Beginning a new sport or activity can be a little bit intimidating, especially something as technically precise as Brazilian Jiu-Jitsu. It is an art that provides a lifetime of challenges and rewards for the practitioner. But as the saying goes “A journey of a thousand miles begins with the first step”, your BJJ journey begins with a few simple foundational techniques.
Before beginning any rigorous physical training, begin first with a medical examination to determine that you are in good physical condition. BJJ is a very demanding sport, and proper physical condition is important for enjoyment and safety.
Warming Up Your first BJJ exercise doesn’t involve a partner, but is important to get your body accustomed to the movements and techniques. Stretching and limbering up is important to increase the range of motion and for reducing muscle strain and injury.
Rolls There are a variety of rolls that help you not only with some of the basic movements of BJJ, it helps you become more flexible, mobile, and comfortable on the ground. The Forward Roll is performed from a squatting position. You place your hands flat on the mat, tuck your chin to your chest, and push with your feet, rolling straight over. The Shoulder Roll is similar, but instead of tucking your chin to your chest, you turn your chin to one side and roll onto the opposite shoulder. The Backwards Roll begins with a squat and you let your weight carry you backwards into a roll. This can also be a backwards shoulder roll.
Triangle Sit-Ups This is not only a good conditioning exercise, but it helps develop techniques that help you learn to elevate your hips, and also is good for positioning an opponent for a rear choke. To perform, begin by lying on your back and rock backwards onto your shoulders, thrusting your legs into the air. Then alternate making the figure “4” by placing your instep behind the opposite knee with each roll back onto your shoulders.
Shrimping Among your first techniques will be Shrimping. This is a good warmup exercise that also helps develop hip movement and escape techniques from top control. This is performed while lying on your back or side. To perform, begin by lying flat on your back or side. Bend one knee, plant your heel solidly and extend the leg while turning in the opposite direction. This should place you at a 90-degree angle from your original position.
Guard Retention Drills There are a variety of drills (requiring a partner) that train movement and body position while maintaining guard against an opponent. Beginning on your back, rock and turn your body with your feet in the direction of your opponent’s chest. You can use your feet on your opponent’s hips and legs to create distance and reorient your body, maintaining distance and a defensive posture.
Basic Submission- The Kimura The primary goal of a BJJ match is to cause your opponent to submit. This is often accomplished through a variety of limb manipulations and joint locks. One of the first submissions you will encounter is the Kimura. This is usually applied from the closed guard by isolating your opponent’s arm with your same-side hand. After raising yourself on your elbow, reach over your opponent’s shoulder with your other arm and grab your wrist. This creates a figure-four lock on the opponent’s arm. To complete, fall backwards while maintaining the 90-degree orientation of the opponent’s arm until they tap.
These are only a few of the many techniques and tactics you will learn while training in Brazilian Jiu-Jitsu. Come begin your journey with the experienced staff at Breakaway Jiu-Jitsu in Newport News, VA. Please contact us today at (757) 223-0373. Breakaway Jiu-Jitsu in Newport News.