Wrestling Takedowns: The Complete Guide to Dominating on the Mat

The wrestler who scores the first of the match's wrestling takedowns wins 85-90% of the time.

That's not opinion. That's data from the University of Wisconsin's wrestling research program. First takedown has a 79.9% individual correlation to match outcome. Combined with other scoring predictors, the model hits 93.2% accuracy. And with the NCAA's new 3-point takedown rule (effective 2023-24 season), that first shot is worth even more than it used to be.

Here's what kills me. Most wrestlers learn two or three takedowns and call it a day. They never develop real setups. They never learn to chain attacks together. They never build the defensive counters that turn an opponent's shot into their own scoring opportunity.

That's a massive gap. The Wisconsin data backs it up: 94% of wrestlers who averaged more takedowns than their opponents had winning seasons. Only 10% who didn't out-takedown opponents could say the same. Takedowns aren't just important. They're the single strongest predictor of who wins.

This guide covers 10 takedowns, chain wrestling systems, clinch attacks, takedown defense, drilling progressions, and the scoring differences between folkstyle, freestyle, and Greco-Roman. I pulled from the best minds in the sport. Jordan Burroughs. John Smith. Dennis Hall. Ben Askren. And our own FightScience instructors, Jon Trenge and Matt Lindland, who have been teaching these exact techniques on our platform for years.

You'll find video demonstrations from FightScience courses throughout. Every technique in here has been tested at the Olympic level, the NCAA level, and on the mats where it matters most.

Whether you're coaching your kid's youth team, getting back on the mat yourself, or just trying to understand why that single leg keeps getting stuffed, this is your playbook.

The Foundation: Level Change and Penetration Step Mechanics

Most failed wrestling takedowns die before the wrestler even touches his opponent.

The shot looks good in his head. But his hips stay high, his weight shifts forward over his toes, and the whole thing collapses before contact. I've watched it happen thousands of times.

The problem is almost always the level change.

World Champion Dennis Hall describes the level change as "a vertical movement at the hips." Not a bend at the waist. Not a duck of the head. A deliberate drop of the hips below your opponent's center of gravity, while keeping your spine straight and your chest forward.

Think of a fish-hook motion. Your hips drop down, then drive slightly forward and upward. Hamstrings and core stay engaged throughout. That forward-and-up vector is what generates power into the shot.

There are two types: the forward level change (attacking) and the backward level change (defensive, resetting distance). Both start at the hips.

Now the penetration step.

This is where the takedown actually begins. Here's the sequence:

1. Load your back foot. Shift your weight slightly rearward.
2. Drop your level. Knees bend, tailbone drops, spine stays flat.
3. Lead knee drops toward the mat.
4. Lead foot plants between your opponent's feet.
5. Back leg drives through to complete the penetration.
6. Head stays up. Chest stays forward.

Cary Kolat's two-step drill is the gold standard for teaching this. On command one, the wrestler executes the level change and knee drop. On command two, the drive-through. The coach corrects position between commands.

Four common errors that wreck the penetration step:

• Bending at the waist instead of the knees (biggest one)
• Overshooting the distance and landing past the opponent
• Head too low, staring at the mat
• No back-leg follow-through, leaving power on the table

Here's why this matters so much. Master the penetration step once, and you unlock three takedowns immediately: the double leg, the single leg, and the high crotch. Same entry. Different finishes.

If you want to see these mechanics drilled at full speed, Jon Trenge breaks it down step-by-step in his Wrestling Drills course, part of the FightScience Complete Wrestling Bundle.

Drill the penetration step 50 times before every practice. Your takedowns will thank you.

The Double Leg Takedown: Wrestling's Bread and Butter

If you only master one takedown in your life, make it the double leg.

It's universally the first takedown taught in every wrestling room on the planet. And for good reason. It's the highest-percentage finishing move at every level of the sport, across folkstyle, freestyle, and MMA.

Here's the full 7-step breakdown:

1. Stance. Feet shoulder-width, knees bent, weight on the balls of your feet.
2. Level change. Hips drop below opponent's hips. Spine straight. Not a waist bend.
3. Penetration step. Lead foot between opponent's feet, back knee nearly touches the mat.
4. Drive. Explode forward with your legs. This is where the power comes from.
5. Wrap both thighs. Arms lock around the back of both legs, squeeze them together.
6. Shoulder drive. Drive your shoulder into their hips while pulling their legs toward you.
7. Finish. Run them to the mat. Control top position.

