It can be hard to improve your Brazilian Jiu-Jitsu skills if you don’t have access to a good BJJ gym or cannot go every day. However, there are still ways that you can improve your game from home. Some tips will help you improve your Brazilian Jiu-Jitsu skills from the comfort of your own home.
Get A Grappling Dummy
One of the best ways to improve your Brazilian Jiu-Jitsu skills at home is to get a grappling dummy. A grappling dummy is a great training tool to help you work on your techniques and transitions. Many types of grappling dummies are available on the market, so do your research before purchasing one.
There are many benefits to training with a grappling dummy. First, it allows you to work on your techniques without worrying about an opponent resisting. This is especially helpful if you are new to Brazilian Jiu-Jitsu and are still working on your technique.
Second, a grappling dummy can help you improve your transitions. When you are working with a partner, it can be easy to get stuck in one position. However, when working with a grappling dummy, you can practice your transitions and learn how to move seamlessly from one position to another.
Third, a grappling dummy can also help you work on your escapes. If you find yourself in a bad position, you can use the dummy to practice your escape techniques and get out of the hold.
Fourth, a grappling dummy can help you improve your stamina. This is important because Brazilian Jiu-Jitsu is a very physically demanding sport. If you can work with a grappling dummy for long periods, it will help you build up your endurance and stamina.
Fifth, since you will be practicing the same technique again and again, eventually, those techniques will become mere muscle memory which is great for competitions. Overall, a grappling dummy is an excellent training tool to help you improve your Brazilian Jiu-Jitsu skills from home. If you are serious about improving your game, we highly recommend investing in one.
Watch BJJ Instructional Videos
Another great way to improve your Brazilian Jiu-Jitsu skills at home is to watch instructional videos. Many great instructional videos are available online that can teach you new techniques and help you improve your game. Make sure to find instructional videos that are created by reputable instructors.
Some of the best instructional videos are the ones that are produced by the Brazilian Jiu-Jitsu Federation. The federation releases new instructional videos regularly, so check their website often. The Gordon Ryan instructional videos are also beneficial. You can find these instructional videos on YouTube.
YouTube is also an excellent resource for finding other BJJ instructional videos. Many great channels produce high-quality videos. My favorites are from The Grappling Academy, Knight Jiu-Jitsu, and Chewjitsu.
Watch Competition Footage
In addition to watching instructional videos, you can also watch videos of competitions. This is a great way to see how the top competitors in the world play the game. You can learn a lot by watching these videos and seeing how the best in the world operate.
One of the best places to find competition footage is on the FloGrappling website. FloGrappling is a subscription service that gives you access to a huge library of BJJ competitions. They also have a YouTube channel that features highlights from various competitions.
Another great place to find competition footage is on the IBJJF website. The IBJJF is the largest Brazilian Jiu-Jitsu federation in the world and hosts some of the biggest competitions. They have a YouTube channel that features highlights from all of their events.
In addition to these websites, you can also find competition footage on the websites of various BJJ tournaments. Many of these tournaments will post highlight reels or entire matches on their websites.
Make sure to watch both the amateur and the professional competitions. It is essential to see how both levels of competitors play the game.
Practice Drills That You Learned In The Previous Class
One of the best ways to improve your Brazilian Jiu-Jitsu skills is to practice drills. There are many different types of drills that you can do to help improve your game. Some of the best drills for BJJ are the guard pass drills. These drills will help you develop guard passing skills and improve your overall game.
Another type of drill that is great for BJJ is the escape drill. This drill will help you develop your escape skills and escape bad positions. There are many other types of drills that you can do to help improve your BJJ skills. These are just a few of the most important ones.
Make sure to ask your instructor what types of drills you should be doing to help improve your game. They will be able to give you specific advice based on your level of experience and what you need to work on.
Also, make sure to practice the drills that you learned in the previous class. This will help you remember the techniques and maintain your progress.
Get A Training Partner
Finding a training partner is one of the best ways to improve your Brazilian Jiu-Jitsu skills at home. This can be someone you train with at a local gym or someone you meet online. Your friends and gym buddies can also be good training partners.
