BJJ Solo Drills

Solo drills can be an integral part of a BJJ students progress. They can be untilised as a pre-technique to help students with the technique taught in class but can also be used in strength and conditioning aspect of a class.

Below are a list of solo drills with both written explanations and video references that can be referred to.

Brazilian Dancing Push Up Combo

Video: Brazilian Dancing Push Up Combo

Brazilian Dancing Push Up Combo

Teaching Tips and Terminology

 

  • Begin this drill by standing in an upright position with your feet flat on the floor about shoulder width apart. Keeping your legs as straight as possible, place your hands flat on the floor a few feet in front of yourself.

 

  • Your body should now resemble an archway.

 

  • Start the drill by raising your right hand and left leg off of the mats, balancing on your other extremities.

 

  • Turn your body so that you raise your right shoulder slightly and kick your left leg through the newly opened space.

 

  • Using your opposite arm and leg strength, lower yourself so that your left hip now touches the mats.

 

  • In order to regain your starting position, lift your hip off of the floor and draw your leg back through the space, planting it behind you. Twist your body back and replant your hand.

 

  • Complete the Brazilian dance by repeating the above steps for your opposite side (raise your left hand and right foot off of the mats this time).

 

  • Once you have danced to both sides, complete the drill with a regular push up.

 

  • To complete a proper push up, have your hands flat on the mats in line with your Pectoralis Majors (upper chest muscles) and splay your arms 45 degrees from your sides.

 

  • Keeping your back straight, lower yourself slowly until your nose touches the mats before driving back up to full arm extension.

 

  • Do not look up, as this takes your back and hips out of alignment, thus ruining the push up.

 

  • REMEMBER – No part of your body except for your hands, feet, hips and nose should ever touch the mats when conducting this exercise.

 

Alternative/Additional Movements

 

  • When conducting the Brazilian dance portion of this exercise, try to gain momentum, so that you have a smooth transition between the leg kick-throughs (see video).

 

  • Complete more than two dance movements and one push up for each repetition of this exercise.

 

Around the World

Around the World

Teaching Tips and Terminology

  • Start by resting on your knees with your feet tucked underneath you.

 

  • Your knees should be wide apart and your feet should be flat (heels and toes touching your bottom), resembling the base of a three sided pyramid.

 

  • To begin the drill, sweep both feet out to one side and fall to your opposite hip.

 

  • Rock onto your bottom as you kick your legs straight out in front of you.

 

  • Keep your momentum going as you continue to rock onto your other hip.

 

  • Bring your legs back underneath you to the other side of your body.

 

  • Lastly, use your core strength to pull yourself back up onto your feet and knees so that you regain your starting position.

 

  • Commence the drill again, kicking your feet to the opposite side of the direction you first started.

 

  • REMEMBER – Don’t use your hands to assist yourself when conducting this exercise
Arm Lock Sit Ups

Video: Arm Lock Sit Ups

Arm Lock Sit Ups

Teaching Tips and Terminology

  • To begin the exercise, lay flat on your back with your arms straight and your hands either near your hips or 45 degrees from your body.

 

  • Curl your knees towards your chest so that your legs form a 90 degree angle and your hips are just off the mats.

 

  • Using your hands on the mats as support, raise your hips and legs into the air, kicking upwards.

 

  • Once in the air, slightly twist your hips to simulate arm locking someone from the closed guard.

 

  • Each time you raise your hips, alternate the direction of the hip twist.

 

  • REMEMBER – once this drill has begun, you should never let your feet touch the floor until its completion

 

Alternative/Additional Movements

  • To add challenge to the drill, you may choose to extend your legs away from your body before bringing them back to your chest and shooting up to simulate the arm lock.
Arm Circles (single and double)

Arm Circles (single and double)

Teaching Tips and Terminology

 

  • To begin the single arm circle, place one hand on your hip and extend the other so that it is completely straight.

 

  • Slowly begin to rotate your arm in a 360 degree circle.

