CSW Foundations

Stand Up Warm Ups

Wall To Wall Run
Simple Run
Back & Forth Across The Gym
Run In Circles If Space Is Limited
Side To Side Shuffle
Elbows In
Feet Do Not Cross
Carioca
Step Behind, Step In Front, Alternating
Open The Hips
Forward Roll
Start Standing
Tuck Your Head & Roll Forward
Repeat On Opposite Side
Backward Roll
Start Standing
Roll Backward To Standing - Alternating Sides
Don't Fall Flat
Cartwheel
Same Side Hand & Foot
Maintain A Straight Line
Alternate Leads
Level Change Walk
Wrestling Stance
Stay Low, Legs Bent
Hands In Front
Double Leg Shot
Can Be Done With or Without Front Knee Touching The Ground
Deep Step, Rear Leg Pushes Up
Flair Step, Turn The Corner
Shot Walk
Start Kneeling, Lead Leg Forward
 Push Forward, Touch Your Knee To The Ground
Bring Your Rear Leg Forward & Repeat
Sprawl
Hands Down, Kick Both Legs Back
Touch One Hip To The Ground
Spring Up To Your Feet

Ground Warm Ups

Shrimp
Hips Up - On Your Toes
Hips & Shoulders Same Level
Push Off With Your Hands
Butt Scoot
Same Hand - Same Hip
Bottom Leg Floating
Top Hand Pushes Out
Bear Crawl
Hands & Feet On The Floor
Don't Let Your Knees Touch The Floor
Stretch Your Hamstrings & Calves
Crab Walk
Hands & Feet On The Floor - Face Up
Butt Off The Floor
Walk Forward With Your Hands & Feet
Army Crawl
Lay Face Down - Arms Front
Crawl Forward - Knee To Elbow
Stay As Flat As Possible
Back Bridge
Lay Flat On Your Back
Heels Close To Your Butt
Lift Your Hips As High As Possible
Hip Ups
Hands At Your Sides On The Floor
Feet Together
Lift Your Hips & Extend Your Feet To The Ceiling
Hip Up To Triangle
Hip Up
 Ankle Behind Opposite Knee
Simulate The Triangle Submission
Sit Out
Start Kneeling - Turtle Position
Bring Up Outside Leg
Lift Elbow & Kick Opposite Leg Through
Rotate Back To Turtle Position
Granby To Guard
Start Kneeling - Turtle Position
Tuck One Arm Under
Roll Over Your Shoulder To Guard Position
Leg Circles
Lay On Your Back - Feet Up
Rotate Clockwise / Counter Clockwise
Reverse Direction

Stand Up Positions
50/50
One Arm Over, One Arm Under
Under Hook - Lead Leg - Same Side
Hip In
Double Under Hooks
Both Hands Under
Lead Leg In
Keep Arms High & Tight
Double Over Hooks
Lock Hands In Front
Hips Out
Use Your Head As A Brace
Plum
Hands High On The Head
Elbows In
Head Off Center
Bicep Collar Tie
Control The Head
Control The Bicep
Keep Elbows In
Double Bicep Tie
 Both Arms In
Forearms Control The Biceps
Hips Forward
T Formation With Seatbelt
Under Hook - Hand On Hip
Stand 90 Degrees To Your Partner
Elbow In - Pulling
T Formation With Over Hook (Whizzer)
Stand 90 Degrees To Your Partner
Over Hook Near Arm
Keep Forearm High & Tight
Back Control
Leg In The Middle
Arms Around Waist - Tight
Head Against The Back
Front Head Lock
Partner Bent Over - Facing You
Shoulder Over The Back Of His Neck
Over Hook Far Arm - Lock Hands In The Middle
Double Leg Position
Foot Or Knee As Deep As Possible
Hips Under
Head Up
Single Leg Position
Step Outside Of Partner's Lead Leg
Cross Your Arms Around Lead Leg
Pull - Step Back - Pinch Your Legs

Ground Positions - Top

In The Guard
Head Down - Controlling The Biceps
Posture Up - Controlling The Hips
Half Guard
Outside - Arm Under The Head
Inside - Arm Under The Arm
Maximum Weight On Partner
Side Control / Cross Body
Under The Head
 Under The Far Arm
Hips On The Mat
Kesa Gatame
Arm Around The Neck - Grab Your Knee
Control The Arm
Keep Your Head Down
Kuzure Kesa Gatame
Under Hook The Far Arm
Wide Base
Head Down
North / South
Both Arms Over
Over Under
Head Down
Lower Body Hip Control
Face Partner's Legs
Drive Hips Into The Mat
Head Down
Mount
Both Legs Over
Feet Hooked In
Drive Hips Down
Knee On Belly
Drive Your Knee Into The Belly On A Slight Angle
Keep Your Rear Leg Wide
Control The Shoulder & Hip
Having The Back With Hooks
Do Not Cross Your Feet
Hands Under Over
Pull & Pinch
Top Turtle Positions
Hip To Hip
Control The Far Hip or Lace The Leg
Keep Your Rear Leg Wide
Front Head & Arm
Under The Head - Over The Arm
Pinch Elbows Together
Downward Pressure
 Front Double Over Hooks
Both Hands Over
Pinch Elbows
Downward Pressure
Frog Ride
Pinch Legs Together
Hands On The Back
Try To Make Your Partner Move

