. Integrate with coachingBring your drilling to live training for feedback.

Dummy training builds mechanics and volume; it doesn't produce mastery on its own. The carry-over comes from pairing it with live rolling and coaching.

Common grappling dummy training mistakes

  • Going too fast — speed hides sloppy detail.
  • Poor positioning — drilling from a bad base ingrains bad habits.
  • Practising without understanding the movement — know the "why" first.
  • Too many techniques at once — pick a focus per session.
  • Ignoring the dummy's design limits — match the drill to the dummy.
  • Poor training space — too little room or unsuitable flooring.
  • Ignoring manufacturer instructions — for set-up, use and load limits.
  • Never reviewing technique — film yourself or get feedback.
  • Treating the dummy like a live opponent — it won't resist or react.
  • Ignoring recovery — rest is part of the training.

Grappling dummy training safety

  • Follow the manufacturer's instructions for set-up, use and weight limits.
  • Inspect the dummy before each session for wear or damage.
  • Use suitable flooring or mats, especially for ground and takedown work.
  • Keep enough clear space to move safely.
  • Use proper lifting technique; don't force throws the dummy isn't built for.
  • Avoid drills your dummy isn't designed to support.
  • Stop if you feel pain and rest before continuing.
  • Use qualified coaching for technical instruction where possible.

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

Ready to put these drills into practice?

The right dummy makes every drill more productive. Compare designs and specifications across the full range before you train.

Explore Grappling Dummies Shop BJJ Training Equipment

Frequently asked questions

Short, direct answers to the questions people ask most.

What are the best grappling dummy drills?

The most valuable drills build from positions to transitions: holding guard, mount, side control and back control, then flowing between them, and finally rehearsing submission and takedown positioning where the dummy's design allows. Beginners should prioritise positional control first.

What can you practice with a grappling dummy?

Positions, movement, transitions and the positioning of submissions and takedowns — depending on the dummy's shape and flexibility. It's ideal for repetition and grooving patterns, not for live reactions.

Are grappling dummy drills good for BJJ?

Yes. They suit BJJ ground drilling well — guard, mount, side control, back control, transitions and submission entries — and are best used to supplement live rolling and coaching rather than replace them.

Can beginners use a grappling dummy?

Yes. Beginners should start with the five positional drills, keep reps slow and controlled, and pair solo work with coaching so good habits form early.

Can you practice wrestling with a grappling dummy?

Positioning, control and ground wrestling suit most dummies. Takedowns and lifting require a dummy specifically designed for them — check the intended use and follow the manufacturer's instructions.

Can you use a grappling dummy for MMA?

Yes. A versatile, multi-position dummy lets you drill takedown-to-ground sequences, ground control and submission transitions, complementing striking and sparring work.

Can you practice 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 practice takedowns with a grappling dummy?

Only with a dummy designed for lifting and throwing. Many dummies aren't built for takedowns; using an unsuitable one risks damage or injury, so check the design and follow the manufacturer's guidance.

How long should a grappling dummy 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 grappling dummy 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 grappling dummy drills replace live training?

No. A dummy doesn't resist or react, so drills build mechanics and volume but can't replace live rolling or a coach. Use them as a supplement to regular partner training.

What type of grappling dummy is best for drills?

It depends on the drills: ground-focused BJJ favours a flexible, positionable design, while takedown work needs a dummy built for lifting. See our guide on how to choose a grappling dummy, then compare options by design and specification.

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This guide provides general training information for grappling, BJJ, wrestling and MMA practice and is not medical advice or a substitute for qualified coaching. Which drills a dummy can perform depends on its design, size, weight, flexibility and construction; product specifications should be checked against the current product listing and manufacturer information. No equipment is injury-proof. Explore more at Home Gym Goals.