Combat Sports
Mount Control Drill
The mount control drill practices staying balanced while straddling a cooperative partner who makes small, predictable shifts. It develops positional control and trunk stability without strikes or submissions.
- Beginner
- Low injury risk
- Rest 30 sec
How to do it
- Kneel astride your face-up partner with one knee on the mat beside each hip.
- Lower your hips lightly over their pelvis.
- Place your palms on the mat beside their shoulders.
- Lean your torso forward into a low mount.
- Maintain the position for the timed interval as your partner makes gentle, agreed-upon hip lifts or side shifts.
- Reposition your hands or knees as needed to keep your weight centered over their hips.
- Move one leg back over your partner’s legs to finish kneeling beside them.
Form cues
- Keep your elbows softly bent
- Breathe steadily
- Make small, smooth adjustments
Common mistakes
- Gripping tightly with your kneesEase the squeeze so you can reposition instead of moving as one rigid unit.
- Leaning too far to one sideShift your torso back between your knees rather than reaching farther sideways.
- Turning the drill into a contestReset when control is lost rather than forcing the position against increasing resistance.
Safety
Unexpected partner movements can strain a planted wrist or twist a trapped knee or ankle. Excessive body pressure can make breathing difficult for the person underneath.
- Use a clean, unobstructed mat with enough space to dismount on either side.
- Agree on low resistance, predictable movements, the interval length, and a stop signal before starting.
- Keep pressure off your partner’s face, throat, and joints; do not add strikes, submissions, or crushing pressure.
- Release pressure immediately at any tap, pain, breathing difficulty, or stop signal.
If either partner has knee, hip, wrist, rib, or back pain, get advice from a physiotherapist or doctor before practicing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- 30 sec
Switch roles between rounds so each partner practices the top position.