If you don’t have a training partner, you can still improve your game by drilling. However, it is always better to have a live training partner so that you can practice against resistance.
There are many benefits to having a training partner. First, they can help motivate you to train. Second, they can provide resistance so that you can practice your techniques against someone trying to stop you. Third, they can help improve your game by giving you feedback.
Make sure to find a training partner at a similar skill level as you. This will help ensure that the training is beneficial for both of you.
You can also find online training partners through various websites and forums. Many different websites connect BJJ practitioners from all over the world. These websites can be a great way to find training partners and improve your game.
Build Your Strength
One of the best ways to improve your Brazilian Jiu-Jitsu is by building your strength. This can be done by lifting weights, doing bodyweight exercises, or both.
Lifting weights will help you develop explosive power, which can be very helpful in BJJ. Bodyweight exercises will help you build endurance and improve your overall physical conditioning. Both types of training are essential for BJJ.
Pull-ups, push-ups, and squats are all great exercises for BJJ. Make sure to do a variety of different exercises so that you can build a well-rounded physique. Turkish get-ups, for example, are great full-body exercises that can help improve your BJJ.
In addition to the physical benefits, strength training can also help improve your mental game. Lifting weights and doing bodyweight exercises can help you develop confidence and mental toughness. These qualities are important for BJJ.
In addition to weightlifting and bodyweight exercises, you should also focus on developing your grip strength. This can be done using a grip trainer or specific exercises like farmer’s walks. Grip strength is important for BJJ because it will help you control your opponents and make it difficult for them to escape your submissions.
Improve Your Endurance
We have all been there, it’s the second round of rolling, and you are already gassed out, and your heart feels like it’s about to explode. This is a common problem for many BJJ practitioners, but it can be remedied with specific training.
Endurance training is important for BJJ because it will help you maintain your energy levels throughout a match or training session. There are many different ways to train your endurance, but one of the best ways is to do interval training.
Interval training consists of short bursts of high-intensity activity followed by rest periods. This type of training is excellent for BJJ because it closely mimics the rollercoaster ride of a match.
There are many different interval training programs that you can follow. One common program is the Tabata protocol, which consists of 20 seconds of maximal effort followed by 10 seconds of rest. This cycle is repeated eight times for a total of 4 minutes.
You can also do other types of interval training, such as sprints, hill sprints, or bike intervals. The important thing is to find a program that works for you and that you can stick with.
In addition to interval training, you should also focus on developing your aerobic capacity. This can be done by running, swimming, or cycling. Aerobic exercise will help you develop cardiovascular endurance and run out of steam during matches.
BJJ is a very demanding sport, both physically and mentally. It is important to have good endurance so that you can maintain your energy throughout the whole match.
Improve Your Flexibility
Flexibility is often overlooked in BJJ by amateurs, but it is an important quality to have. Good flexibility will help you execute techniques more effectively and prevent injuries. There are many different ways to improve your flexibility. The best way is to do a combination of static stretching and dynamic stretching.
Static stretching involves holding a position for an extended period. Dynamic stretching involves moving through a range of motion repeatedly. Both types of stretching are important for BJJ. Some great static stretches for BJJ include the pike stretch, the cobra stretch, and the butterfly stretch. These stretches will help you increase your flexibility and prevent injuries.
Dynamic stretches are also important for BJJ. These stretches will help you increase your range of motion and improve your technique. Some great dynamic stretches include leg swings, arm circles, and lunges.
In addition to stretching, foam rolling is a great way to improve flexibility. Foam rolling helps to release muscle tension and break up knots. This can help you increase your range of motion and prevent injuries.
It is important to stretch regularly if you want to improve your flexibility. A good time to stretch is after training when your muscles are warm. You should also focus on stretching the muscles you use the most in BJJ. For example, if you are a guard player, you should focus on stretching your hips and hamstrings.
