Starting Brazilian Jiu-Jitsu (BJJ) can be overwhelming, but incorporating basic BJJ drills for beginners into your training routine will help you build confidence and improve your skills. These drills focus on movement, coordination, and foundational techniques that every beginner needs to know. Whether practicing solo or with a partner, these exercises are the key to building a strong BJJ foundation.
What Are Basic BJJ Drills for Beginners?
BJJ drills are repetitive exercises designed to help practitioners master essential movements and techniques. For beginners, basic BJJ drills are particularly important because they teach positional awareness, balance, and proper body mechanics. Let’s dive into 10 drills every beginner should practice.
1. Shrimping Drill: A Must-Have Movement for Beginners
Shrimping is one of the most fundamental BJJ drills for beginners, helping you create space when escaping from bad positions like side control.
- How to Do It:
- Lie flat on your back with your knees bent and feet on the mat.
- Push off with your feet while turning your hips to one side, moving your body backward.
- Repeat the motion on the other side.
- Why It’s Important:
Shrimping teaches efficient movement on the mat, a critical skill for escaping and repositioning during rolls.
2. Bridging Drill: A Core Skill for Escapes in BJJ
The bridge is a powerful movement used to escape from mount or set up sweeps.
- How to Do It:
- Lie on your back with your feet flat on the mat and close to your hips.
- Push through your heels and lift your hips toward the ceiling.
- Turn your hips slightly to one side to add rotation.
- Why It’s Important:
This drill strengthens your core and hips while reinforcing mechanics for escaping dominant positions.
3. Technical Stand-Up: Essential for Beginner BJJ Practitioners
The technical stand-up is an essential movement in basic BJJ drills for beginners and helps you safely transition to a standing position.
- How to Do It:
- Start seated with one leg bent and the opposite hand on the mat for support.
- Lift your hips and bring the bent leg underneath you to stand up while keeping your guard.
- Why It’s Important:
This movement is crucial for self-defense and transitioning during training.
4. Guard Pass to Side Control Drill: A Beginner’s Transition
Learning to pass guard and establish side control is vital for beginners.
- How to Do It:
- Start in your partner’s closed guard.
- Open the guard using proper posture and pressure.
- Perform a guard pass, such as the knee slice, and secure side control.
- Why It’s Important:
This drill teaches positional transitions and helps develop control during sparring.
5. Hip Escape Drill: Sharpen Your BJJ Movement
Similar to shrimping, the hip escape focuses on lateral movement to create space.
- How to Do It:
- Start lying on your back.
- Push with your feet and shift your hips laterally to create space.
- Repeat on the opposite side.
- Why It’s Important:
This drill sharpens your mobility and reinforces escape techniques.
6. Rolling Drills: Core Coordination for Beginners
Rolling helps improve coordination and body awareness.
- How to Do It:
- Roll backward over your shoulder from a seated position.
- For forward rolls, tuck your chin and roll gently over one shoulder.
- Why It’s Important:
These movements prepare you for techniques that require smooth rolling transitions.
7. Takedown to Control Drill: Combining Basics for BJJ Beginners
This partner drill combines a basic takedown with transitioning to a dominant position.
- How to Do It:
- Practice a single-leg or double-leg takedown.
- After completing the takedown, secure side control or mount.
- Why It’s Important:
This drill develops confidence and seamless transitions from standing to groundwork.
8. Sprawl Drill: Master Defensive Basics in BJJ
Sprawling is a critical defensive movement.
- How to Do It:
- Start in a standing position.
- Drop your hips to the mat while extending your legs backward.
- Quickly return to standing and repeat.
- Why It’s Important:
This drill builds endurance and reaction time for takedown defense.
9. Side Control to Mount: An Essential Drill for Beginners
Moving from side control to mount is a key progression in BJJ.
- How to Do It:
- Start in side control with your partner.
- Slide your knee over their body to secure the mount.
- Why It’s Important:
This drill reinforces positional awareness and control.
10. Guard Retention Drill: A Key Skill for Beginner BJJ Players
Guard retention is crucial for preventing passes.
- How to Do It:
- Start with your partner attempting to pass your guard.
- Use your legs and hips to block and reestablish guard.
- Why It’s Important:
This drill develops defensive awareness and keeps you active during rolls.
Conclusion
Practicing these basic BJJ drills for beginners will help you develop core skills like mobility, positional awareness, and control. By integrating these drills into your routine, you’ll build a strong foundation that sets you up for success on the mats.