 

  • After x amount of forward rotations, reverse the direction of your arm so that you are now rotating backwards.

 

  • Remember to switch arms after a sufficient amount of rotations.

 

  • REMEMBER – Make sure not to move your head, body or hips as you perform this exercise

 

 

Alternative/Additional Movements

 

  • Alternatively to placing your hand on your hip, you may stretch one arm down by your side as you rotate the other.

 

  • You may also choose to rotate both arms at once instead of placing one hand on your hip and alternating sides.

 

Alternate Shuffles

Alternate Shuffles

Teaching Tips and Terminology

 

  • This dynamic drill leads on from the standard shuffle or from jogging.

 

  • To begin, have the class moving in a circle around the edge of the mat space, with everyone facing inside. One foot leads as you step wider apart, whilst the other follows.

 

  • Once the lead foot has stepped twice, perform a slight jumping motion to accommodate a 180 degree turn of your body, so that you are now facing outside the mat space.

 

  • This will change your trailing leg into your lead leg.

 

  • Repeat the motions of stepping twice and spinning to change sides for 1 – 2 revolutions of the mat space.

 

  • REMEMBER – Always keep your feet lightly touching the floor, ideally you want to be making a “whisk” sound as you perform this drill. It is also very important that your feet should never cross over one another as you perform this movement.
Alligator Push Up

Video: Alligator Push Ups

Alligator Push Up

Teaching Tips and Terminology

  • To begin the Alligator push up, you must have a long side and a short side.

 

  • Position yourself as if you were doing a regular push up and then reach one hand out and stretch the leg on that same side back, so that you look like superman flying. This is the long side.

 

  • On the other side, pull your knee up and flare it out to the side and then bring your elbow down, so that your arm forms a 90 degree angle. Your elbow should rest on the inside of your knee. This is the short side.

 

  • Your arms should be locked straight at the beginning of the movement. As the push up starts, you will bend both arms and lower yourself as far as your flexibility and strength will allow.

 

  • As you push back up, change over your long and short sides.

 

  • To change sides, stretch the short side arm forward as you drive off of the short foot to extend yourself. Leave the long side hand where it is, and as you drive forward, bend your arm at the elbow to 90 degrees. Bring your knee up and flare it out to complete the transition.

 

  • If the alligator push up is performed as a line drill, keep using the above transition to complete the exercise, as it will push you forwards down the mat.

 

  • To re-change sides if the drill is static (on the spot), simply follow the above steps in reverse.

 

  • Drive off of your short side hand as you extend your leg backwards. Leave your long side leg where it is and bend at the knee as you push yourself back. Lastly, bend your new short side arm back to complete the transition.

 

  • REMEMBER – To correctly perform the alligator push up, no body parts except for your hands and feet should be touching the ground for the entire duration of the movement.

 

Alternative/Additional Movements

 

  • Perform the alligator push up more than once before alternating sides.

 

  • Keeping the same leg positioning, have your arms placed as if you were doing a normal push up and complete x number of reps before switching leg sides.
Brazilian Dancing

Video: Brazilian Dancing

Brazilian Dancing

Teaching Tips and Terminology

 

  • Begin this drill by standing in an upright position with your feet flat on the floor about shoulder width apart. Keeping your legs as straight as possible, place your hands flat on the floor a few feet in front of yourself.

 

  • Your body should now resemble an archway.

 

  • Start the drill by raising your right hand and left leg off of the mats, balancing on your other extremities.

 

  • Turn your body so that you raise your right shoulder slightly and kick your left leg through the newly opened space.

 

  • Using your opposite arm and leg strength, lower yourself so that your left hip now touches the mats.

 

  • In order to regain your starting position, lift your hip off of the floor and draw your leg back through the space, planting it behind you. Twist your body back and replant your hand.

 

  • Complete the Brazilian dance by repeating the above steps for your opposite side (raise your left hand and right foot off of the mats this time).

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – No part of your body except for your hands, feet, and hips should ever touch the mats when conducting this exercise.