Head position is critical. Your head goes to the SIDE of your opponent's body. Never in front. Putting your head in front of their chest is an open invitation for a guillotine choke. This applies in wrestling and doubles in importance for MMA.

Jordan Burroughs built an Olympic gold medal and four World Championships on his blast double. His version is violent and direct. Head drives into the chest, and the entire motion goes forward-and-upward, "like a plane taking off."

The forward-and-upward vector is what separates a good double leg from a great one. His setup relies on the sheer threat of his shot. Level fakes draw opponents upright, and Burroughs times their rise back into stance. Simple, but only because his mechanics are perfect.

Setups matter more than the shot itself. Coach Daryl Weber teaches a progression: learn open setups first (movement, fakes, level-change feints), then add collar tie entries. Too many wrestlers try to shoot the double leg from a dead standstill. That's how you get sprawled on.

Top 3 mistakes I see on the double leg:

1. Bending at the waist instead of changing level at the hips
2. Head down, staring at the mat through the entire shot
3. Shooting from too far away without any setup or reaction to exploit

Ben Askren calls the double leg "bread and butter" for MMA fighters who want reliable wrestling takedowns. He's right. It works in folkstyle, freestyle, and the cage.

If you want Jon Trenge's complete breakdown of the double leg with live drilling sequences, check out his Single and Double Leg course on FightScience.

The double leg teaches the mechanics, timing, and finishing instincts that transfer to everything else. Get this one right first.

The Single Leg Takedown: The Most Common Shot at Every State Tournament

FloWrestling analyst Nickolas Velliquette has watched over 20 state tournaments across the country. His conclusion? The head inside single leg is "by far the most common takedown" and "the most high percentage takedown there is."

Nearly every state champion hit at least one single leg in the state finals. Of all wrestling takedowns, this one shows up more than any other when it counts.

Head inside vs. head outside. Always go head inside unless you have a specific reason not to. Head inside prevents the guillotine choke, gives you body contact against their ribs, and opens up more finish options. Head outside is an advanced variation with its own uses, but head inside is the standard.

Step-by-step execution:

1. Create an angle. Move toward the side of your opponent's lead leg. Don't shoot straight in. The angle prevents them from centering their weight over the attacked leg.
2. Penetration step. Drive toward their lead leg, not their center.
3. Secure the leg. Inside hand grabs the shin or ankle. Outside hand grabs behind the knee.
4. Stand upright. Lift the leg to your hip level. This is non-negotiable.
5. Head inside. Press your head against their ribs. Not their chest. Not the air.

Three finishes from here:

• Run the pipe. Push the knee forward while driving through them.
• Trip the base leg. Step behind their standing leg and push.
• Spin out. Rotate behind them while controlling the leg.

For advanced wrestlers, study John Smith's low single leg. Smith compiled a 434-2-2 record and won two Olympic gold medals. His low single targets the ankle, not the knee. He said it "does not use power" but "relies on precision, timing, and speed."

His hips stayed so low to the mat that opponents couldn't sprawl on something that was already below them. The technique isolates the ankle and removes the opponent's hips from the equation entirely.

Coach Weber teaches a 4-step development progression: first learn the ideal finishing position, then the lasso finish, then execute the full shot, then the two-step drill with a partner.

The single leg is the best takedown for every wrestler at every level. But don't skip ahead. Learn your double leg first, because the penetration step mechanics are identical.

The High Crotch Takedown: The Bridge Between Single and Double Leg

Michael Kemerer from Iowa converted 79% of his high crotch shots at the 2019 NCAA Championships. That's an elite conversion rate against the best wrestlers in the country.

The high crotch sits right between the single leg and the double leg. You penetrate to one leg (like a single), but your head position and body angle let you convert to a double leg on the fly. It's the ultimate chain-wrestling entry point for wrestling takedowns.

Head placement is the key. Your head goes into your opponent's armpit, eyes looking over their far shoulder. This position prevents both the guillotine and the whizzer defense. The armpit placement blocks their overhook before it starts. Two birds, one shot.

