Improve your balance<\/li>\n<\/ul>\nShould You Train Solo Drills Even if You Get to Class Regularly?<\/h3>\n
It depends.<\/p>\n
If your sessions already involve doing movement drills… then it’s probably not needed.<\/p>\n
If you turn up, rep a few techniques, then roll… yes.<\/p>\n
Think about it:<\/p>\n
Basketball players practice shooting.<\/p>\n
Golfers practice their swing.<\/p>\n
Tennis players practice their serve.<\/p>\n
You get the picture.<\/p>\n
They are a good supplement<\/strong> to your jiu jitsu training.<\/p>\nBut… The Main Thing to Remember About Solo Drilling?<\/strong><\/h3>\nDon’t let solo drills replace your training.<\/p>\n
<\/p>\n
Improvement comes from:<\/p>\n
Working on timing. Discovering which techniques work for you. Your body shape. Your opponents’.<\/p>\n
That’s what make BJJ effective.<\/p>\n
If all you do is solo drilling?<\/p>\n
It’s like only doing kata. Or practing kicking and punching air.<\/p>\n
As if any martial art ever only trained like that…<\/p>\n
What Are Some Ideas for Solo Drill Workouts?<\/h2>\n
These are some of the workouts I’m currently doing:<\/p>\n
The BJJ Solo Drill Home Warm-Up<\/h3>\n
This is the warm-up I do when I’m about to train at home:<\/p>\n
HINT: It’s the top 9 solo drills<\/p>\n
My wife is used to me being weird, so it’s okay<\/p>\n
I do 3x rounds of 5x repetitions (5x each side if it’s a one-sided exercise)<\/p>\n
\n- Hip escapes (shrimps)<\/li>\n
- Bridging<\/li>\n
- Bridge and hip escape combo<\/li>\n
- Bridge and mount escape combo<\/li>\n
- Forwards and backwards rolls<\/li>\n
- Inversions (side rolls)<\/li>\n
- Technical stand-up<\/li>\n
- Sprawls<\/li>\n
- Shooting for doubles and singles<\/li>\n<\/ol>\n
<\/p>\n
The BJJ Solo Drill ‘Anytime Fitness’ Warm-Up<\/h3>\n
This is the warm-up I do when I’m in public.<\/p>\n
I don’t mind being weird.<\/p>\n
But…<\/p>\n
Inversion rolls are VERY weird when you think about it.<\/p>\n
So for this one I do 3x rounds of 10x repetitions of:<\/p>\n
\n- Bridging<\/li>\n
- Sprawls<\/li>\n
- Shooting for doubles<\/li>\n<\/ol>\n
The sprawls look like burpees with poor form… and I sort of disguise the shots for doubles as dynamic lunges.<\/p>\n
The 36 Solo Grappling Drills Movement Workout<\/h3>\n
I credit Jason Scully for this one, and use his video from above.<\/p>\n
Why 36 drills?<\/p>\n
I counted 34 drills in his video…<\/p>\n
…plus added in sprawls and technical stand-ups.<\/p>\n
I usually go for 5x reps each side, aiming to go slow and smooth<\/p>\n
[This means it doesn’t take 7 minutes, I allocate half an hour]<\/p>\n
Tabata Intervals with Jiu Jitsu Solo Drills<\/h3>\n
Below is an example Tabata workout I use for conditioning.<\/p>\n
Note:<\/p>\n
I’ve specifically chosen drills that I find harder to stuff up when I’m fatigued…<\/p>\n
… and I make the less technical exercises last.<\/p>\n
AFTER I do the solo drill home warm-up:<\/p>\n
\n- Technical Stand-Up<\/strong>\u00a0(4 minutes of 20 seconds on, 10 seconds rest)\n
\n- One minute rest<\/li>\n<\/ul>\n<\/li>\n
- Shooting for Doubles <\/b>(4 minutes of 20 seconds on, 10 seconds rest)\n
\n- One minute rest<\/li>\n<\/ul>\n<\/li>\n
- Sprawls<\/strong>\u00a0(4 minutes of 20 seconds on, 10 seconds rest)\n
\n- One minute rest<\/li>\n<\/ul>\n<\/li>\n
- Bridges<\/strong> (4 minutes of 20 seconds on, 10 seconds rest)<\/li>\n<\/ul>\n
<\/p>\n
Summary<\/h2>\n
Now you know how to practice BJJ on your own. Solo drills are not enough on their own, but they are essential in building up the physical attributes and coordination in all the fundamental positions you will find yourself in while rolling.<\/p>\n
Even if you have a small space you can dedicate at home, in your garage, or basement, you can use the spare time you find here and there. I admit BJJ solo drills are not the most exciting way to train, but they’re the most convenient, so they serve their purpose.<\/p>\n
To round things off, here is a good summary of the solo drills you can and should do:<\/p>\n