These are some challenging times for everyone including our BJJ community. Supporting and protecting yourself and your family is a primary concern right now. Practicing social distancing recommendations, shelter in place orders, temporary business closures and more can all can take a toll on anyone’s daily routine & lifestyle.
To help maintain your fitness, there are still many things you can do, even by yourself or with an object like a dummy or even a pillow, to remain active.
BJJ Techniques (just a few)
- Bridging (from bottom mount)
- Leg Heist Triangle Drill (laying on back and shooting legs up in the air catching a triangle)
- Leg Pummeling (inward & outward)
- Shrimp
- Shrimp variations (reverse shrimp)
- Scooting (you don’t even need to scoot very far)
- Toreanando Guard Pass
- Knee On Belly spin drill (back-and-forth right-to-left
- Headmount spin drill
- Forward roll
- Backward roll
- Stand-up and base
- Break falls
General Exercise
- Yoga
- Jogging/Running
- Cycling
- Jumping Jacks
- Jumping rope
- Push-ups
- Sit-ups/Crunches
- Leg Lifts
- Hip rotations (upper body rotation)
- Hip flexor stretches
- Planking
- Bag/Shadow Boxing exercises (punches, kicks)
Here are some third-party online resources that may help*:
- Grapple Arts Videos: https://www.grapplearts.com/bjj-drills-at-home-by-yourself/#
- John Danaher – BJJ Fanatics (FREE for limited time): https://bjjfanatics.com/products/self-master-solo-bjj-training-drills-by-john-danaher
- Jason Scully – Grapplers Guide: https://www.youtube.com/watch?v=zboFYX9cxJE
*note: these are third-party resources and we are not affiliated, we are just providing some helpful resources to our members during the COVID-19 shelter-in-place orders.