BJJ Beginners

Warm Up (10min)

• Line Drill (3-min)
  • Any
• Partner Drill (7min)
  • Americana Arm Lock – Mount
    • Essential Detail: Effective hand positioning and solid wrist curvature
    • Most Common Mistake: All lift without any slide
    • Safety Tip: Squeeze very slowly and remember to tap out when slight discomfort is felt
    • Drill Orders: 2 rep on each arm, reverse roles

Lesson (30-min)

Americana Arm Lock Defence – Mount

• Bump and Recover
  • Indicator: Opponent successfully pins your arm down for the Americana Armlock.
  • Essential Detail: Super heavy elbow initially and an explosive bridge during the recovery.
  • Most Common Mistake: Failure to get the elbow down fast enough.
  • Drill Orders: 2 repetitions on each side, reverse roles.
• Emergency Escape
  • Indicator: Opponent successfully establishes the double wrist grab Americana lockup.
  • Essential Detail: Immediate hip lift to shift opponent’s weight towards the lockup.
  • Most Common Mistake: Forgetting to remove the back hook.
  • Bad Guy Reminder: Do not apply pressure; just try to maintain the position.
  • Drill Orders: 2 repetitions on each side, reverse roles.
• Crossover Tuck
  • Indicator: Opponent secures your wrist behind the neck for the Neck-hug Americana.
  • Essential Detail: Prevent the initial loop around by holding the bicep.
  • Most Common Mistake: Leaving the arm north for too long instead of pulling it to your chest.
  • Bad Guy Reminder: Try to loop around to confirm their bicep control.
  • Drill Orders: 2 repetitions on each side, reverse roles.

Americana Arm Lock Defence – Side Control

• Safe Hands
  • Indicator: Opponent obtains side mount.
  • Essential Detail: Keep your elbows close and hand fight to stay on the inside
  • Most Common Mistake: Allowing your hands or elbows to be caught on the outside
  • Bad Guy Reminder: Slowly increase your attempts to catch an elbow or hand
  • Drill Orders: 30 seconds of defence each arm
• Wrist Recovery
  • Indicator: Opponent attempts to catch you with the Americana from side mount.
  • Essential Detail: Heavy elbow and immediate counter strategies.
  • Most Common Mistake: Resisting too long – if you’re caught, tap.
  • Bad Guy Reminder: Hold tighter with each successful rep (but don’t squeeze).
  • Drill Orders: Three reps – reverse roles.
• Roll & Recover
  • Indicator: Opponent catches your hand but not under your elbow.
  • Essential Detail: Heavy elbow and immediate counter strategies.
  • Most Common Mistake: Resisting too long – if you’re caught, tap.
  • Bad Guy Reminder: Hold tighter with each successful rep (but don’t squeeze).
  • Drill Orders: Three reps – reverse roles.
• Bridge & Recover
  • Indicator: Opponent catches you in the Americana.
  • Essential Detail: This is a last ditch effort and is risky, you MUST roll the opposite way to “Roll & Recover”
  • Most Common Mistake: Injury due to not enough shoulder flexibility – if you’re caught, tap.
  • Bad Guy Reminder: Hold tighter with each successful rep (but don’t squeeze).
  • Drill Orders: Three reps – reverse roles.