In addition to stretching and foam rolling, mobility training is a great way to improve your flexibility. Mobility training helps you develop the range of motion in your joints. This can help you execute techniques more effectively and prevent injuries.
There are many different mobility exercises that you can do. Some great mobility exercises for BJJ include lunges, hip circles, and leg swings. These exercises will help you increase your range of motion and improve your technique.
It is essential to do mobility training regularly if you want to improve your flexibility. A good time to do mobility training is after training when your muscles are warm.
Develop Your Neck Muscles
As in almost all martial arts, developing your neck muscles is important for BJJ. A strong neck will help you defend against chokes and take-down attempts. It will also help you prevent injuries.
There are many different exercises that you can do to develop your neck muscles. Some great exercises for building neck strength include the seated head nod, the lying head nod, and the head harness. These exercises will help you build muscle and improve your technique.
It is important to train your neck regularly if you want to develop it properly. A good time to train your neck is after training when your muscles are warm. You should also focus on stretching the muscles you use the most in BJJ. For example, if you stretch your trapezius regularly, it will help you prevent injuries.
Visualize Your Training And Techniques
Visualization is a powerful tool that can help you improve your BJJ. Visualization is the process of mentally rehearing an event or imagining future events. When you visualize your training, you will be better able to execute techniques and prevent injuries.
To visualize your training, you should first relax your body and clear your mind. Then, imagine yourself going through a BJJ class or match. See yourself executing techniques perfectly and feel the sensation of success. After you have finished visualizing, take a few deep breaths and relax.
It is important to visualize your training regularly if you want to improve your BJJ. An excellent time to visualize your training is before bedtime or before a competition. You should also focus on visualizing the techniques you struggle with the most.
For example, if you have trouble executing a particular sweep, visualize yourself doing it ideally several times. This will help you overcome your fear and execute the sweep effectively.
Practice Your Rolls And Falls
Rolling and falling are essential parts of BJJ. To improve your BJJ, you should practice these skills regularly.
There are many different ways to practice your rolls and falls. You can use a crash mat, a foam roller, or a pillow. You can also roll with a partner. Whichever way you choose to practice, make sure that you are relaxed and focused on the movement.
It is essential to practice your rolls and frequent falls if you want to improve your BJJ. A good time to practice these skills is after training when your muscles are warm. You should also focus on practicing the techniques you struggle with the most. For example, practice it several times if you need help executing a particular roll. This will help you overcome your fear and perform the roll effectively.
Think About Your Strengths And Weaknesses And Train Accordingly
Every fighter has different strengths and weaknesses. It is important to think about your strengths and weaknesses and train accordingly.
Ask your coach or a training partner if you need clarification on your strengths and weaknesses. They will be able to give you feedback and help you identify areas that need improvement. Once you know your strengths and weaknesses, you can create a training plan that will help you improve.
It is important to train regularly if you want to improve your BJJ. Attending class twice or three times per week is a good starting point. You should also focus on drilling the techniques you struggle with the most. For example, if you need help executing a particular sweep, drill it several times.
This will help you overcome your fear and execute the sweep effectively.
Use Stability Ball
A stability ball is a great tool that can help you improve your BJJ. The stability ball can improve your balance, strength, and flexibility. You can use the stability ball to improve guard passing and hip mobility.
When using the stability ball, ensure you are relaxed and your muscles are warm. You should also focus on your breathing. Inhale through your nose and exhale through your mouth.
Drilling moves such as guard passes and hip escapes on the stability ball will help you improve your BJJ. You should focus on drilling the techniques that you struggle with the most. For example, if you have trouble executing a particular guard pass, drill it several times. This will help you overcome your fear and execute the guard pass effectively.
Solo drills are a great way to improve your BJJ. Solo drills help you focus on the technical aspects of the sport and develop muscle memory.
There are many different solo drills that you can do. Some standard solo drills include shrimping, bridge-ups, and guard sweeps. You can also practice basic techniques such as setups for arm bars, triangles, and Omoplatas. Practicing hip escapes, guard sweeps, and bridge-ups will help you improve your game.