If you’re looking to up your Brazilian Jiu-Jitsu game, drilling is key. Drills help reinforce technique, build muscle memory, and improve overall agility on the mat. Here are the top five BJJ drills you need to master to enhance your skills and dominate your next roll.
Shrimping
Overview of the Drill
Shrimping, also known as hip escape, is fundamental in Brazilian Jiu-Jitsu. It’s all about creating space between you and your opponent, giving you the room you need to move or escape.
Importance in Escaping and Creating Space
This drill is crucial for escaping bad positions, particularly when you’re on the bottom. Whether you’re pinned in side control or mount, shrimping helps you wiggle out of tight spots and regain control.
Step-by-Step Instructions
Lie on Your Back: Start flat on your back with your knees bent.
Turn on Your Side: Shift your weight to one side, using your feet to push off the ground.
Extend Your Hips: Push your hips backward as if you’re trying to slide your butt away from an imaginary wall.
Repeat: Continue this motion on both sides, moving up and down the mat.
Bridging
Explanation of the Technique
Bridging, or the upa escape, is a powerful movement that helps you reverse positions and escape from the bottom, especially when trapped under mount.
Benefits for Reversing Positions and Improving Core Strength
This drill not only helps you escape but also strengthens your core, neck, and legs. It’s a full-body workout that’s essential for developing explosive power.
How to Perform the Drill Correctly
Lie Flat on Your Back: Start with your knees bent and feet flat on the ground.
Bridge Up: Push through your heels to lift your hips as high as possible, reaching for the ceiling with your hips.
Turn Your Hips: As you lift, rotate your hips to one side, driving your shoulder into the mat.
Reset and Repeat: Return to the starting position and repeat on the other side.
Technical Stand Up
Description of the Movement
The technical stand up is a safe way to get back on your feet from a grounded position. It’s vital for maintaining distance from your opponent and transitioning to a standing position without exposing yourself to attacks.
Role in Maintaining Distance and Transitioning to a Standing Position
This drill ensures you can stand up quickly while protecting yourself, keeping you ready to defend or launch an attack.
Detailed Guide on Execution
Sit Up: Start from a seated position with one leg bent and the other extended.
Plant Your Hand: Place the hand on the same side as your bent leg behind you on the mat for support.
Lift Your Hips: Push off the ground with your hand and foot, lifting your hips.
Swing Your Leg: Bring your extended leg back and under you, transitioning to a squatting position.
Stand Up: Rise to a standing position, ready to engage or create distance.
Granby Roll
Insight into the Drill
The Granby roll is a dynamic movement used to escape from bottom positions and enhance your mobility. It involves rolling across your shoulders in a smooth, continuous motion.
Advantages for Mobility and Escaping from Bottom Positions
This drill increases your agility, making it easier to escape from tight spots and transition to dominant positions.
Step-by-Step Breakdown
Start on Your Knees: Begin in a turtle position with your knees and elbows on the mat.
Tuck Your Head: Drop one shoulder to the mat and tuck your head in.
Roll Across Your Shoulders: Roll across your shoulders in a backward motion, using your legs to guide you.
Reset and Repeat: Return to the starting position and repeat the roll, alternating sides.
Penetration Step
Definition and Purpose of the Drill
The penetration step is a crucial drill for takedowns, helping you close the distance between you and your opponent efficiently.
Significance for Takedowns and Aggressive Transitions
Mastering this drill is essential for executing effective takedowns and transitioning aggressively into dominant positions.
Instructions on Proper Technique
Stand in a Fighting Stance: Start with your lead leg slightly forward.
Step Forward: Take a deep step with your lead leg, driving your knee down toward the mat.
Drop Your Level: Lower your hips and drop your rear knee almost to the ground.
Follow Through: Push off your back leg, driving forward to complete the takedown.
Return to Stance: Reset to your fighting stance and repeat the drill.
Why is Drilling Essential?
Reinforcing Technique: Drilling ensures precise execution by allowing practitioners to internalize and fine-tune techniques through repetition.
Building Muscle Memory: Repetition helps the body perform moves instinctively, crucial for swift and effective reactions during matches.
Improving Agility on the Mat: Drilling enhances coordination, balance, and timing, leading to smoother transitions and better control during sparring.
Conclusion
Incorporating these drills into your training routine will significantly enhance your Brazilian Jiu-Jitsu skills. Shrimping, bridging, technical stand up, Granby rolls, and the penetration step are all foundational movements that will help you become more fluid, powerful, and effective on the mat. Keep drilling, stay consistent, and watch your BJJ game reach new heights!