Youth Wrestling: Takedown Fundamentals
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Wrestling Takedown·Championship Productions
Four-time All American Eric Akin was a top level athlete at Iowa State University. Now as a youth coach he has developed…
Wrestling Takedown
Familyレスリングテイクダウン(Resuringu Teikudaun)
Translation: Wrestling takedown
Overview
The Wrestling Takedown family covers takedown techniques originating from competitive wrestling — freestyle, Greco-Roman, and folkstyle — the most battle-tested and highest-percentage takedown system in combat sports. [1] These include the single-leg takedown (attacking one leg with head position inside or outside), double-leg takedown (driving through both legs), high crotch (attacking the inner thigh crease), fireman's carry (ducking under and loading the opponent), ankle pick, and duck-under — each with multiple entries and finishes refined through over a century of Olympic and collegiate competition. [1],[2] Wrestling takedowns are defined by the penetration step (an explosive forward lunge that closes distance) and the level change (dropping the hips below the opponent's hips) — two movements that make wrestling takedowns the most efficient standing-to-ground transitions in martial arts. [2],[3] Every elite MMA wrestler (Khabib, GSP, Cormier, Cejudo) relies on this family as their primary method of controlling where fights take place. [3]
Wrestling TakedownFolkstyle TakedownWrestlingFreestyle Takedown
History & Origin
Wrestling takedowns have been refined through over a century of Olympic freestyle wrestling (since 1904), American folkstyle (NCAA since 1928), and their integration into sambo and MMA. [1] The penetration step was systematised in American wrestling programs. [1],[2] The adoption of wrestling takedowns into MMA in the 1990s-2000s established the takedown as the most important skill for fight control. [2],[3]
Effectiveness
Lineage
Competition Record
Images
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Biomechanical Mechanism
Primary Action — Closing distance through a level change and penetration step, securing the opponent's legs or hips, and driving them to the mat while maintaining a dominant top position
Joints Involved — Knees (the penetration step — an explosive forward knee drive — is the foundation), hips (level change drops the hips below the opponent's centre of gravity), shoulders (head position determines takedown direction and prevents guillotines), arms (securing legs for single/double leg, body for body lock)
Force Vector — Forward-diagonal-downward — the wrestler drives through the opponent at an angle, their momentum combined with the grip on the legs takes the opponent to the mat
Takedown Mechanic — All wrestling takedowns follow the setup-shot-finish sequence: (1) create a reaction through fakes/hand fighting, (2) level change and penetration step to close distance, (3) finish by driving, lifting, tripping, or running the pipe depending on the opponent's defensive reaction
Position & Entry
Double leg takedown — From the tie-up, level change by dropping the hips, penetration step forward driving the lead knee to the mat between the opponent's feet, wrap both arms around both thighs, drive forward with the head on the inside driving the opponent backward to the mat [1]
Single leg (high crotch entry) — From collar tie, snap the opponent's head down, change levels, penetrate to the near leg, secure it with head on the inside, and finish with a run-the-pipe, trip, or lift
Ankle pick — From collar tie, push the opponent's head backward making them step, simultaneously reach down and pick the retreating ankle while driving their upper body backward
Duck under — From the tie-up, swim under the opponent's arm while level changing, come out behind them for a back take or body lock takedown [2]
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
5
High5/10
Takedowns carry impact risk on landing; failed shots expose the neck to guillotines and front headlocks; knee injuries from shooting on hard surfaces are common in training
Skill level needed to execute this technique reliably
Beginner
Whether this technique is allowed under major competition rule sets
— IJF — Legal takedown technique
IJF Sport and Organisation Rules 2025, Article 27PDF— 2 points
IBJJF Rules Book v6.0, June 2024PDF— UWW — Legal in freestyle, may be restricted in Greco-Roma...
UWW International Wrestling Rules, January 2026PDF— Unified MMA — Legal takedown technique
Unified Rules of MMA, August 2025PDF— ADCC — Legal, scored 2-4 points in second half of match
ADCC Rules Update, April 2025PDF— FIAS Sport Sambo — Legal — all takedowns permitted
FIAS International Sambo Competition RulesPDF— FIAS Combat Sambo — Legal
FIAS Combat Sambo RulesPDF— 2 points
NCAA Wrestling Rules 2025-26PDFTraining Notes
✓The penetration step must be drilled thousands of times until explosive and automatic (Dan Gable's training philosophy) [1]
✓Chain wrestling — elite wrestlers link attempts: double leg fails → switch to single → switch to high crotch; never rely on a single attempt
✓Setups are more important than the shot — fakes, hand fighting, arm drags, and snap-downs create the openings; naked shots are easily defended
✓Head position is critical — head inside prevents the guillotine; head outside enables different finishes but exposes the neck
✓Train live wrestling rounds (6-minute periods) for competition-specific cardio and timing [2]
✓Shot speed comes from hip explosion, not running — develop explosive hips through box jumps, power cleans, and hip-specific drilling
✓In MMA, disguise the level change with strikes — the jab-to-double-leg is the most common MMA takedown entry
Common Mistakes
!Shooting without a setup — telegraphed takedowns are easily sprawled
!Head down on the shot — dropping the forehead exposes the neck to guillotines; keep head up, eyes forward
!Reaching with arms only — the whole body (level change, penetration, hip drive) must commit
!Over-committing to a failed shot — continuing to drive into a sprawl wastes energy; learn to abort and reset
!Shooting from too far away — the penetration step should cover the distance in one movement
!Neglecting the finish — many fighters get good entries but can't complete; finishing mechanics must be drilled equally
Related Techniques
Counter Techniques
Setup Chain
1Create Reaction — fakes, hand fighting, strikes (MMA)
2Level Change — drop hips below opponent's
3Penetration Step — explosive forward drive
4Secure Contact — chest-to-opponent with head position
5Finish — drive through, trip, lift, or run the pipe
6Establish Top — advance to side control or maintain top
Sources & References
Primary Source
Takedown (Ben Askren, 2019)
1BookWrestling Physical Conditioning Encyclopedia (Jesse, 1974)
Description sources — [1] Wrestling Physical Conditioning Encyclopedia (Jesse, 1974) [2] Takedown (Askren, 2019) [3] UFC fight analysis
2BookCoaching Wrestling Successfully (Gable, 1999)
3BookTakedown (Askren, 2019)
4CitationWrestling Physical Conditioning Encyclopedia (Jesse, 1974)
Description sources — [1] Wrestling Physical Conditioning Encyclopedia (Jesse, 1974) [2] Takedown (Askren, 2019) [3] UFC fight analysis
5CitationCoaching Wrestling Successfully (Gable, 1999)
6CitationTakedown (Askren, 2019)
Community
Athletics
Requires
explosive hips (penetration step), strong neck (head position), leg strength (level change and driving)
Favours
low centre of gravity, explosive speed, strong posterior chain
Key muscles
quadriceps (level change), glutes (hip explosion), hamstrings (finishing), core (posture), neck (head position)
Sub-techniques
Frequently Asked Questions
Where should I lock my hands when finishing a double leg takedown?
