BJJ Beginners

Warm Up (10min)

• Line Drill (3-min)
• • Butt Scoot Backwards
  • Butt Scoot Fordward
  • Shrimp Backwards
  • Shrimp Fordward

• Partner Drill (7min)
  • Shadow / Dynamic Hooks
    • Indicator: Opponent is intent on removing the bottom hook.
    • Essential Detail: Use the opposite hook to trap your opponents leg to the floor.
    • Most Common Mistake: Failure to control the opponent’s upper body.
    • Bad Guy Reminder: Try to remove your bottom leg.
    • Drill Orders: Drill control and progress though each stage for 10-20seconds.

Lesson (30-min)

Modified Back Control

• Strong Side
  • Indicator: Opponent is on the strong side and is intent on removing the bottom hook.
  • Essential Detail: Top leg should be crossed on top of the bottom leg.
  • Most Common Mistake: Failure to control the opponent’s top shoulder.
  • Bad Guy Reminder: Cross over to verify your partner inserts both hooks.
  • Drill Orders: Shadow hooks, modified back mount, get-up prevention, crossover prevention.

• Weak Side
  • Indicator: Opponent prevents the second hook entry after a weak side crossover attempt.
  • Essential Detail: Maintain modified back mount with tight knee pinch until space opens.
  • Most Common Mistake: Failure to pin the top shoulder with fi rm forearm pressure.
  • Bad Guy Reminder: Try to go to your knees to verify top shoulder pressure.
  • Drill Orders: Strong side start, weak side crossover, modified back mount, reverse roles.

• Belly Down Transfer
  • Indicator: Opponent successfully pronates from the modified back mount.
  • Essential Detail: Tight top shoulder control to buy time for the top hook entry.
  • Most Common Mistake: No hip pressure after the hook insertion.
  • Safety Tip: People with lower back injuries should take extra precaution as the bad guy.
  • Drill Orders: Two reps – one strong side, one weak side – reverse roles.