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Dan Gable, former Olympic Champion and 15x NCAA National Championship Coach at the University of Iowa, shares bottom drills that can be performed with or without a partner. Learn to get out of the bottom position and start attacking!
From flat, the athlete builds back to a base over and over. Then, the athlete gets off of his/her back and up to a base. Third, the athletes do mountain climbers or real runners from the par terre or flat position. They immediately then perform several hip heists. Fourth, the athletes work with a partner performing leg riding defensive tactics.