Single Leg vs Double Leg Takedown: Differences, Training and Drills

Single Leg vs Double Leg Takedown: What's the Difference?

What Is a Single Leg Takedown?

A single leg takedown is a technique built around controlling one of an opponent's legs. Rather than engaging their whole base at once, the attacking athlete narrows their focus to a single point of contact, using that control to off-balance the opponent and bring them to the ground.

Single leg takedowns are often associated with athletes who prefer working from a slightly greater distance or from angles, since the entry can be set up in more than one way depending on position and opponent reaction. Training methods vary between coaches, so how a single leg is taught and finished differs across gyms and sports.

What Is a Double Leg Takedown?

A double leg takedown involves attacking both of an opponent's legs at the same time, typically by changing levels and driving forward through their base. Because it engages both legs, it's often described as a more direct, high-commitment entry compared to a single leg attempt.

Double leg takedowns are closely associated with classic wrestling entries and are often introduced early in wrestling-focused programs, though the specific mechanics and coaching cues vary between coaches and systems.

Single Leg vs Double Leg Takedown Comparison

This table compares general tendencies. Individual coaching, athlete build and ruleset all affect how each technique is actually trained and applied.

Neither takedown is universally better. The most appropriate technique depends on the athlete, the sport, the ruleset, the coaching system, the position in the moment and the training environment available.

Movement and Footwork Differences

Key Differences

The clearest distinction is point of contact and direction: single leg work often involves angles and a narrower target, while double leg work is generally more direct and forward-driving. Both rely on the same underlying qualities — movement, balance, distance and timing — applied differently.

Balance and Positioning Differences

Regardless of which takedown is being trained, posture, balance, distance, positioning and timing matter throughout. Good posture keeps an athlete's own base secure while attempting to disrupt an opponent's; balance determines whether an entry can be completed or is likely to be countered; distance and timing decide whether an entry is realistic at all in a given moment.

Positioning after either takedown is just as important as the entry itself, since a takedown that lands without control is often reversed or scrambled away from quickly. This guide keeps these ideas conceptual rather than prescriptive — the specific technical cues for stance, grip and finish should come from a qualified coach.

Single Leg vs Double Leg in Wrestling

Both takedowns are core wrestling techniques, and training priorities can differ depending on the athlete's body type, the coaching system they train under, the competition environment they compete in, and their typical starting position in a match. Some wrestling programs introduce the double leg first as a foundational entry, while others build toward single leg attacks earlier depending on the athlete. Competition rules and scoring systems vary between wrestling styles (such as folkstyle, freestyle and Greco-Roman), which also affects how each technique is emphasized.

Single Leg vs Double Leg in BJJ

In BJJ, competition rules vary between federations and rule sets, and standing exchanges may look different from gym to gym depending on whether takedowns are emphasized or whether players tend to pull guard instead. Where standing exchanges do happen, both single leg and double leg concepts can appear, generally adapted to gi or no-gi grips and rules. Ground transitions after either takedown are particularly important in BJJ, since the sport places heavy emphasis on what happens once position is established.

Single Leg vs Double Leg in MMA

MMA includes a striking context that wrestling and BJJ do not, which changes how both takedowns are approached. Distance and timing differ because an athlete must also account for strikes while closing the gap for a takedown attempt. MMA rules vary by organization, and how heavily either takedown is used depends on the athlete's overall game plan. As in the other sports, transitions to ground positions after a completed takedown are an important part of MMA-specific takedown training.

Which Is Better for Beginners?

There is no universal answer — the more useful question for a beginner is which fundamentals to build first, not which specific takedown to specialize in. Beginners generally benefit from developing:

• Stance — a stable, athletic starting position
• Movement — comfortable level changes and directional movement
• Footwork — controlled steps and angle changes
• Balance — stability during and after an entry attempt
• Distance — recognizing when an entry is realistic
• Controlled drilling — cooperative practice before adding resistance

Once these fundamentals are comfortable, a coach can help determine whether a single leg, double leg, or a mix of both fits an individual athlete's build, sport and goals. For a broader beginner-level introduction, see our Takedown Training: A Beginner's Guide [ARTICLE TO CREATE].