 

Alternative/Additional Movements

 

  • When conducting this exercise, try to gain momentum, so that you have a smooth transition between the leg kick-throughs.
Break Dancing

Video: Break Dancing

Break Dancing

Teaching Tips and Terminology

 

  • The Break Dancing drill is very similar to the Brazilian Dancing drill with only a small difference.

 

  • Begin this drill by standing in an upright position with your feet flat on the floor about shoulder width apart. Keeping your legs as straight as possible, place your hands flat on the floor a few feet in front of yourself.

 

  • Your body should now resemble an archway

 

  • Start the drill by raising your right hand and left leg off of the mats, balancing on your other extremities.

 

  • Turn your body so that you raise your right shoulder slightly and kick your left leg through the newly opened space.

 

  • Using your opposite arm and leg strength, lower yourself so that your hip now touches the mats.

 

  • Instead of drawing back through the space with your leg, continue to push through and place your right hand flat on the mats behind you whilst placing your left foot flat on the mats in front of you.

 

  • You should now have both arms locked straight behind you and both legs bent in front of you, supporting your weight and keeping your hips off of the floor.

 

  • Continue the momentum of the drill by lifting your left hip and shoulder slightly to accommodate a turn of your body.

 

  • Take your left hand off of the mats as you turn and draw your right leg back through the new space.

 

  • Complete the movement by turning all the way over and replanting your leg and hand so that you are now in the original starting position.

 

  • Carry out the movement twice before switching sides.

 

  • REMEMBER – No body parts aside from your hands, feet and hips should ever touch the floor for the duration of this drill

 

Alternative/Additional Movements

 

  • To add challenge to the drill, maintain momentum and flow through the drill without pausing at the intermittent stages.
Bridge and Turn

Video: Bridge and Turn

Bridge and Turn

Teaching Tips and Terminology

 

  • To begin this drill, lay flat on your back with your elbows pinched tight you your sides and your hands near your face. Your knees should be pointing towards the ceiling and your feet tucked as close to your bottom as possible.

 

  • To begin the drill, try to place your right ear on your right shoulder and then turn your head to look at the direction you want to turn (if you want to roll to the right, look right). This clears the space and makes it easier to roll over your left shoulder.

 

  • Using your feet to push off the mats, raise your hips as far as you can.

 

  • With your right hand, reach as far to your left as possible on an upwards diagonal angle before touching the mats. This will have the effect of turning your body to aid in completing the movement.

 

  • Lastly, follow with your right leg, stepping it over your left as you turn over fully to your knees and complete the movement.

 

  • To regain your starting position, simply roll forwards over your left shoulder.

 

  • Repeat the drill on the opposite side (stepping over the right shoulder).

 

  • REMEMBER – The true key to the bridge and roll is moving your head out of the way and raising your hips as far as you can before attempting the step over.
Bridges

Video: Bridges

Bridges

Teachinng Tips and Terminology

 

  • To begin the exercise, start in a seated position. Tuck your chin to your chest and wrap your arms around yourself – like you’re giving yourself a hug.

 

  • Rock backward onto your back as you unwrap your arms and slap the ground palm down at 45 degree angles from your body.

 

  • Instead of sitting up again however, remain on your back and pull your heels as close to your bottom as you can with your knees pointing towards the ceiling. Next, tuck your arms tight to your sides with your hands near your face.

 

  • To continue the motion of the exercise, kick your legs out straight and then bring your heels back towards your bottom, with your knees facing the ceiling. This will warm up the abdominal (stomach) muscles.

 

  • Using your feet to push off the mats, raise your hips as far as you can. At the same time, turn your head so that you’re looking to the left.

 

  • With your right hand, reach as far to your left as possible on an upwards diagonal angle before touching the mats. This will have the effect of turning your body slightly.

 

  • Instead of turning all the way over, drop your hips back down to the mats.

 

  • Kick your legs out and bring them back again before repeating the motion with your left hand.

 

  • After completing the motion on both sides, kick your legs out and use the momentum this generates to sit back up into your starting position.

