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The first part of the ground and pound drill is to feel the energy coming in when someone is on top of you trying to punch you in the face. Trapping your opponent's wrists or arms and making him lose his balance is a way to defend yourself, since you can manage to escape and reverse this position.
A trick to remember is to buck your hips to throw your attacker off of you. Bucking and throwing him onto the side can also give you the upper hand in the fight and gives you time to either strike him or to get out of the situation alive.
The second part of the drill is trapping and striking back. Speed is pretty important to be able to catch him off guard; it can end up giving you the upper hand in the fight.
The problem with having someone on top of you is the dynamics. There's much more force in the strikes, and there's plenty of weight coming down on you. Always cover your head as much as possible and strike back as soon as you can. Make it quick and strike hard.
Having said this, you need to give it your all to make it out alive.
The key to learn how to defend yourself from the "ground and pound" is to practice, practice and practice again!
Feel free to leave us a comment and let us know if you performed this self-defense drill.
Stay safe,
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