Single Leg Takedown Training Drills

These are conceptual drill categories, not step-by-step technical instructions. Learn specific mechanics from a qualified coach.

For a more detailed breakdown of single leg-specific training, see our Single Leg Takedown Training [ARTICLE TO CREATE] guide.

Double Leg Takedown Training Drills

As above, these categories describe the type of training involved rather than full technical instruction.

For a more detailed breakdown of double leg-specific training, see our Double Leg Takedown Training [ARTICLE TO CREATE] guide.

Can You Practice Single and Double Leg Drills Alone?

Solo training can meaningfully support both takedowns by building:

• Movement — level changes and directional shifts
• Footwork — stepping patterns and angle changes
• Balance — stability through a range of motion
• Mobility — hip and ankle mobility relevant to both entries
• Conditioning — grappling-specific strength and cardio
• Shadow drilling — rehearsing entry patterns without contact

Solo practice cannot fully reproduce resistance, timing, opponent reactions or live engagement — the reactive core of either takedown still needs a partner. For related solo work, see our guide to solo BJJ training.

Partner Training for Single and Double Leg Takedowns

Partner training is where timing, feedback and realistic resistance come from. Good partner drilling for either takedown generally progresses through stages:

Partner feedback — on grip, timing and positioning — is difficult to replace with any solo method, which is why both single leg and double leg takedowns are best learned progressively with a coach and training partners.

Can You Train Single and Double Leg Takedowns at Home?

At home, the safest and most productive focus is on the solo-friendly categories covered above: movement, footwork, balance, mobility, conditioning and shadow practice. These build real capacity without requiring live contact.

Can a Grappling Dummy Help With Takedown Training?

An appropriate grappling dummy may support selected movement patterns, positioning, controlled repetitions, ground transitions and general grappling practice related to both single leg and double leg training.

To explore grappling training equipment for home practice, including what to look for in a BJJ training dummy, see our full guide. Dummy-specific drilling is covered separately in our Takedown Dummy Drills [ARTICLE TO CREATE] article.

Common Mistakes When Training Takedowns

• Ignoring stance — a weak starting position undermines every entry.
• Poor footwork — clumsy steps telegraph intent and reduce control.
• Poor balance — losing base makes both entries and finishes unreliable.
• Ignoring distance — misjudged range leads to failed or unsafe attempts.
• Training too quickly — speed hides technical errors and raises injury risk.
• Relying only on strength — timing and positioning matter more than force.
• Skipping partner feedback — solo work alone can't correct technical errors.
• Training advanced techniques too early — fundamentals should come first.
• Practicing on unsuitable surfaces — hard or ungripped floors are unsafe.
• Using equipment beyond its intended purpose — check manufacturer guidance before loading a dummy with takedown-style stress.
• Ignoring defensive awareness — offense-only training leaves gaps.
• Skipping qualified coaching — technical correction from a coach is difficult to replace.

Equipment for Takedown Training

Needs vary depending on whether training happens at a gym, at home, or both.

• Suitable training mats — cushioning and grip appropriate for grappling and ground work
• Appropriate training space — enough clear area to move, enter and transition safely
• Athletic clothing — freedom of movement suited to grappling
• Grappling equipment — gear appropriate to the specific sport being trained
• Appropriate training dummy, where suitable — for selected positional and transition drills, checked against manufacturer specifications

For a broader look at home training gear, see our home gym equipment guide, or shop training equipment to browse categories directly.

Related Takedown and Grappling Training Guides

Explore related training content and equipment as you build out your takedown training approach.

Additional related guides — Single Leg Takedown Training, Double Leg Takedown Training, BJJ Takedown Drills, Wrestling Takedown Drills, Takedown Dummy Drills, MMA Grappling Drills, Wrestling Training at Home, BJJ Training at Home, MMA Training at Home, Grappling Dummy Drills and Submission Grappling Drills — are planned as separate articles [ARTICLE TO CREATE] and will be linked here once published.