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As a jiujitsu practitioner looking to build your wrestling skills from scratch, solo drills are an absolute game-changer.

I discovered this firsthand back in 6th grade when I started wrestling and consistently got my butt whooped. With no training partners at home, solo drills became my secret weapon for improvement.

Today, I'm sharing five of my favorite wrestling drills.

The first three helped me develop from a complete beginner into a competent wrestler. The last two are drills I wish I did more of when I was younger.

The best part?

You can practice these anywhere — no partner or fancy equipment required.

Why Solo Drills Matter

When coaching adult jiujitsu folks who've never wrestled before, I consistently hear the same concern:

"I feel unathletic and uncoordinated in a wrestling stance."

This awkwardness is perfectly normal and disappears with practice and exploration. Solo drills provide that opportunity to develop comfort and confidence in your movements.

These drills aren't just for beginners, either. They're fantastic for conditioning and refining technique even for experienced wrestlers.

Let's dive into the five drills that will transform your wrestling fundamentals.

1. Stance and Motion

The foundation of good wrestling starts with a solid stance.

Here's how to build one (tutorial):

  • Begin by bending your knees and hinging at the hips
  • Find a back position that feels comfortable (whether slightly rounded or straight)
  • Keep your hands in front with what I call "T-Rex arms" – not too extended where you lose balance
  • Position your lead leg forward (experiment to find if you prefer right or left lead)

For the motion component, remember these key points:

  • Use short, choppy steps rather than big ones
  • Don't cross your feet (this destroys your balance if someone shoots)
  • Keep your base strong by maintaining those bent knees
  • Move in all directions while imagining an opponent in front of you

As you improve, add penetration steps, sprawls, and other techniques to simulate a real match aka shadow wrestle.

Quick tip: Try the Stance & Motion app for guided sessions when you want that extra push from a virtual coach.

2. Penetration Step and Pivot Drill (PSP)

The penetration step is fundamental to several takedowns, making this drill invaluable for beginners and veterans alike.

Here's the execution (tutorial):

  1. From your knees, place one leg in front and the other behind
  2. Lean and reach forward while bending your front knee
  3. Drop your front knee while maintaining good posture (hips in, head up)
  4. Bring your trail leg up and around
  5. Pivot by taking short, choppy steps to reset position
  6. Repeat on the opposite side

This drill doesn't just teach the mechanics of a penetration step — it builds balance and mobility. I still use this as part of my warm-up; if I feel tight during PSP, I know I need to warm-up a little longer before practice or a competition.

Note: I actually don't recommend using the penetration step for takedowns when you first start learning wrestling for jiujitsu. I recommend snatch singles, standing double legs, and the go behind. It's still a good drill if you want it as part of your game!

3. The Fake Drill

Faking is essential for setting up attacks.

This drill, which I learned in college from my Coach Joe Dubuque, helps develop convincing fakes that will get your opponent reacting.

The three key pieces of an effective fake are:

  1. Change your level by bending your knees
  2. Step toward your opponent's leg
  3. Reach with your hand(s) toward the leg

For this drill (tutorial):

  • Find a line or make an imaginary one in your head
  • Practice stepping over the line while changing levels and reaching
  • Work both sides without crossing your feet
  • Focus on explosiveness and "selling" each fake

Remember, if your fake doesn't look like a genuine threat, your opponent won't bite on it during competition.

4. Down Block Reshot Drill

The most efficient way to stop takedown attempts is with your head and hands — not by scrambling after someone's already on your legs.

This drill focuses on that basic defensive skill while using it to get to your offense.

The mechanics (tutorial):

  • When an opponent shoots on your right leg, use your right hand to down block
  • Move your right leg back
  • Bring your head down as an additional barrier
  • As they come back up, immediately hit your reshot to counter-attack
  • Do the same on the other side

I wish I'd focused more on this drill when I was younger instead of relying on my scrambling ability.

David Carr (one of the best in the business) is amazing at this drill and makes it look clean as can be in matches.

If you're a beginner, focus on the downblock portion. Once you're comfortable with it, add in a simple reshot like the snatch single.

5. Footwork Drill

This drill helps you visualize and move around an opponent's stance.

Grab two shoes, socks, or anything else and put them down. They represent your opponent's feet.

This setup allows you to (tutorial):

  • Practice the penetration step based on foot position
  • Work on outside steps and high crotches
  • Practice misdirections by faking to one "foot" and attacking the other
  • And much more

This visual aid helps you develop spatial awareness that directly transfers to live wrestling situations.

I got this drill from Footwork Trainer on Instagram. I highly recommend watching him do it and giving him a follow.

Closing Thoughts

Consistent practice of these five drills will dramatically improve your wrestling fundamentals. Don't feel self-conscious about practicing them — I've seen dedicated wrestlers doing stance and motion everywhere from gyms to weddings!

These drills connect directly to live wrestling success. Set aside just 15-20 minutes a few times per week, put on your favorite music, and watch your takedown game transform.

What solo drill are you going to try first? Let me know in the comments!

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