BJJ Beginners

Warm Up (10min)

Line Drills (3min)

• Butt Scoot
• Shrimp
• Seated Back Roll

Partner Drill (7min)

• Heavy Hip Recovery

  • Indicator: Opponent shoots their knee across your stomach in a shrimp escape attempt.

  • Essential Detail: Immediate pressure with the hips on opponent’s leg.

  • Most Common Mistake: Failure to secure the opponent’s hips with your elbow.

  • Bad Guy Reminder: Use your hands to delay their pass.

  • Drill Orders: One full cycle, reverse roles.

Lesson (30-min)

Bump and Shoot Side Control Escape

• Short Base
  • Indicator: Opponent’s control is too tight for the standard Shrimp Escape variations.
  • Essential Detail: Strong bump and immediate knee entry.
  • Most Common Mistake: Failure to extend the body immediately after the knee shot.
  • Bad Guy Reminder: Test your partner at various levels of tightness.
  • Drill Orders: Two repetitions, one kneeling, one sprawled, reverse roles.

• Cross Chest/Modified Scarf Hold
  • Indicator: Opponent establishes cross-chest side mount control.
  • Essential Detail: Position your hips near opponent’s hips for the most effective thrust.
  • Most Common Mistake: Weak hip thrust.
  • Drill Orders: One rep, reverse roles.