{"id":103452,"date":"2026-05-19T15:33:34","date_gmt":"2026-05-19T15:33:34","guid":{"rendered":"https:\/\/www.grizzliz.com\/media\/?post_type=news&#038;p=103452"},"modified":"2026-05-27T22:53:21","modified_gmt":"2026-05-27T22:53:21","slug":"projections-judo-mma","status":"publish","type":"news","link":"https:\/\/www.grizzliz.com\/media\/news\/projections-judo-mma\/","title":{"rendered":"Les projections judo en MMA : o goshi, uchi mata, harai goshi"},"content":{"rendered":"<p><span class=\"level-tag\">Avanc\u00e9<\/span><\/p>\n<p>Tu vois un judoka entrer en MMA et tu te demandes comment il va transposer ses projections dans une cage, sans kimono, face \u00e0 quelqu&rsquo;un qui peut te frapper \u00e0 tout moment. La r\u00e9ponse, c&rsquo;est que les meilleurs l&rsquo;ont fait avec une efficacit\u00e9 redoutable. Pas parce que le judo est magique, mais parce que la m\u00e9canique de d\u00e9s\u00e9quilibre qu&rsquo;on y enseigne est d&rsquo;une pr\u00e9cision chirurgicale.<\/p>\n<h2>Pourquoi les judokas ont un avantage unique en MMA<\/h2>\n<p>Le judo repose sur trois principes que le MMA r\u00e9compense directement : la lecture du d\u00e9s\u00e9quilibre (kuzushi), la vitesse d&rsquo;entr\u00e9e (tsukuri) et l&rsquo;ex\u00e9cution explosive de la projection (kake). Un lutteur am\u00e9ricain va chercher \u00e0 pousser ou tirer en ligne droite. Le judoka, lui, travaille en rotation, en spirale, en exploitant le poids de l&rsquo;adversaire contre lui-m\u00eame.<\/p>\n<p>L\u00e0 o\u00f9 le <a href=\"https:\/\/www.grizzliz.com\/media\/news\/double-leg-takedown\/\">double leg takedown<\/a> demande une explosivit\u00e9 pure vers l&rsquo;avant, la projection judo capitalise sur la dynamique d\u00e9j\u00e0 pr\u00e9sente dans le combat.<\/p>\n<div class=\"key-point\">\n      <strong>Point technique :<\/strong> En MMA, l&rsquo;avantage du judoka se situe dans les \u00e9changes debout et au <a href=\"https:\/\/www.grizzliz.com\/media\/news\/clinch-mma-guide-combat-rapproche\/\">clinch<\/a>. C&rsquo;est l\u00e0 que ses entr\u00e9es de projection trouvent leur fen\u00eatre naturelle.\n    <\/div>\n<h2>Adapter le judo au MMA sans gi<\/h2>\n<p>Le premier obstacle, c&rsquo;est l&rsquo;absence de kimono. En judo traditionnel, tu contr\u00f4les le revers et la manche. Sans gi, ces grips disparaissent.<\/p>\n<h3>Substitutions de grips<\/h3>\n<ul>\n<li><strong>Col \u2192 nuque\/derri\u00e8re la t\u00eate<\/strong> : le grip nuque remplace la prise de revers. Il permet le m\u00eame levier de rotation.<\/li>\n<li><strong>Manche \u2192 poignet ou biceps<\/strong> : attraper le poignet adverse en tirant lat\u00e9ralement reproduit la traction de manche.<\/li>\n<li><strong>Corps \u00e0 corps<\/strong> : l&rsquo;overhook combin\u00e9 \u00e0 une main dans le dos est une base solide pour les projections de hanche.<\/li>\n<\/ul>\n<div class=\"video-embed\">\n<p><iframe title=\"5 Most Effective Judo Throws for MMA | No Gi Judo Throws\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/KXLy657AmO0?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\/KXLy657AmO0\" title=\"5 projections judo les plus efficaces en MMA (no gi)\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p class=\"video-caption\">Judo Throws for MMA \u2014 m\u00e9canique des projections adapt\u00e9es au grappling sans kimono<\/p>\n<\/p><\/div>\n<h2>O goshi \u2014 la projection de hanche majeure<\/h2>\n<div class=\"technique-card\">\n<h4>O goshi (\u5927\u8170 \u2014 grande hanche)<\/h4>\n<p>L&rsquo;o goshi est souvent la premi\u00e8re projection enseign\u00e9e en judo. Le principe : tu rentres perpendiculairement dans l&rsquo;axe adverse, tu places ta hanche devant son bassin, et tu la soul\u00e8ves en pivotant.<\/p>\n<p><strong>M\u00e9canique :<\/strong><\/p>\n<ol>\n<li>Cr\u00e9er le kuzushi : tirer le poignet adverse vers toi et vers le haut pour le faire pencher en avant.