takedown
Difficulty 1/5
Partner Drill
Butterfly Hook Lift Tempo Changes Drill Drill
★☆☆☆☆
Duration: 5-8 minutes
Reps: 3 sets of 8 reps
This takedown drill builds tempo changes through repeated butterfly hook lift patterns. It is designed to reinforce control from Double Under and improve your ability to transition smoothly under pressure.
Purpose
Develop tempo changes and make the butterfly hook lift feel automatic so you can apply it live without losing posture or connection.
Step-by-Step Instructions
- 1 Start from Double Under with a focus on clean posture and tight frames.
- 2 Perform the butterfly hook lift with controlled speed while maintaining base and alignment.
- 3 Reset to the starting position and repeat on both sides to build symmetry.
- 4 Increase tempo for the final reps while keeping the same technical shape.
- 5 Finish with one minute of smooth, continuous reps to lock in timing.
Common Mistakes
- ✕ Rushing the movement before establishing a stable base
- ✕ Letting the elbows flare and losing frame integrity
- ✕ Moving only the legs without engaging the hips
- ✕ Holding the breath during transitions
- ✕ Skipping reps on the weaker side
Variations
- → Add resistance with a partner while performing the butterfly hook lift
- → Perform the butterfly hook lift with eyes closed for body awareness
- → Reduce space by starting closer to your partner or anchor
- → Chain the butterfly hook lift into a second technique on the last rep
Equipment & Muscle Focus
Equipment
timer
Muscle Groups
hip flexorsupper backhamstrings
Related Techniques
Related Drills
Track Your Drilling Sessions
Log every round of drilling and see which skills show up in sparring.
Download on the
App Store