This technique works with either gi or no-gi, and is suitable for beginner level practitioners. Broadly, this technique is in the drills category of moves. Specifically, it is a drill without partner move. You will start in in the lying on back position.
Setup: The Initial Situation
This is one of the most common drills in BJJ. It is to improve the reflexes when an opponent is passing your guard or holding you in side control.
Start on your back with both feet flat and knees pointing to the ceiling. Your hands are palm forward in front of your shoulders. Imagine your opponent coming around your legs to pass your guard.
Plant your right foot firmly, all of the motion from this drill comes from you pressing off this foot.
You must turn to your left quickly to face your opponent as he comes around to the left. Accomplish by pushing off your right foot, driving your rear end out to your right simultaneously shooting both palms to your left
For just a moment, you are folded in half on your left side as if you are touching your toes.
Quickly draw your knee to your chest and "square up" by pulling your butt back under you
Repeat on opposite side.
Posted by SEAttlE JIu-JItsu coach