{"id":103449,"date":"2026-05-19T15:32:39","date_gmt":"2026-05-19T15:32:39","guid":{"rendered":"https:\/\/www.grizzliz.com\/media\/?post_type=news&#038;p=103449"},"modified":"2026-05-27T22:53:40","modified_gmt":"2026-05-27T22:53:40","slug":"takedowns-mma-guide-complet","status":"publish","type":"news","link":"https:\/\/www.grizzliz.com\/media\/news\/takedowns-mma-guide-complet\/","title":{"rendered":"Takedowns en MMA : le guide complet pour amener au sol"},"content":{"rendered":"<p><span class=\"level-tag\">Interm\u00e9diaire<\/span><\/p>\n<p>Tu veux contr\u00f4ler o\u00f9 le combat se d\u00e9roule ? Alors il faut que tu saches amener ton adversaire au sol quand tu le d\u00e9cides. Le takedown, c&rsquo;est le levier tactique qui te donne ce choix. Dans ce guide, tu vas tout voir : les bases d&rsquo;entr\u00e9e, le double leg et le single leg dans le d\u00e9tail, les projections judo adapt\u00e9es au MMA, le chain wrestling pour ne jamais rester bloqu\u00e9 sur un refus, et comment d\u00e9fendre quand c&rsquo;est toi qui prends la pression.<\/p>\n<nav class=\"sommaire\">\n<h2>Sommaire<\/h2>\n<ol>\n<li><a href=\"#bases-takedown\">Les bases : niveau d&rsquo;entr\u00e9e, timing, distance<\/a><\/li>\n<li><a href=\"#double-leg\">Le double leg : le takedown de r\u00e9f\u00e9rence<\/a><\/li>\n<li><a href=\"#single-leg\">Le single leg et ses variantes<\/a><\/li>\n<li><a href=\"#projections-judo\">Les projections judo adapt\u00e9es au MMA<\/a><\/li>\n<li><a href=\"#chain-wrestling\">Le chain wrestling<\/a><\/li>\n<li><a href=\"#defense\">D\u00e9fense des takedowns<\/a><\/li>\n<li><a href=\"#fighters-reference\">Fighters de r\u00e9f\u00e9rence<\/a><\/li>\n<\/ol>\n<\/nav>\n<h2 id=\"bases-takedown\">Les bases : niveau d&rsquo;entr\u00e9e, timing, distance<\/h2>\n<h3>Le niveau d&rsquo;entr\u00e9e (level change)<\/h3>\n<p>Le level change, c&rsquo;est la compression verticale de ton corps juste avant de plonger. Tu fl\u00e9chis les genoux, tu baisses les hanches, tu gardes le dos droit \u2014 pas courb\u00e9. L&rsquo;erreur classique : se pencher en avant sans descendre les hanches. Le bon niveau d&rsquo;entr\u00e9e met tes \u00e9paules \u00e0 hauteur du bassin de ton adversaire.<\/p>\n<h3>Le timing : ouvrir la fen\u00eatre<\/h3>\n<p>Un takedown ne se force pas \u00e0 partir d&rsquo;une posture ferm\u00e9e. Tu cherches les fen\u00eatres d&rsquo;ouverture : le moment o\u00f9 ton adversaire frappe et son poids avance, l&rsquo;instant o\u00f9 il recule apr\u00e8s un \u00e9change, ou encore quand il l\u00e8ve les mains pour contrer une feinte haute. Les meilleurs wrestlers utilisent des feintes de frappe pour cr\u00e9er ces fen\u00eatres.<\/p>\n<h3>La distance de d\u00e9clenchement<\/h3>\n<p>Il existe une zone pr\u00e9cise \u00e0 partir de laquelle le takedown devient viable : assez proche pour atteindre les jambes ou le corps, assez loin pour ne pas \u00eatre coll\u00e9 \u00e0 lui quand tu descends. C&rsquo;est la distance de combat rapproch\u00e9, juste \u00e0 la limite du <a href=\"https:\/\/www.grizzliz.com\/media\/news\/clinch-mma-guide-combat-rapproche\/\">clinch<\/a>.<\/p>\n<div class=\"key-point\">\n    <strong>Retiens \u00e7a :<\/strong> Le takedown commence avant le takedown. La feinte, la cr\u00e9ation de distance, le niveau d&rsquo;entr\u00e9e \u2014 tout \u00e7a se pr\u00e9pare deux ou trois \u00e9changes avant l&rsquo;action r\u00e9elle.