<\/li>\n<li>Entr\u00e9e (tsukuri) : pivoter sur un pied, rentrer la hanche devant le bassin adverse, plier les genoux pour descendre sous son centre de gravit\u00e9.<\/li>\n<li>Projection (kake) : redresser les jambes, tirer avec le bras de contr\u00f4le, lancer la rotation avec le buste.<\/li>\n<\/ol>\n<p><strong>Setup depuis le clinch MMA :<\/strong> apr\u00e8s un overhook, tu as d\u00e9j\u00e0 la main dans le dos. Provoque un d\u00e9s\u00e9quilibre vers l&rsquo;avant avec une fausse frappe haute, et dans le recul adverse, entre directement sur l&rsquo;o goshi.<\/p>\n<\/p><\/div>\n<h2>Uchi mata \u2014 le fauchage int\u00e9rieur<\/h2>\n<div class=\"technique-card\">\n<h4>Uchi mata (\u5185\u80a1 \u2014 cuisse int\u00e9rieure)<\/h4>\n<p>L&rsquo;uchi mata consiste \u00e0 faucher l&rsquo;int\u00e9rieur de la cuisse adverse avec ta propre cuisse ou mollet, tout en tirant vers l&rsquo;avant-diagonal.<\/p>\n<p><strong>M\u00e9canique :<\/strong><\/p>\n<ol>\n<li>Cr\u00e9er un d\u00e9s\u00e9quilibre diagonal avant-droit.<\/li>\n<li>Rentrer en pivotant \u2014 la jambe de frappe passe entre les jambes adverses.<\/li>\n<li>Faucher la cuisse int\u00e9rieure vers le haut en synchronisant avec la traction des bras.<\/li>\n<\/ol>\n<p><strong>Danger d&rsquo;exposition :<\/strong> si tu rates l&rsquo;uchi mata, tu te retrouves \u00e0 une jambe lev\u00e9e, dos tourn\u00e9 ou d\u00e9sax\u00e9. En MMA, c&rsquo;est une invitation au genou volant. Ne tente pas l&rsquo;uchi mata sans avoir travaill\u00e9 ta r\u00e9cup\u00e9ration d&rsquo;\u00e9quilibre en cas d&rsquo;\u00e9chec.<\/p>\n<\/p><\/div>\n<div class=\"key-point\">\n      <strong>R\u00e8gle du mat :<\/strong> toute projection rat\u00e9e en MMA co\u00fbte plus cher qu&rsquo;en judo. Conditionne chaque entr\u00e9e de projection \u00e0 une sortie d\u00e9fensive automatique en cas d&rsquo;\u00e9chec.\n    <\/div>\n<h2>Harai goshi \u2014 le fauchage de hanche<\/h2>\n<div class=\"technique-card\">\n<h4>Harai goshi (\u6255\u8170 \u2014 hanche balay\u00e9e)<\/h4>\n<p>Le harai goshi ressemble \u00e0 l&rsquo;o goshi dans son entr\u00e9e, mais la projection repose sur un fauchage de la cuisse adverse. R\u00e9sultat : une trajectoire de chute plus ample, un impact au sol plus fort.<\/p>\n<p><strong>M\u00e9canique :<\/strong><\/p>\n<ol>\n<li>Entr\u00e9e similaire \u00e0 l&rsquo;o goshi : pivot, hanche devant, genoux fl\u00e9chis.<\/li>\n<li>La jambe arri\u00e8re se l\u00e8ve en arc de cercle vers l&rsquo;arri\u00e8re et balaie la cuisse adverse.<\/li>\n<li>La combinaison rotation du buste + balayage de jambe + traction des bras cr\u00e9e une chute rapide.<\/li>\n<\/ol>\n<p><strong>Variantes MMA :<\/strong><\/p>\n<ul>\n<li><strong>Harai goshi en underhook<\/strong> : depuis un double underhook, les deux bras poussent en diagonal pendant que la jambe balaie.<\/li>\n<li><strong>Harai goshi en grip nuque-bras<\/strong> : la main \u00e0 la nuque tire vers le bas, le bras contr\u00f4le le coude adverse.<\/li>\n<\/ul><\/div>\n<h2>Le probl\u00e8me de l&rsquo;exposition au sol apr\u00e8s une projection<\/h2>\n<p>En judo, apr\u00e8s une projection r\u00e9ussie, l&rsquo;ippon est accord\u00e9 \u2014 le combat s&rsquo;arr\u00eate. En MMA, la projection est un commencement, pas une fin.<\/p>\n<p>Trois probl\u00e8mes typiques apr\u00e8s une projection judo en MMA :<\/p>\n<ul>\n<li><strong>L&rsquo;adversaire tombe mais toi aussi<\/strong> : tu dois contr\u00f4ler ta chute pour atterrir en position dominante.<\/li>\n<li><strong>L&rsquo;adversaire tombe et tu restes debout<\/strong> : saute imm\u00e9diatement en <a href=\"https:\/\/www.grizzliz.com\/media\/news\/positions-sol-mma-grappling\/\">position au sol dominante<\/a>.<\/li>\n<li><strong>Tu l\u00e2ches le grip apr\u00e8s la projection<\/strong> : maintenir le contr\u00f4le des bras pendant et apr\u00e8s la chute est une habitude \u00e0 construire.