 

  • REMEMBER – The key to a good bridge is raising your hips as far as you can and moving your head so that you look at the direction you want to bridge before reaching on the diagonal.
Bum Flicks

Bum Flicks

Teaching Tips and Terminology

 

  • Start this exercise by having the class jogging around the mat space in a circle.

 

  • Place your hands palms out over your bottom.

 

  • As you jog forward, try to raise your heels towards your bottom far enough to touch your hands.

 

  • Continue this exercise for 1-2 revolutions of the mat space

 

  • REMEMBER – Always place your hands over your bottom for protection and don’t flick your heels up too hard. It’s not uncommon to ‘cork’ yourself with this exercise.
Calf Walks

Video: Calf Walks

Calf Walks

Teaching Tips and Terminology

 

  • To begin this exercise, position yourself as if you were going to do a push up, except lock your arms straight.

 

  • After this, walk your feet forward until your hips are raised just above your shoulders.

 

  • Supporting your weight through your toes, lock your legs straight.

 

  • Now that you’re ready to commence the exercise, alternate dropping one knee towards the ground as you push the other heel back.

 

  • You should simultaneously feel a stretch and a work out in your calf muscles.

 

  • REMEMBER – Do not bounce as you conduct this exercise, it should be a flowing motion, like kneading dough.
Carioca

Carioca

Teaching Tips and Terminology

 

  • This exercise usually leads on from jogging.

 

  • Start this exercise by having your class jogging in a circle around the mat space.

 

  • Call out “Inside Carioca!”

 

  • After you call out, turn to face the ‘inside’ of the mat space.

 

  • Step wide with your lead leg, following and crossing over in front of it with your trailing leg.

 

  • Step wide with your lead leg again, and again follow it with your trailing leg, except this time cross over behind.

 

  • Continue this pattern of crossing over in front and behind for 1 -2 revolutions of the mat space.

 

  • When ready call out “Outside Carioca!” and spin 180 degree so that you are now facing ‘outside’ the mat space.

 

  • This will switch your lead leg into your trailing leg and vice versa.

 

  • Continue the above pattern for another 1-2 revolutions of the mat space.
Chest Flys

Video: Chest Flys

Chest Flys

Teaching Tips and Terminology

 

  • To begin this exercise, stand up right with your feet shoulder width apart.

 

  • Start by crossing your arms over your chest to stretch your back muscles and then open your arms wide to stretch your chest muscles.

 

  • As you recross your arms, change the stacking order (If your left arm was crossed over on top of your right arm to begin with, change so that your right arm is now crossed over on top of your left).

 

  • Repeat the drill until your arms, chest and back are sufficiently stretched.

 

  • REMEMBER – Keep your head, hips and legs still as you conduct this exercise.

 

Alternative/Additonal Movements

 

  • You may ‘double pump’ your arms back to stretch your chest before re-crossing them.
Ear to Shoulders

Video: Ear to Shoulders

Ear to Shoulders

Teaching Tips and Terminology

 

  • Stand in an upright position with your hands on your hips.

 

  • Making sure not to move any part of your body except for you head, gently try and touch your left ear to your left shoulder.

 

  • Bringing your head back up to the centre of your body, repeat the process and try to touch your right ear to your right shoulder.

 

  • REMEMBER – Don’t jerk your head from side to side, the motion needs to be controlled and slow to avoid injury. On top of this, make sure that you aren’t bringing your shoulder to your ear, as this defeats the purpose of the exercise.
Forward Get Ups

Video: Forward Get Ups

Forward Get Ups

Teaching Tips and Terminology

 

  • To begin this drill, position yourself so that you are seated on the mats. Your left foot should be flat on the mats with your knee pointing towards the ceiling. Your right leg should be laid flat on the mats, with your right foot tucked behind your left.

 

  • A good point of reference is to imagine that your legs at hands on an analogue clock. Your knees want to be pointing at 12 and 3.

 

  • Using your core strength, pull yourself over your right leg into a combat base position.