\n  <\/div>\n<div class=\"video-embed\">\n<p><iframe title=\"How to SHOOT the PERFECT Double Leg Takedown for Beginners!\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_tVPUdhD6Bs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>    <iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/KnICbiC9744\" title=\"Wrestling pour le MMA : stance et entr\u00e9es de takedown\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p class=\"video-caption\">MMA Wrestling: Takedown Fundamentals<\/p>\n<\/p><\/div>\n<h2 id=\"chain-wrestling\">Le chain wrestling : encha\u00eener quand le premier niveau rate<\/h2>\n<p>Tu tentes un double leg, il sprawle. Tu tentes un single, il d\u00e9fend la jambe. Le <a href=\"https:\/\/www.grizzliz.com\/media\/news\/chain-wrestling-mma\/\">chain wrestling<\/a>, c&rsquo;est l&rsquo;art d&rsquo;encha\u00eener les tentatives sans jamais revenir \u00e0 z\u00e9ro.<\/p>\n<h3>Le principe : chaque refus ouvre quelque chose<\/h3>\n<p>Quand l&rsquo;adversaire contre ton double leg en sprawlant, son poids va vers l&rsquo;avant et ses hanches descendent. Tu peux : switcher vers un single leg, passer derri\u00e8re (back take) si son sprawl est trop agressif, te relever en underhook pour rentrer en clinch, chercher un trip depuis le bas.<\/p>\n<div class=\"key-point\">\n    <strong>Concept important :<\/strong> Le chain wrestling ne signifie pas forcer plus fort. \u00c7a signifie lire la r\u00e9ponse de l&rsquo;adversaire et aller l\u00e0 o\u00f9 son contre a cr\u00e9\u00e9 un espace. C&rsquo;est de la lecture, pas de la force brute.\n  <\/div>\n<h2 id=\"defense\">D\u00e9fense des takedowns<\/h2>\n<p>La <a href=\"https:\/\/www.grizzliz.com\/media\/news\/sprawl-defense-takedown\/\">d\u00e9fense au sprawl<\/a> reste la r\u00e9ponse m\u00e9canique principale contre les tentatives de saisie de jambes. Tu projettes tes jambes vers l&rsquo;arri\u00e8re au moment o\u00f9 il entre, tu poses ton poids sur ses \u00e9paules ou sa nuque. Mais la d\u00e9fense commence avant l&rsquo;entr\u00e9e \u2014 le framing, la lecture du level change adverse, et le repositionnement de tes pieds sont autant d&rsquo;outils d\u00e9fensifs. Pour une approche compl\u00e8te de la <a href=\"https:\/\/www.grizzliz.com\/media\/news\/defense-mma-guide-complet\/\">d\u00e9fense en MMA<\/a>, consulte le guide d\u00e9di\u00e9.<\/p>\n<p>Une fois au sol, la gestion des <a href=\"https:\/\/www.grizzliz.com\/media\/news\/positions-sol-mma-grappling\/\">positions au sol<\/a> prend le relais. Prendre un takedown sans savoir quoi faire ensuite, c&rsquo;est moiti\u00e9 du travail rat\u00e9.<\/p>\n<div class=\"cta-grizzliz\">\n<p style=\"margin: 0 0 0.8rem 0; font-size: 1rem;\">\u00c9quipe-toi pour le grappling debout et au sol :<\/p>\n<p style=\"margin: 0; font-size: 0.95rem; line-height: 2;\">\n      <a href=\"https:\/\/www.grizzliz.com\/188-rashguard.html\">Rashguards<\/a> &nbsp;\u00b7&nbsp;<br \/>\n      <a href=\"https:\/\/www.grizzliz.com\/214-gants-mma.html\">Gants MMA<\/a> &nbsp;\u00b7&nbsp;<br \/>\n      <a href=\"https:\/\/www.grizzliz.com\/309-coudieres-genouilleres-chevillieres.html\">Genouill\u00e8res MMA<\/a> &nbsp;\u00b7&nbsp;<br \/>\n      <a href=\"https:\/\/www.grizzliz.com\/179-shorty.html\">Shorts MMA<\/a>\n    <\/p>\n<\/p><\/div>\n<h2 id=\"fighters-reference\">Fighters de r\u00e9f\u00e9rence<\/h2>\n<h3>Khabib Nurmagomedov \u2014 double under et pression constante<\/h3>\n<p>Khabib n&rsquo;a pas le takedown le plus explosif, mais il a le plus persistant. Sa marque : les double underhooks depuis le clinch qui lui permettent d&rsquo;imposer sa puissance et de dicter la position. Son single leg contre le grillage est aussi une r\u00e9f\u00e9rence.