BJJ Beginners

Warm Up (10min)

Line Drills (5min)

• Break Falls – Technical Get Up
• Break Fall & Back Roll
• Forward Roll

Partner Drill (5min)

• Pummel
  
  
  • Drill The Pummel
  • Fight For Double Underhooks

Lesson (30min)

Leg Hook Take Down (10min)

• Indicator: Opponent maintains a wide base when you establish the clinch.
• Essential Detail: Effective clinch control and setup step
• Most Common Mistake: No spiral, no control on the descent
• Bad Guy Reminder: Keep your base wide and low to make the techniques easy and realistic
• Safety Tip: Bad guy should hold on to their partner’s back during the takedown to cushion the fall
• Drill Orders: Start from the clinch, 1 repetition, reverse roles

Body Fold Takedown (10min)

• Indicator: Opponent stays tall they may attempt to throw punches or wrestle to seperate your head from their body after you establish the clinch.
• Essential Detail: Tight clinch and slight body pickup prior to the fold
• Most Common Mistake: Folding with only the arms instead of the whole body
• Safety Tip: Release the clinch and post hands out before hitting the ground
• Bad Guy Reminder: Hold onto the good guy and put your butt on the ground first then roll back
• Drill Orders: Start in the clinch, 1 repetition, reverse roles

Practice (10min)

• Practice the above and complete the correct takedown for how your partner reacts to the body clinch