Ankle Lock BJJ: White Belt Biomechanics Guide

1. Secure the opponent's ankle: Use your forearm to cup the opponent's heel, with your hand gripping their Achilles tendon area. Your other hand grips your own forearm for a "figure-four" grip.
2. Establish body position: Lie on your back with the opponent's leg between your hips. Your hips should be perpendicular to their leg, creating a 90-degree angle.
3. Isolate the leg: Ensure the opponent's knee is extended and their foot is pointed away from you. Your chest should be pressed against their thigh.
4. Create the fulcrum: Drive your hips forward and slightly upward, creating a pivot point against the opponent's ankle.
5. Apply pressure: Extend your hips while keeping your grip tight. Your upper body acts as a stable base, and your hips provide the leverage.
6. Control the foot: Your grip should prevent the foot from flexing or extending excessively, focusing the torque on the ankle joint.
7. Maintain posture: Keep your back straight and head up to maintain a stable base and prevent your own structure from collapsing.

• Applying the ankle lock by simply pulling with your arms and arching your back: This can cause hyperextension of the opponent's knee or ankle, potentially tearing the ACL or MCL ligaments.
• Failing to isolate the ankle and allowing the opponent to rotate their foot: This can lead to twisting injuries of the ankle joint, damaging the ligaments like the ATFL (Anterior Talofibular Ligament).
• Grabbing the shin instead of the heel or Achilles tendon: This shifts the pressure away from the ankle joint and can lead to elbow or wrist pain for the attacker due to awkward angles and potential joint locks applied by the defender.

1. Solo grip and body positioning drill: Practice the "figure-four" grip and lying on your back with your hips perpendicular to an imaginary leg. 20 reps.
2. Static ankle isolation drill: With a partner lying down, practice isolating their ankle and securing the grip without any pressure. 10 reps per side.
3. Controlled ankle lock application (0% resistance): Partner lies on their back, you apply the ankle lock with minimal hip extension. Partner taps immediately. 5 reps per side.
4. Controlled ankle lock application (25% resistance): Partner offers slight resistance to the leg isolation. Apply the lock with controlled hip extension. Partner taps. 5 reps per side.
5. Controlled ankle lock application (50% resistance): Partner offers more active resistance to leg isolation and hip movement. Focus on maintaining your structure and applying controlled pressure. Partner taps. 5 reps per side.
6. Live rolling integration (75% resistance): In a controlled rolling scenario, actively look for opportunities to attack the ankle lock. Focus on setting it up and executing with proper mechanics, even if the submission isn't completed. 3-minute rounds.

• WHEN TO ATTEMPT:
• When your opponent is in your closed guard and attempts to pass by posturing up, exposing their ankle.
• When you have achieved a 50-50 guard position and can isolate one of their legs.
• When you are in side control and can transition to a position where you can isolate and attack the opponent's leg, such as a modified S-mount.
• PRIMARY COUNTERS:
• "Stomp" defense: If your opponent has your ankle, immediately stomp your foot down and away from their hip, breaking their structure and creating space to escape.
• "Knees to chest" escape: If your opponent is attempting to lock your ankle, bring your knees forcefully to your chest, creating a strong base and preventing them from extending your leg.
• "Roll" counter: If your opponent has your ankle and is driving their hips forward, attempt to roll your hips in the opposite direction of their pressure, using their momentum to escape the hold.

Watch step-by-step breakdowns from black belt instructors: