Combat Sports
Uchi-Mata Entry Drill
The Uchi-Mata Entry Drill practices the turn-in for an inner-thigh throw without completing it. It trains balance, coordinated pulling, and single-leg control while your partner keeps both feet grounded.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Face your partner with your right hand on their left lapel and your left hand holding their right sleeve.
- Draw your partner forward toward their toes through your grips.
- Step your right foot between your partner's feet.
- Turn left on your right forefoot until your back faces your partner.
- Place your left foot beneath your hips, pointing in the same direction as your partner's feet.
- Lift your right leg backward between their thighs to light inner-thigh contact, keeping both of their feet grounded.
- Lower your right foot to the mat.
- Unwind to face your partner in the starting stance.
Form cues
- Keep your chest tall.
- Track your support knee over your toes.
- Move your hands with your body.
Common mistakes
- Turning too far awayShorten the gap during your entry so you do not need to reach backward with your attacking leg.
- Kicking the attacking legUse a slow, controlled lift rather than swinging into your partner.
- Twisting over a planted footLet your foot pivot with your hips instead of rotating through a fixed knee.
Safety
A rushed turn can strain the supporting knee, while forceful leg contact can hurt your partner. Excessive pulling or lifting can turn the entry into an unintended throw.
- Use a clear training mat with a cooperative partner offering no resistance.
- Agree on the entry endpoint and a stop signal before starting.
- Keep leg contact on the inner thigh, away from the knee and groin.
- Practice slowly until you can return to the start without hopping or losing balance.
Choose a footwork-only version or seek advice from a physiotherapist first if knee, hip, or balance problems make turning on one leg uncomfortable or unstable.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
The steps describe a right-sided entry; reverse left and right for the other side, prioritizing consistent positioning over speed.