Duck Under Drill

Mastering the duck under pass requires consistent drilling to develop the necessary muscle memory and leg endurance. The drill involves the following steps:

1. Begin with your partner lying on their back, one leg flat on the mat and the other leg raised.
2. Practice ducking under the raised leg, alternating sides, to get accustomed to the movement and to build leg strength.
3. When stepping over, choose the side that feels most comfortable. For example, stepping over with the left foot first and then moving to the other side.
4. As you step over, ensure to push down on the opponent's far leg with your hand to prevent them from raising it and creating obstacles.
5. Continue the drill by stepping and circling around the raised leg, maintaining a low base and keeping the leg pinned down.
6. Perform the drill for a set time or number of repetitions, such as 3-minute rounds, alternating with your partner if desired.
7. Focus on keeping a low base, avoiding lifting too high, and staying tight to the leg to enhance the effectiveness of your duck under.