Sprawl Burpee for BJJ
The sprawl burpee combines a traditional burpee with the sprawl mechanics used in takedown defense. This BJJ-specific conditioning exercise trains the explosive hip drive of sprawling while building cardiovascular endurance. It develops the ability to defend takedowns repeatedly without gassing out.
✓ Step-by-Step Instructions
- 1 Stand with feet shoulder-width apart.
- 2 Drop your hands to the floor and kick your legs back into a sprawl position with hips driving into the ground.
- 3 Push your hips hard into the floor like defending a double-leg takedown.
- 4 Snap your feet back underneath you.
- 5 Explode upward into a jump.
- 6 Land softly and immediately begin the next rep.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Conditions the sprawl pattern under fatigue so it becomes automatic during competition. Builds the cardio base needed to defend repeated takedown attempts in the later rounds of a match.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Not driving hips to the floor during the sprawl
- ⚠ Landing with stiff legs on the jump
- ⚠ Rushing form to go faster
- ⚠ Not getting full hip extension on the jump
🔄 Variations
- → Sprawl only
- → Sprawl burpee with push-up
- → Lateral sprawl burpee
- → Weighted vest sprawl burpee
Track Your Sprawl Burpee Progress
Log your conditioning sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
Related Exercises
More Conditioning
View all →Mountain Climber
Mountain climbers are a dynamic core and conditioning exercise performed from a plank position. The ...
Technical Stand-Up Drill
The technical stand-up drill conditions the fundamental BJJ movement of standing up from the ground ...
Jump Rope
Jump rope develops footwork, coordination, and cardiovascular conditioning in a compact, portable fo...
Inchworm
The inchworm is a full-body movement that combines a hamstring stretch with shoulder stabilization i...
Frequently Asked Questions
How does the Sprawl Burpee help my BJJ game? ▼
Conditions the sprawl pattern under fatigue so it becomes automatic during competition. Builds the cardio base needed to defend repeated takedown attempts in the later rounds of a match.
What equipment do I need for the Sprawl Burpee? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Sprawl Burpee? ▼
The Sprawl Burpee is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.