Combat Sports
Side-Control Drill
The side-control drill practices holding a top position across a cooperative partner’s torso as they make small hip movements. It develops balance, trunk control, and positional awareness for grappling.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Kneel beside your partner as they lie on their back.
- Position one knee near their shoulder and the other near their hip.
- Place your hands on the mat beyond the far side of their torso.
- Lower your chest lightly across their upper torso, with your body perpendicular to theirs.
- Follow their small hip lifts or sideways hip slides by repositioning your knees throughout the timed interval.
- Lift your chest away from your partner at the end of the interval.
- Sit back onto your knees before switching sides.
Form cues
- Keep your hips low.
- Breathe steadily.
- Move with them, not against them.
Common mistakes
- Narrow, unstable baseWiden your knee spacing enough to resist tipping without stiffening your body.
- Pulling on the headKeep your arms clear of your partner’s neck rather than using their head to anchor yourself.
- Locking your elbowsKeep your elbows slightly bent so your arms can absorb small shifts in weight.
Safety
Excessive chest pressure can restrict your partner’s breathing or strain their ribs. Sudden turns can twist a trapped shoulder or neck, especially when the drill becomes competitive.
- Agree on small movements, minimal resistance, and a verbal or tapping stop signal before starting.
- Release all pressure immediately on the stop signal or any sign of breathing difficulty.
- Keep your partner’s head and arms comfortably positioned and free to move.
- Use a clear, padded mat; keep submissions and live escape attempts out of this drill.
If either partner has neck, shoulder, or rib pain, use a no-pressure positional walkthrough or seek advice from a physiotherapist before practicing contact holds.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- 45 sec
Practice each side in the top position, alternating roles between intervals.