Lock around the opponent's knees rather than higher up on the body. Championship Productions emphasizes treating your arms like a rope to tie them up at the knees, which prevents them from walking away and gives you better control to finish the takedown.
How should I position my opponent's body when completing a takedown?
Control their hips by corkscrewing them down onto their hip rather than leaving them belly-down. The instructor describes this as putting them 'on their hip like a mermaid,' which gets them into a position where you can quickly take top control.
What's the key to finishing a takedown even if you end up in it accidentally?
Practice the fundamental mechanics so you can complete the move from any position. This ensures you won't get stuck in a bad position if you accidentally find yourself in a takedown setup during training.
How does the Wrestling Takedown work?
The Wrestling Takedown family covers takedown techniques originating from competitive wrestling — freestyle, Greco-Roman, and folkstyle — the most battle-tested and highest-percentage takedown system in combat sports. These include the single-leg takedown (attacking one leg with head position inside or outside), double-leg takedown (driving through both legs), high crotch (attacking the inner thigh crease), fireman's carry (ducking under and loading the opponent), ankle pick, and duck-under — each with multiple entries and finishes refined through over a century of Olympic and collegiate competition.
Where does the Wrestling Takedown come from?
Wrestling takedowns have been refined through over a century of Olympic freestyle wrestling (since 1904), American folkstyle (NCAA since 1928), and their integration into sambo and MMA. The penetration step was systematised in American wrestling programs.
Is the Wrestling Takedown legal in competition?
IJF: legal — Legal takedown technique; IBJJF: legal — Legal at all belt levels, scored as takedown (2 points); UWW: legal — Legal in freestyle, may be restricted in Greco-Roman depending on technique; Unified MMA: legal — Legal takedown technique; ADCC: legal — Legal, scored 2-4 points in second half of match; FIAS Sport Sambo: legal — Legal — all takedowns permitted; FIAS Combat Sambo: legal — Legal; NCAA Folkstyle: legal — Legal, scored as takedown (2 points)
How dangerous is the Wrestling Takedown?
Danger rating 5/10. Moderate — takedowns carry impact risk on landing; failed shots expose the neck to guillotines and front headlocks; knee injuries from shooting on hard surfaces are common in training
How do I set up the Wrestling Takedown?
The standard setup chain: Create Reaction → Level Change → Penetration Step → Secure Contact → Finish → Establish Top.
How do I defend against the Wrestling Takedown?
Standard counters include: Sprawl — driving hips back to push the attacker's head down / Whizzer — overhook with hip pressure against single leg / Crossface — forearm across the face to redirect / Underhook — securing underhook to prevent leg access.
What are the variants of the Wrestling Takedown?
Common variants: Double leg (attacking both legs simultaneously; the most common wrest…); Single leg (attacking one leg; versatile with many finishes (run the …); High crotch (hybrid single-double; attacking the inner thigh crease); Ankle pick (reaching for the ankle while controlling the head; a prec…); Fireman's carry (ducking under and loading the opponent across the shoulders); Duck under (swimming under the arm to get behind the opponent [2]); Snap-down to front headlock (pulling the head down to establish front headlock control); Low single (shooting from distance to grab one ankle; a surprise attack).
How effective is the Wrestling Takedown in competition?
The double leg is the most commonly scored takedown in NCAA wrestling. In MMA, takedown accuracy is one of the most tracked metrics.
What are common mistakes when doing the Wrestling Takedown?
Top errors to watch for: Shooting without a setup — telegraphed takedowns are easily sprawled / Head down on the shot — dropping the forehead exposes the neck to guillotines; keep head up, eyes forward / Reaching with arms only — the whole body (level change, penetration, hip drive) must commit / Over-committing to a failed shot — continuing to drive into a sprawl wastes energy; learn to abort and reset.
What are other names for the Wrestling Takedown?
The Wrestling Takedown is also known as Resuringu Teikudaun, Wrestling Takedown, Folkstyle Takedown, Freestyle Takedown.