 

  • As you sit down again, kick your legs straight and alternate their positioning (Your right foot now wants to be flat on the mats with your knee pointing towards the ceiling whilst your left leg is laid flat on the mats and tucked behind your right).

 

  • Use your core strength again to pull yourself over your left leg into a combat base position.

 

  • Repeat the exercise for x amount of repetitions.

 

Alternative/Additional Movements

 

  • Instead of kicking your legs straight out in front of you to change their positioning, you may also choose to rock back onto your shoulders to accommodate the change. This is a useful alternative to those who are struggling with the first variation of the drill as it generates momentum to pull yourself over your bottom leg.

 

  • Instead of alternating your feet with each repetition, you may also choose to sit up over a single leg for x amount of times before changing sides.

 

  • As a fun addition to the drill, you may also choose to imagine you are grabbing a rope with your hands to “help” you sit up over your bottom leg.
Grip Grabs

Video: Grip Grabs

Grip Grabs

Teaching Tips and Terminology

 

  • Stand in an upright position with your feet shoulder width apart.

 

  • To begin the exercise, hold your arms straight in front of you and open your hands, stretching your fingers out as far as they will go.

 

  • After this, clench your hands into fists as tight as you can.

 

  • Repeatedly open and close your hands for x amount of repetitions.

 

  • To continue the exercise, hold your arms straight out to the side – much like an aeroplane.

 

  • Continue to open and clench your hands for x amount of repetitions.

 

  • Lastly, hold your arms straight above your head and repeat the exercise and then down by your sides and repeat the exercise.

 

  • REMEMBER – Always hold your arms straight as this will force your forearms to work more, which is the point of the exercise.
Ground Touch and Change

Ground Touch and Change

Teaching Tips and Terminology

 

  • Start this exercise by having the class jog in a circle around the mat space.

 

  • As you jog, sporadically yell out “Left hand down!” or something similar.

 

  • Quickly bend down and place your left hand on the mat.

 

  • Repeat with your right hand.

 

  • Repeat with both hands.

 

  • After you have cycled through putting your hands down, call out “Change Direction!” and pivot 180 degrees on the spot and start jogging in the opposite direction as quickly as possible.

 

  • REMEMBER – Explain the rules before conducting this exercise, as if you yell out and randomly stop, you may cause injury via collisions.
Head Circles

Video: Head Circles

Head Circles

Teaching Tips and Terminology

 

  • Stand in an upright position with your feet shoulder width apart and place your hands on your hips.

 

  • To begin, try to place your chin on your chest and then slowly begin to toggle it around your shoulders in a circular motion, always coming back to the resting chin-on-chest position.

 

  • Change directions every time you start a new revolution.

 

  • REMEMBER – Don’t rotate your head too fast, as this can cause undue stress on your neck.
Head Nods

Video: Head Nods

 

Head Nods

Teaching Tips and Terminology

 

  • Very Similar to Head Circles and Head Turns.

 

  • Stand in an upright position with either your hands by your side or on your hips.

 

  • Slowly lower your chin to your chest or as far as it will go.

 

  • After this, slowly raise your head so that you are looking at the ceiling or as far as it will go.

 

  • REMEMBER – Do not head not too fast, as this can caused undue stress on the neck.
Head Turns

Video: Head Turns

Head Turns

Teaching Tips and Terminology

 

  • Very similar to Head Nods and Head Circles.

 

  • Stand in an upright position with your feet shoulder width apart and your hands on your hips or by your sides.

 

  • Slowly turn your head from side to side as far as it will go. It should look as if you were shaking your head to signify disagreement or “no”.

 

  • REMEMBER – Don’t shake your head too rapidly, as this can cause undue stress to your neck.
High Knees

High Knees

Teaching Tips and Terminology

 

  • Start this exercise by having your class jogging in a circle around the mat space.

 

  • When ready shout out “high knees!” and hold your hands in front of you at waist height.

 

  • As you jog around the mat space, raise your knees so that they lightly slap your hands.

