Solo training

I often get questions in class on online about what workouts could be done at home or at the gym to supplement our Judo and Jiu-jitsu abilities.

The best advice I can give is that the warm up exercises we do are essential movements that we use while engaged in Jiu-jitsu grappling rounds. 

Here are some examples of the exercises and what purpose they serve.

--Judo pushups or dive-bombers-- this exercise will aid in your ability for sprawl defense to takedowns as well as help you develop good pressure when doing guard passes, hold downs, etc.

--Cockroaches or crunch twists--These develop your core strength and help with your pivotal open guard mobility or just while on your back.

--Bridge and roll--good for core strength. Escaping mount and other various pinning positions. The bridge is also used for armbars, kneebars, and some other subs. 

--Shrimp or hip escape--creating space for escapes from pins.

--Step over or hip switch--This skill is for guard recovery/guard retention. It will also help you with sweeps and subs.

--Forward rolls, backward rolls, and side rolls--for mobility while inverted and numerous rolling attacks/defenses

--X patterns high and low--For developing mobility for turning in and out for escapes and attacks.

--Technical Stand up or Standing in Base--This is just a great habit to have.

--Ukemi (falling practice)--You can perform falling practice from low or medium level if you do not have a padded flooring or tatami. Proficiency in your throws/takedowns is directly connected to your confidence in falling well.

--Uchi-komi with belt or resistance bands--This aids in your footwork and speed of attack for your throws. It is a great way to get in repetitions (the key to muscle memory).

Below you will find some videos that give some more ideas on solo drills. I have also included Jeff Glover discussing the use of the stability ball. The stability ball is one of the least expensive and most useful tools you can get to help supplement your Jiu-jitsu at home.