Fundamental Movements | Butterfly Guard Drills

Begin on your back, posting one knee down and the other up, with your elbow on the floor to assist in sitting up into the butterfly position. Ensure your feet are flexed and your elbow is inside your knee.

1. Fall to one side, using your toes to elevate your hips, keeping your knee pointed up and not turned in. Place your shoulder on the floor to assist the elevation.
2. Return to the starting position and repeat the movement on the other side, maintaining the same focus on leg and hip positioning.
3. From the butterfly position with flexed feet and knees open, lean forward so your chest is past your hips. Place both hands on the floor.
4. To scoot backward, use your heels and hands, then return to the butterfly position.
5. To move forward, step with your hooks and use your heels to scoot inward. If not using hands, push back with your heels.
6. Practice these movements in combination to develop fluidity and control in the butterfly guard position.