Mobility Drill

Begin with a deep squat to warm up the knees, hips, and ankles, which is beneficial for guard passing and intense training. Maintain this position comfortably as a starting point for the drills.

1. Touch the inside of each knee to the mat, alternating sides. Use your hands for assistance if needed, aiming to keep the opposite knee stationary.
2. Transition to touching the outside of the knee to the mat, pulsing with your hands for momentum, and alternating sides.
3. Perform a windshield wiper movement with your knees from the deep squat position. Drop one knee to the side, let both knees touch, lift your feet, and then return to the squat. Repeat on the other side.
4. Practice a drill for the long step pass. Start in a knee slide position with one knee up. Lean forward, dropping your knee and forearm to the mat, mimicking a long step. Then drop your hip and step your leg back, repeating on the other side.

These drills are designed to improve mobility and are particularly useful for enhancing guard passing techniques.