The four movements described below can often be used to expedite the teaching of a wide variety of technique. Each movement begins with the word “Left” or “Right” and indicates the leg that does most of the movement. Thus “Left Cross Under” indicates that the LEFT leg moves and does NOT refer to direction of the movement.
The opposite of a Cross Under is a Hip Heist and vice versa. The same is true of a High Leg Over and a Throw Leg. The Cross Under and High Leg Over begin on all fours while the Hip Heist and Throw Leg begin with the wrestlers sitting on their butts.
Movements
by Greg DeMarco
Cross Under
1. From all fours the first step in executing a “Left Cross Under” is to rotate your right knee up.
Hip Heist
Throw Leg
High Leg Over
2. “Left” indicates that the left leg is going to cross under your body in a sit out fashion.
3. You end up sitting on your butt with legs bent and both hands on the mat.
Left Cross Under
Begin on all fours
Begin sitting on butt
4. From Photo #3 the first step is to raise your hips up thus the name “hip heist”!
5. The left leg now comes under the body.
6. The wrestler returns to the original all fours position.
Left Hip Heist
The movements below are all shown using the left leg. While the word “Left” indicates the leg that does most of the movement, the opposite foot (right) moves very little as indicated by the red circles.
A. Starting again on all fours, you’ll shift your weight slightly to the right.
B. You now make the left leg “high” and bring it over to the other side
C. You end up in the sitting position again with knees bent and palms flat on the mat.
Left High Leg Over
Left Throw Leg
D. The reverse of a high leg over is the throw leg. It begins in the sitting position.
E. Take your left leg and throw it so that you return to the original all fours position.
F. Note that all fours is different from referee’s position or base.
Teaching sequence:
1. With new kids teach the left and right Cross Under and Hip Heist first. Have them start on all fours. Drill it in the beginning and end of each practice.
2. After a couple of practices change it by having them start on their butts.
3. After a couple more practices introduce the High Leg Over and Throw Leg.
4. Before proceeding further make sure most of them can do the four movements when they are paired together. For example: “Left cross under, left hip heist, right high leg over, right throw leg, left high leg over, left throw leg, ...”
5. Once they have can do the above, really mix it up. For example: “Left high leg over, left hip heist, right cross under, left hip heist, ...”
6. The ultimate, however, is mixing it up like above, but their knees and butts cannot touch the mat! They start as in the photo to the left. This drill will improve their coordination, strength and conditioning as well as making instruction easier.
Application:
A lot of technique can be taught using the four movements. Consider the following examples:
Switch:
1. Cross your left hand in front of your right.
2. Do a left cross under landing on your right hip .
3. Your right arm goes over his arm and cups his right knee. Grip his right wrist with your left hand.
There are two possible finishes:
A. You scoot your hips away from your opponent and he goes flat. Do a left throw leg and put your arm through his crotch.
B. You can’t scoot your hips and he doesn’t go flat. Do a right hip heist and get an escape.
Double Leg Counter: As you’re falling to your butt, overhook his arm, post your hand and hip heist. See Takedown Defense 5-H's (photos 5 and 6).
Butt Drag: High leg over to free leg.
Stand-up: When you cut it’s a high leg over!
Other Movements:
There are other movements including shoulder rolls, granby, spin, mule kick, bridge and drop, buck and others.