Coach Weber's window high crotch is a modern variation that works beautifully from an inside tie and v-block position. Here's the 4-step execution:

1. Establish the inside tie. Get wrist control and block their bicep.
2. Create the "window" by clearing their arm to the outside.
3. Penetration step to the lead leg, driving your head into their armpit.
4. Secure the leg high on the thigh. Stand up with it.

Weber describes the high crotch as having "the effectiveness of getting to one leg and the ability to secure both legs." That's the magic. You're never stuck with just one option.

Chain potential is massive. A high crotch that gets defended converts to a double leg by simply grabbing the second leg. A failed high crotch where you're pushed off creates a perfect angle for an ankle pick. You're always one move away from scoring.

If you want to go deeper on the high crotch and its conversions, Jon Trenge covers these transitions in his Counter Leg Attacks course, part of the FightScience Complete Wrestling Bundle.

The double leg is your power move. The single leg is your precision move. The high crotch is your hybrid. Learn all three, and you'll have an answer for every defensive look you see.

Ankle Pick, Fireman's Carry, and Duck Under: Three Wrestling Takedowns That Don't Require Power

Your kid is technically sound. Works hard. Knows the fundamentals. But he keeps getting overpowered by bigger, stronger opponents.

Sound familiar? These three wrestling takedowns reward timing over strength. Every single time.

The Ankle Pick

Brandon Reed, a 3-time NAIA Champion, calls the ankle pick "one of the most simple and most effective takedowns" in the sport.

Here's why coaches love it. You don't need a full shot. No deep penetration step. No explosive level change. You need a collar tie and good timing.

From the collar tie, drive your opponent's head to the side opposite where it's pointing. Apply constant forward pressure. When your opponent takes a large forward step, that's your moment. Drop to your knee while snapping their head down. Reach for the lead ankle and lift it while maintaining head pressure. They have no base left.

The timing principle is everything: capitalize on the opponent's forward step as the optimal strike moment.

Low risk. High reward. Works at every level.

The Fireman's Carry

This one can end a match instantly.

The fireman's carry lands your opponent directly on their back. That's immediate near-fall or pin territory. From a collar tie position, wait for your opponent to extend their arms. Pull their arm across your body, drive your head underneath, and grab the inside of their far thigh. Rise and rotate to dump them on their side.

Tight arm control is non-negotiable throughout the entire technique. If the arm slips, you're giving up position. This works in folkstyle, freestyle, Greco-Roman (arm version), and MMA.

The Duck Under

Explicitly designed for smaller wrestlers against taller opponents.

From an inside tie, mash your opponent's elbow inward, then quickly drive it outward to create space. Duck your head under their arm. Keep your grip on the back of their neck the entire time. Step around to their back.

Once you're behind them, it's over. Body lock, double leg from behind, mat return. Multiple finishes, all dominant. The key is maintaining that neck grip throughout the duck. Lose the grip, lose the position.

If your wrestler is undersized, drill the ankle pick first. It requires zero power and teaches the timing principles that make the duck under and fireman's carry work.

Arm Drag Mastery: The Setup That Creates Easy Wrestling Takedowns

Coach Daryl Weber says the arm drag creates "a lot of easy takedowns falling in your lap."

He's not exaggerating. The arm drag is available any time your opponent extends an arm. It's low risk, it punishes lazy hand fighting, and it creates angles that make every other takedown easier. Even a failed arm drag returns you to neutral. You lose nothing by trying.

The 3-step system:

Step 1: Footwork. Outside step, pivot, hip punch. Your feet move first. Always. Step toe-to-toe with your outside foot and rotate your hip toward the opponent.

Step 2: Drag and control. Grab above the tricep with your near hand. Pull the arm down and away from their body. Simultaneously, catch their far hip as they stumble forward.

Step 3: One fluid motion. The footwork, hip punch, drag, and hip catch all happen together. Not sequentially. If you pause between steps, your opponent recovers.

Weber warns: "Once you go for the drag, the opponent knows it's coming." Speed is everything. Set it up with forward pressure from the opponent, then hit it when they push back.