Ground Positions - Bottom

Guard
Keep Partner Close
Cross Your Feet
Control The Head & Arm
Butterfly Guard
Feet Inside Thighs
Keep Partner's Body Close
Double Under / Over Under
Half Guard
Lock Your Legs Together
Under or Over Hook
Never Be Flat On Your Back
Side Control / Cross Body
Hand On Trap / Push On Neck
Elbow Blocking Hip
Keep Your Head Off The Floor
Mount
Over Under / Double Under
Feet Inside
Pull Your Partner Close
Turtle / Quarter Position
Elbows In
Protect Your Neck
Wide Base

Stand Up Drills
Pummeling - 50/50
Over Under
Under Hook & Lead Leg - Same Side
 Pummel To Other Side & Repeat
Pummel To Arm Drag
Arm Under Far Shoulder
Pull Down - Step In
Take The Back
Pummel To Duck Under
Lift Elbow High
Duck Under Armpit - Head Against Shoulder
Take The Back
Pummel To Shot Put
Step Outside
Push & Kick Out
Take The Back
Wrist Control Drill
Let Your Partner Grab Your Wrists
Rotate Your Wrist From Inside To Outside
Grab Your Partner's Wrists
Neck Pummeling
Your Partner Has You In The Plum Position
Snake Arms Inside - One At A Time
You Have Your Partner In The Plum Position
Wall Tackle Drill
Your Partner Has Legs Wide - Elbows High
Step In With Lead Leg - Grab The Waist
Bring Your Rear Leg Forward
Single Leg Grab
Lead Leg Steps Outside
Head Inside - Snag The Lead Leg
Step Back - Pull The Leg Between Your Legs - Pinch
Breaking The Grip From The Back
Attack The Top Hand
Push Over Your Hip
Press Back While Maintaining A Good Base
Fighting The Hands From The Back
Elbows Tight - Hands In
Prevent Various Hand Positions From Your Partner
Adjust Your Body Accordingly
 Bicep Collar Template
Plum To Bicep Collar
Bicep Collar To Double Bicep
Double Bicep To Bicep Collar
Bicep Collar To Plum

Ground Drills
Star Drill 1
Side Control
Kuzure Kesa
North / South
Kuzure Kesa - Opposite Side
Side Control - Opposite Side
Star Drill 2 (Turtle)
North / South
Turtle Ride 1
Turtle Ride 2
Frog Ride
Turtle Ride 2 - Opposite Side
Turtle Ride 1 - Opposite Side
Star Drill 3 (Lower Body Mount)
Lower Body Control
Mount or Helicopter Mount
Lower Body Control - Opposite Side
Arm Bar Drill From The Guard
Control The Wrist - Under Hook The Leg
Spin To Straight Arm Bar
Repeat On Both Sides
Regaining The Guard
Partner Starts To Pass Your Guard
Shrimp
Re-Establish The Guard
Y Escape Drill
Make A "Y" With Your Hand - Place In Your Partner's Armpit
Bridge On A 45 Degree Angle
Keep Your Arm Locked Straight
Sprawl Drill - Left, Right, Center
Start From Turtle / Quarter Position
Drop Your Hips Left, Right, Center
 Return To Turtle / Quarter Position
Basic Guard Pass
Knee In The Middle
Push Far Leg Down
Slide Your Knee Through
Mount - Arm Bar
Partner Has Both Arms Straight - Pressed Against Your Chest
Post On Your Partner's Chest - One Arm In - One Arm Out
Spin To Arm Bar Position
Chest Rotations Around The Turtle position
Partner Is In Turtle / Quarter Position
Hands Behind Your Back - Chest On Partner's Back
Rotate Around Your Partner - Both Directions
Inserting The Hooks On Turtle Position
From Turtle Ride - Reach Out & Pull The Lat
Insert Far Hook
Repeat Step One On The Opposite Site - Insert Near Hook
Defending Chokes & Hooks - Seated
Seated Position - Partner On Your Back
Partner Tries to Insert Chokes & Hooks
Defend
Maintaining Turtle
Feet In - Knees Wide - Good Base
Partner Tries To Pull Or Push You Out Of Turtle
Maintain Your Position

Extras
Grips
Gable Grip
Wedge Grip
Deep Choke Grip
Short Choke Grip
Figure 4 Grip
Chokes & Cranks
Choke = Cutting Off The Air Supply
Crank = Pain Compliance
Bent Arm Lock & Straight Arm Lock
Bent = The Joint Is Bent
 Straight = The Joint Is Straight

Green Screen Shots For Intros

Standup Warm Ups
Ground Warm Ups
Standup Positions
Ground Positions Top
Ground Positions Bottom
Standup Drills
Ground Drills
Misc