BJJ Beginners

Warm Up (10min)

• Line Drill (3-min)
  • Any
• Partner Sit Ups
  • Indicator: Test your partners base by doing a sit up
  • Essential Detail: Solid base and posture.
  • Most Common Mistake: Rounded back and leaning forward over your opponent
  • Drill Orders: 5 reps, reverse roles.

• Push Break
  • Note 1: Don’t grab the throat
  • Note 2: Show but don’t the pass on the video, they can use any pass they like, newbie can just do the break
  • Indicator: Opponent’s guard is closed and you want to break it without punches.
  • Essential Detail: Solid base and posture.
  • Most Common Mistake: Too much weight on the hands during the getup.
  • Bad Guy Reminder: Keep your legs crossed tightly to verify the effectiveness of the break.
  • Drill Orders: One rep, reverse roles.

Lesson (30-min)

Over Under Pass

• Standard Variation
  • Indicator: Opponent establishes an open guard.
  • Essential Detail: Do NOT let the bottom foot slip out during the pass.
  • Most Common Mistake: Failure to keep sufficient pressure on the opponent’s hips.
  • Drill Orders: One rep, reverse roles.

• Double Under Variation
  • Indicator: Opponent prevents the double under pass with heavy legs.Essential Detail: Quick switch from underhook to over hook on the opponent’s heavy leg.
  • Most Common Mistake: Failure to keep control of the opponent’s hips after the pass.
  • Bad Guy Reminder: Keep your legs heavy!
  • Drill Orders: One rep from double underhooks, reverse roles.