What the arm drag creates:

• Back take (most common finish)
• Double leg from the angle
• Single leg from the angle
• Body lock from behind

Arm drag chains make it even more dangerous. Arm drag to single leg. Arm drag to body lock. Arm drag to back take to mat return. Failed arm drag to snap-down. Every option flows from the same initial motion. That's what makes it a system, not just a move. And because the initial grip is the same for every chain, your opponent can't read which attack is coming until you've already committed.

If you want Jon Trenge's complete arm drag system with partner drilling sequences, check out his Arm Drag Mastery course on FightScience.

The arm drag is the Swiss Army knife of wrestling setups. It works in folkstyle, freestyle, and grappling. Teach it early, drill it often.

Clinch Takedowns: Underhooks, Russian Ties, and Collar Tie Chains

The best wrestlers in the world don't shoot from open space and hope for the best. They control the clinch first, create reactions, then attack. These wrestling takedowns start from contact, not from distance.

The Underhook Battle

Inside position wins in wrestling. Period. When you have an underhook (arm under your opponent's armpit, hand on their back), you control their posture and limit their offense.

Double underhooks give you body lock opportunities. From there, you can lift, trip, or rotate your opponent to the mat. Single underhook creates the angle for a single leg, high crotch, or duck under.

The wrestler who wins the underhook battle wins the tie-up. Fight for it every time.

The Russian Tie (2-on-1)

Grip their wrist with one hand. Underhook their arm with the other, as close to the armpit as possible. Clamp your elbow tight to your ribcage. You now control one of their arms with both of yours.

The Russian tie creates setups for singles, ankle picks, arm drags, and throws. Aniuar Geduev popularized the Russian snap to ankle pick chain at the European Championships, combining the 2-on-1 pull with an immediate far-ankle grab as opponents staggered forward. Jordan Burroughs uses it regularly at the World level.

The chain is simple. Pull their arm down and across their body (the Russian snap). As they stagger, step in and reach for the far ankle. They have no base to defend.

Collar Tie Offense

The collar tie (hand on the back of the neck) is the most common position in wrestling. Most wrestlers use it defensively. That's a mistake.

From the collar tie, you can snap down to a front headlock (the Bo Nickal system), transition to a duck under, or time an ankle pick when they step forward. Brandon Reed's specialty is reading that forward step and capitalizing on the split second when the opponent's weight commits.

For MMA applications, Matt Lindland's The Law series on FightScience covers clinch takedowns specifically designed for cage work. Darryl Christian argues Greco-Roman clinch techniques may be safer in MMA since they don't require changing levels, which exposes the neck to guillotines and knees.

If you only wrestle from open space, you're leaving half the match on the table.

Chain Wrestling: How to Link Takedown Attempts Into Scoring Sequences

Most takedown attempts fail. Even at the highest level.

Elite wrestlers know this. They don't care. Because a failed first attack is just the setup for the second one. Ben Askren argues that chaining wrestling takedowns is what separates NCAA All-Americans from everyone else in MMA.

Chain wrestling is the ability to seamlessly transition between techniques. When it's done right, "several offensive and defensive movements blend into one extended, fluid motion." Your opponent isn't defending one attack. They're defending three. And nobody can defend three attacks in a row.

Five chains every wrestler should know:

Chain 1: Single leg (defended) to high crotch to double leg. You shoot the single. They whizzer. You convert to the high crotch by driving your head to the armpit. They post. You grab the second leg and finish the double.

Chain 2: Snap-down to front headlock to go-behind or ankle pick. Snap their head down from the collar tie. Secure the front headlock. Read their reaction. If they posture up, go behind. If they reach for your legs, hit the ankle pick.

Chain 3: Double leg (sprawled) to single leg to run the pipe. Your double leg gets sprawled on. Instead of backing out, switch your grip to one leg. Stand up with it. Run the pipe.

Chain 4: Arm drag to back take to body lock to mat return. Hit the arm drag. Get behind them. Lock your hands around their waist. Return them to the mat.

Chain 5: Russian tie to snap to ankle pick. Control the 2-on-1. Pull their arm across their body. As they stumble, pick the far ankle.

When should you start chaining? Not until you've mastered the individual moves. You can't chain a single leg into a high crotch if you can't hit either one by itself. Master the parts, then connect them. As the saying goes, "Be like a postage stamp. Stick to one thing until you get there."

