Why the Double Leg Takedown Matters

Ask any wrestling coach to name the single most important offensive move in the sport, and the double leg takedown will almost always be the answer. It appears at every level of competition — from youth tournaments to Olympic finals — because it's both highly effective and foundational to a complete wrestling game. Getting this move right can define your entire offensive arsenal.

Breaking Down the Technique

The double leg takedown involves shooting in low, penetrating through your opponent's stance, driving through both of their legs, and controlling the finish to bring them to the mat. Here's a step-by-step breakdown:

  1. Set up from the tie: Use a collar tie or wrist control to distract your opponent and create a reaction. A good shot starts with a good set-up — never just dive in cold.
  2. Level change: Drop your level by bending your knees, not your waist. Your back should stay relatively straight. This is where most beginners go wrong.
  3. Penetration step: Drive your lead foot forward and between your opponent's feet, pointing your knee at the mat. Your weight should shift explosively forward.
  4. Arm position: Wrap both arms around the back of your opponent's thighs — not the knees. Clasping at the knees puts strain on your wrists and gives your opponent time to sprawl.
  5. Drive and finish: Drive your hips forward and through, lifting and turning your opponent to the mat. Your head should be to the side of their body, never tucked into their stomach.

Key Coaching Points

  • Keep your head up throughout the shot — looking at the mat puts you in a compromised position.
  • Drive through your opponent, not into them. The goal is to pass through their space.
  • Stay low after the shot; standing up too soon lets your opponent recover.
  • Practice on both sides. A double leg from your weak side can be a major weapon.

Essential Drills

1. Stance and Level Change Drill

Without a partner, practice dropping your level from your wrestling stance repeatedly. Focus on keeping a straight back and bending through your knees. Do 3 sets of 20 reps daily.

2. Penetration Step Drill

Start on one knee in the finishing position of a penetration step. Drive up explosively and reset. This builds the hip drive that powers the shot.

3. Live Shooting on a Pad

Have a partner hold a crash pad at thigh height. Practice shooting at game speed and driving through the pad to finish. This develops aggression and confidence.

Common Mistakes to Avoid

  • Shooting from too far away: You'll telegraph the shot and be out of range to finish it.
  • Head down: Tucking your chin invites a guillotine or a sprawl-and-circle.
  • Grabbing the knees: It's mechanically weaker and easier to defend.
  • No set-up: Shooting without a collar tie, fake, or hand-fighting sequence is predictable.

Final Thoughts

The double leg takedown rewards consistent drilling and patient development. Don't rush the learning process. Focus on each element separately before putting it all together at speed. Once this move is ingrained, it becomes one of the most reliable tools in your wrestling toolkit.