<\/p>\n<h3>Henry Cejudo \u2014 entr\u00e9e explosive et chain wrestling<\/h3>\n<p>Double champion olympique de lutte freestyle avant de devenir double champion UFC. Cejudo illustre ce que le niveau d&rsquo;entr\u00e9e le plus pur du monde donne en MMA. Son penetration step est parmi les plus rapides jamais vus dans l&rsquo;octogone.<\/p>\n<h3>Daniel Cormier \u2014 body lock et puissance brute<\/h3>\n<p>DC utilise une approche plus orient\u00e9e clinch et body lock. Il rentre en corps \u00e0 corps, serre son adversaire autour de la taille et utilise sa force de haut du corps pour le soulever ou le tripper.<\/p>\n<h2>Pour aller plus loin<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/double-leg-takedown\/\">Double leg takedown \u2014 m\u00e9canique compl\u00e8te et drills<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/single-leg-takedown\/\">Single leg takedown \u2014 toutes les finitions<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/projections-judo-mma\/\">Projections judo en MMA \u2014 application pratique<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/chain-wrestling-mma\/\">Chain wrestling en MMA \u2014 construire ses s\u00e9quences<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/clinch-mma-guide-combat-rapproche\/\">Clinch en MMA \u2014 pr\u00e9parer les takedowns depuis le corps \u00e0 corps<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/sprawl-defense-takedown\/\">D\u00e9fense takedown (sprawl)<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/positions-sol-mma-grappling\/\">Positions au sol en MMA<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/defense-mma-guide-complet\/\">D\u00e9fense en MMA \u2014 vision globale<\/a><\/li>\n<\/ul>\n<div class=\"sources-article\">\n<h2>Sources<\/h2>\n<ul>\n<li>Benson Henderson, Ryan Hall \u2014 Wrestling for MMA, instructional series<\/li>\n<li>UFC Stats \u2014 <a href=\"https:\/\/www.ufcstats.com\" rel=\"nofollow\">ufcstats.com<\/a>, statistiques de takedown par fighter<\/li>\n<li>Firas Zahabi \u2014 analyses techniques publi\u00e9es sur Tristar Gym (YouTube)<\/li>\n<li>Mark Askren, Ben Askren \u2014 Askren Wrestling Academy, tutoriels chain wrestling<\/li>\n<\/ul><\/div>\n<p><\/body><br \/>\n<\/html><\/p>\n","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","news_category":[71],"theme_sport":[69966],"class_list":["post-103449","news","type-news","status-publish","hentry","news_category-mma","theme_sport-technique"],"grz":{"cover":"","reading":4,"niveau":"Tous","featured":false,"sports":[{"id":71,"name":"MMA","slug":"mma"}],"themes":[{"id":69966,"name":"Technique","slug":"technique"}]},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Takedowns en MMA : le guide complet pour amener au sol | Grizzliz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.grizzliz.com\/media\/news\/takedowns-mma-guide-complet\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" 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