How To Practice Jiu Jitsu At Home

How to Practice Jiu-Jitsu at Home

Practicing Jiu-Jitsu at home can be a fantastic way to supplement your gym training, improve your technique, and maintain your fitness level. While a gym provides the invaluable experience of rolling with partners and receiving direct instruction from experienced coaches, home practice allows you to focus on specific areas, refine movements, and build muscle memory. This guide will provide you with actionable strategies to maximize your home Jiu-Jitsu practice.

Building Your Home Jiu-Jitsu Setup

Before diving into drills, it's crucial to have a suitable space. Here’s what you need:

1. Space and Safety:

• Sufficient Room: Ensure you have enough clear space to move freely without hitting furniture or walls. A minimum of 10 feet by 10 feet is recommended, but more is always better.
• Safe Flooring: A padded mat or a thick carpet is essential to protect yourself from injury. Hard floors are a recipe for bruises and scrapes.
• Clean Environment: Keep the area clean and free from clutter to prevent accidents.

2. Essential Equipment (Optional but Recommended):

• Resistance Bands: These are invaluable for improving your strength and flexibility, particularly for movements like guard retention and escapes.
• Jiu-Jitsu Dummy: While not essential, a Jiu-Jitsu dummy can help you practice techniques on a stationary opponent, improving your timing and precision.
• Mirror: A large mirror allows you to visually assess your form and identify areas for improvement. This is crucial for self-correction.

Effective Home Jiu-Jitsu Drills

Now let's get into the drills that will truly enhance your Jiu-Jitsu game from the comfort of your home. Remember to start slowly and focus on perfect technique over speed.

1. Fundamental Movement Drills:

• Shrimping: Practice shrimping across the mat. Focus on the hip movement and proper weight distribution. This is fundamental for almost every Jiu-Jitsu movement.
• Bridging: Master the bridge. This is crucial for guard retention and escapes. Practice bridging against a wall or using resistance bands for added challenge.
• Hip Movement: Practice transitioning between various hip movements – bridging, shrimping, and rolling. Fluidity in hip movement is key.

2. Guard Retention and Escapes:

• Guard Retention Drills: Work on maintaining your guard against resistance. This can be done against a wall or using resistance bands.
• Escape Drills: Practice various escapes from different positions such as side control, mount, and knee-on-belly. Focus on the fundamental principles of each escape.

3. Positional Drills:

• Mount Escapes: Practice various mount escapes. This is one of the most important positions to escape from.
• Side Control Escapes: Similarly, work on escapes from side control.
• Back Takes: Practice setting up back takes using the mirror to monitor form and positioning.

4. Submissions:

• Submission Drills: Practice submissions slowly and methodically, paying attention to detail. Focus on the correct grips and leverage. Do not attempt to crank submissions to a full lock without a partner. Focus on achieving the correct position and feeling the leverage.

Incorporating Flexibility and Strength Training

Jiu-Jitsu requires both flexibility and strength. Incorporate these elements into your home practice:

• Stretching: Regular stretching is crucial for preventing injury and improving flexibility. Focus on dynamic stretches before drills and static stretches afterwards.
• Strength Training: Bodyweight exercises like push-ups, squats, and planks are great for building strength. Remember to focus on functional strength relevant to Jiu-Jitsu.

Consistency is Key

The key to improving your Jiu-Jitsu at home is consistency. Even 30 minutes of focused practice a few times a week will significantly enhance your skills. Remember to listen to your body, rest when needed, and most importantly, have fun! Supplementing your gym training with focused home practice will undoubtedly accelerate your progress on the mats.