BJJ Beginners

Warm Up (10min)

Line Drills (5min)

• Forward Butt Scoot
• Backward Butt Scoot
• Hip Escape / Shrimp

Partner Drill (5min)

• Posture Prevention
  • Indicator: Opponent postures with both hands on your body.
  • Essential Detail: Incorporating the legs and abdominal muscles at the right time.
  • Most Common Mistake: Lack of conviction during the posture break.
  • Bad Guy Reminder: Change your hand position with each rep.
  • Drill Orders: Split, push, swim, reverse roles.

Lesson (30min)

Take The Back From Guard

• Head & Arm Control
  • Indicator: Opponent drives their forearm in your throat from inside your closed guard
  • Essential Detail: Effective use of legs to control opponent’s weight and neutralise forearm choke
  • Most Common Mistake: Weak initial angle and loose head and arm control
  • Bad Guy Reminder: Lean forward heavily to give your partner the chance to redirect your energy
  • Safety Tip: Tighten up your neck muscles and turn your chin to the side of the elbow to protect neck
  • Drill Orders: 3 reps, with control for 5-10 seconds, reverse roles

• Angle Acquisition
  • Indicator: Opponent calms down after you establish Head and Arm Control
  • Essential Detail: Wait until the opponent stops trying to pull their arm out before achieving the angle
  • Most Common Mistake: Creating the arm escape opportunity by dropping the head to the ground
  • Bad Guy Reminder: Stay strong on your knees rather than falling limp to the ground after the leg chop
  • Drill Orders: 3 reps, with control for 5-10 seconds, reverse roles

• Final Get-Up
  • Indicator: Opponent calms down after you acquire the angled body position
  • Essential Detail: Effective body hug, elbow tuck, and bottom knee base
  • Most Common Mistake: Failure to pronate the shoulders prior to the shoulder Get-Up
  • Drill Orders: 3 reps, reverse roles