<\/li>\n<\/ul>\n<h2>Ce qu&rsquo;on retient de Ronda Rousey et Fedor Emelianenko<\/h2>\n<p><strong>Ronda Rousey<\/strong> (avant 2015) reste la d\u00e9monstration la plus compl\u00e8te de judo en MMA f\u00e9minin. Ce qui rendait ses projections redoutables : elle ne cherchait pas \u00e0 projeter en force, elle attendait que l&rsquo;adversaire pousse, puis accompagnait le mouvement.<\/p>\n<p><strong>Fedor Emelianenko<\/strong> repr\u00e9sente l&rsquo;adaptation totale. Son <a href=\"https:\/\/www.grizzliz.com\/media\/news\/takedowns-mma-guide-complet\/\">syst\u00e8me de takedowns<\/a> \u00e9tait un m\u00e9lange de judo, de sambo et d&rsquo;improvisation tactique difficile \u00e0 lire.<\/p>\n<h2>Drill recommand\u00e9 : la cha\u00eene projection-transition<\/h2>\n<ol>\n<li><strong>D\u00e9part clinch<\/strong> (grip nuque + poignet ou overhook + main dans le dos).<\/li>\n<li><strong>Cr\u00e9er le kuzushi<\/strong> : traction ou fausse frappe.<\/li>\n<li><strong>Ex\u00e9cuter la projection<\/strong> (o goshi, uchi mata ou harai goshi).<\/li>\n<li><strong>Maintenir un contr\u00f4le d&rsquo;un bras pendant la chute<\/strong> \u2014 ne l\u00e2che pas.<\/li>\n<li><strong>Passer en side control ou en mount<\/strong> sans pause.<\/li>\n<li><strong>Tenir 3 secondes<\/strong> en position dominante avant de repartir.<\/li>\n<\/ol>\n<p>Ce drill am\u00e9liore aussi ton <a href=\"https:\/\/www.grizzliz.com\/media\/news\/single-leg-takedown\/\">single leg takedown<\/a> \u2014 la m\u00e9canique de maintien de contr\u00f4le apr\u00e8s la mise au sol est identique.<\/p>\n<div class=\"cta-grizzliz\">\n<p style=\"margin: 0 0 0.8rem 0; font-size: 1rem; font-weight: 600;\">Tu cherches \u00e0 t&rsquo;\u00e9quiper pour travailler ton grappling ?<\/p>\n<p style=\"margin: 0; font-size: 0.95rem; line-height: 1.7;\">\n        D\u00e9couvre les <a href=\"https:\/\/www.grizzliz.com\/214-gants-mma.html\">gants MMA<\/a> pour tes sessions sparring debout,<br \/>\n        les <a href=\"https:\/\/www.grizzliz.com\/179-shorty.html\">shorts MMA<\/a> taill\u00e9s pour les projections et le travail au sol,<br \/>\n        et les <a href=\"https:\/\/www.grizzliz.com\/188-rashguard.html\">rashguards<\/a> pour prot\u00e9ger ta peau pendant les drills de grappling.\n      <\/p>\n<\/p><\/div>\n<div class=\"sources-article\">\n<h2>Sources<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/takedowns-mma-guide-complet\/\">Takedowns en MMA \u2014 guide complet \u2014 Grizzliz<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/double-leg-takedown\/\">Double leg takedown \u2014 Grizzliz<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/single-leg-takedown\/\">Single leg takedown \u2014 Grizzliz<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/clinch-mma-guide-combat-rapproche\/\">Clinch en MMA \u2014 Grizzliz<\/a><\/li>\n<li><a href=\"https:\/\/www.grizzliz.com\/media\/news\/positions-sol-mma-grappling\/\">Positions au sol en MMA \u2014 Grizzliz<\/a><\/li>\n<li>Kodokan Judo \u2014 Jigoro Kano (1956), traduction anglaise, Kodansha International<\/li>\n<li>UFC archives \u2014 Ronda Rousey fight library (2012-2015)<\/li>\n<li>Pride FC archives \u2014 Fedor Emelianenko fight library (2001-2009)<\/li>\n<\/ul><\/div>\n","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","news_category":[71],"theme_sport":[69966],"class_list":["post-103452","news","type-news","status-publish","hentry","news_category-mma","theme_sport-technique"],"grz":{"cover":"","reading":6,"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>Les projections judo en MMA : o goshi, uchi mata, harai goshi | 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\/projections-judo-mma\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" 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