Here's the data that proves chaining works. At the NCAA level, Evan Wick scored 50% of his takedowns off his opponent's attacks. Nick Lee scored 49% off counters. Half their offense came from reading and reacting, not initiating.

Chain wrestling is the difference between a wrestler who scores and a wrestler who tries.

Takedown Defense: Beyond the Sprawl

Every wrestling guide tells you to sprawl. And the sprawl is important. But what happens when it doesn't work?

The proper sprawl, first. Hips go DOWN, not back. Chest stays up. Both legs shoot behind you. Your hips land heavy on your opponent's upper back and head. The most common mistake? Sprawling backward instead of downward. When you sprawl back, you create space. When you sprawl down, you crush.

Now, beyond the sprawl.

The whizzer (overhook). When someone has your leg and the sprawl didn't clear them, the whizzer is your next line of defense. Hook your arm over their arm above the elbow and drive your hip into them. This blocks their drive and creates counter opportunities.

The front headlock counter. When your opponent shoots and you stuff it, wrap their head with your arm. Establish the chin strap grip. Now you're in the Bo Nickal position. From here, you can go behind, hit a cradle, or shuck them past you.

Underhook defense. Get your arm under their armpit before they can secure the leg. This blocks their forward drive and gives you inside position.

The shuck. Redirect their head and arm past your body. Simple, effective, and creates immediate scramble opportunities.

Hand fighting. This is pre-shot defense, the layer most wrestlers skip. Control ties, clear hands, deny inside position. If they can't set up the shot, they can't take the shot.

Counter-attacking is where defense turns into offense. Evan Wick scored 50% of his wrestling takedowns off his opponent's attacks. That's not luck. That's a system.

Three counter-attack sequences:

1. Sprawl to snap-down to front headlock to go-behind. Their shot fails. You snap their head down. Secure the front headlock. Circle behind them.
2. Sprawl to crossface to circle to back. Drive your forearm across their face as you sprawl. Use the pressure to rotate behind them.
3. Whizzer to inside trip. Overhook their arm, drive your hip in, then hook their inside leg with your foot. Trip them to the mat.

The sprawl stops the attack. The whizzer controls the scramble. The front headlock counter scores you points. Know all three.

Folkstyle vs. Freestyle vs. Greco-Roman: How Scoring Changes Your Takedown Strategy

A single takedown can be worth 2, 3, 4, or 5 points depending on which style you're competing in. That changes everything about how you train your wrestling takedowns.

Folkstyle (Collegiate/Scholastic)

Every takedown is worth 3 points under the new NCAA rule (2023-24 season onward). An escape is worth 1 point. A reversal is worth 2.

Here's the math that matters. You score a takedown (3 points). Your opponent escapes (1 point). Net gain: 2 points per cycle. A wrestler who can consistently take opponents down and force the escape-takedown cycle will dominate the scoreboard. Two cycles and you're up 4 points before the second period starts.

Hand-locking restrictions apply in folkstyle. The hand-touch takedown was eliminated under the new rules. You need to demonstrate control to get the points.

Freestyle

Scoring is tiered based on execution. A basic takedown is worth 2 points. A feet-to-back takedown scores 4. A high-amplitude throw scores 5.

There are no escape points in freestyle. Exposure scoring (briefly putting an opponent's back to the mat) adds another dimension. Passivity calls mean you can get put on the clock if you're not attacking, so stalling is not an option.

The incentive structure pushes you toward dramatic, decisive finishes. A blast double that puts someone on their back is worth twice what a controlled single leg is worth.

Greco-Roman

Same scoring tiers as freestyle, but ALL leg attacks below the waist are illegal. No single legs. No double legs. No ankle picks.

Everything happens from the upper body. Clinch work, body locks, arm throws, suplexes. This is the most physically demanding style and the one that transfers best to self-defense and MMA clinch situations.

Training implications: If you compete folkstyle, master control finishes. If you compete freestyle, practice feet-to-back finishes that score 4-5 points. If you train Greco, your clinch work will transfer to every other style you touch.

12 Common Takedown Mistakes and How to Fix Them

You can see your wrestler failing. You know something is wrong. But you can't pinpoint exactly what.

Film your wrestler's matches and run through this list.

Stance and Level Change Errors

1. Standing too tall. Fix: knees bent, hips loaded, weight on the balls of the feet at all times.

2. Bending at the waist instead of the knees. The single most common takedown error in wrestling. Your head drops, your hips stay high, and you lose all power. Fix: sit down into the level change like you're sitting in a chair.

3. Both knees hitting the mat. Too much weight committed forward, no drive left. Fix: only the lead knee drops. Back leg stays loaded.

Shot Execution Errors

4. Shooting from too far away. Fix: use setups to close distance before the shot. Fakes, hand fighting, collar tie snaps.

5. Overshooting the penetration step. Lead foot lands past your opponent, hips behind your attack. Fix: lead foot plants between their feet, not past them.

6. Head too low. You can't see what your opponent is doing. Fix: chest forward, eyes up, head to the side of their body.

7. Telegraphing the shot. Your opponent reads your level change because you pause before it. Fix: setups create reactions. Attack off the reaction, not from a standstill.

Finishing Errors

8. No follow-up after snap-down. You snap your opponent's head down and stand there. Fix: snap-down is a setup, not a finish. Immediately transition to front headlock, go-behind, or ankle pick.

9. One-and-done mentality. You shoot once, it gets defended, and you give up. Fix: chain wrestling. Every failed attack is the start of the next one.

Strategic Errors

10. Muscling takedowns instead of using technique. Strength fades. Technique doesn't. Fix: drill at 50% speed until the mechanics are automatic.

11. Learning too many techniques too early. A wrestler who knows 10 bad wrestling takedowns will lose to a wrestler who knows 2 great ones. Fix: master the double leg and single leg before adding anything else.

12. Ignoring conditioning. Your technique falls apart when you're tired. Fix: drill takedowns under fatigue. Sprints, then shots. Burpees, then penetration steps.

Film your wrestler's matches and check this list. The fix is usually in the first three.

Takedown Drilling Progressions: From First Practice to Live Wrestling

Structure beats talent. Every time.

Jordan Burroughs says takedowns "depend on timing and anticipation." Both are built through progressive drilling, not random live wrestling. The team that drills with a clear progression will beat the team that just rolls live for an hour.

Here's the 5-stage system.

Stage 1: Stance and Motion Drill

Wrestlers get in proper stance. Coach calls directions: forward, backward, left, right. On "shot," they execute their preferred takedown into the air and return to stance. On "sprawl," they sprawl and recover.

Run 1-2 minute sets. This builds the movement patterns before adding a live body.

Stage 2: Penetration Step Isolation

No partner needed. Wrestlers line up on one side of the mat and execute penetration steps across the entire room. Knee bend, knee drop, foot plant, drive-through. Over and over.

This is where the foundation gets built. Don't rush past it.

Stage 3: Two-Step Partner Drill (Kolat Method)

Partner stands still in wrestling stance. On command one, the wrestler shoots into their takedown position and holds. Coach checks position, makes corrections. On command two, the wrestler completes the finish.

This separates the entry from the finish so both can be perfected.

Stage 4: Partner Resistance Drills

Same drill, but now the partner resists. Start at 25% resistance. Then 50%. Then 75%. The wrestler learns to adjust technique under increasing pressure without jumping straight into live.

Stage 5: Live Chain Wrestling

30-second rounds. Minimum two wrestling takedowns per round. This forces chain wrestling under pressure. No more one-and-done.

Coach Weber's broader philosophy: start with open setups first (movement, fakes, distance management). Then add loose control ties (collar tie, wrist control). Then add full tie-up wrestling. Each layer builds on the one before.

If you want a complete drilling system with video demonstrations at every stage, Jon Trenge's Wrestling Drills course inside the FightScience Complete Wrestling Bundle ($299) gives you exactly that. Every drill, every correction, every progression.

The team that drills with more structure will beat the team with more talent. Every season.

If you want a complete system for drilling, executing, and chaining every takedown in this guide, the FightScience Complete Wrestling Bundle ($299) has you covered. Jon Trenge's courses on Single and Double Leg, Arm Drag Mastery, Counter Leg Attacks, Wrestling Drills, Clinch Domination, and Foot Sweeps and Throws give you the full video library. Plus Matt Lindland's The Law series for MMA clinch applications. Real instruction from real competitors who've done it at the highest level.

Train smart. Drill with structure. Score first.