 

  • Continue this exercise for 1-2 revolutions of the mat space.
High Leg Brazilian Dancing

Video: High Leg Brazilian Dancing

High Leg Brazilian Dancing

Teaching Tips and Terminology

 

  • This exercise is very similar to the Brazilian Dancing drill.

 

  • Begin this drill by standing in an upright position with your feet flat on the floor about shoulder width apart. Keeping your legs as straight as possible, place your hands flat on the floor a few feet in front of yourself.

 

  • Your body should now resemble an archway

 

  • Start the drill by raising your right hand and left leg off of the mats, balancing on your other extremities.

 

  • Turn your body so that you raise your right shoulder slightly and kick your left leg through the newly opened space.

 

  • Using your opposite arm and leg strength, lower yourself so that your left hip now touches the mats.

 

  • As your hip touches the mats, raise your left leg as far off the floor as your flexibility will allow.

 

  • In order to regain your starting position, lift your hip off of the floor and draw your leg back through the space, planting it behind you. Twist your body back and replant your hand.

 

  • Complete the Brazilian dance by repeating the above steps for your opposite side (raise your left hand and right foot off of the mats this time).

 

  • REMEMBER – No part of your body except for your hands, feet and hips should ever touch the mats when conducting this exercise.

 

Alternative/Additional Movements

 

  • When conducting the Brazilian dance portion of this exercise, try to gain momentum, so that you have a smooth transition between the leg kick-throughs (see video).
Hindu Squats

Video: Hindu Squats

Hindu Squats

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width apart and your toes pointing forwards. Your hands also want to be resting by your sides.

 

  • Maintaining a straight back, bend at the knees and hips, rocking onto your toes slightly

 

  • Once low enough, lightly brush your knuckles along the mats, starting behind your feet and ending in front of them.

 

  • Rocking back onto the flats of your feet, stand back up to a full upright position before commencing the next squat.

 

  • REMEMBER – DO NOT drop heavily onto your haunches to bounce and gain momentum to drive yourself back up, as this can cause serious and long lasting damage to your knees. Lower yourself steadily and then stand back up using your own strength.
Hip and Chest Bumps

Hip and Chest Bumps

Hip and Chest Bumps

 

Teaching Tips and Terminology

 

  • To begin the exercise, start in a seated position. Tuck your chin to your chest and wrap your arms around yourself – like you’re giving yourself a hug.

 

  • Rock backward onto your back as you unwrap your arms and slap the ground palm down at 45 degree angles from your body.

 

  • Instead of sitting up again however, remain on your back and pull your heels as close to your bottom as you can with your knees pointing towards the ceiling. Next, tuck your arms tight to your sides with your hands near your face.

 

  • Explode off of the mats with your feet to sharply push your hips into the air. At the same time, jerk your hands up into the air. This simulates pushing someone off of the mount position.

 

  • As you reach the apex of the hip bump movement, bring your feet off the mats as well and curl your knees slightly towards your chest.

 

  • This serves the purpose of curving your back so that you rock back to your stating position instead of landing heavily on your back.

 

  • Repeat multiple hip and chest bumps each time you sit up.

 

  • REMEMEBER – Keep your elbows tucked in as you jerk your hands up. This will reinforce the habit to protect your arms and consequently reduce the number of arm locks that you suffer as a result.
Hip Bumps

Hip Bumps

Hip Bumps

Teaching Tips and Terminology

 

  • To begin the exercise, start in a seated position. Tuck your chin to your chest and wrap your arms around yourself – like you’re giving yourself a hug.

 

  • Rock backward onto your back as you unwrap your arms and slap the ground palm down at 45 degree angles from your body.

 

  • Instead of sitting up again however, remain on your back and pull your heels as close to your bottom as you can with your knees pointing towards the ceiling. Next, tuck your arms tight to your sides with your hands near your face or grab hold of your lapels near your collar bones.

 

  • To continue the motion of the exercise, kick your legs out straight and then bring your heels back towards your bottom, with your knees facing the ceiling. This will warm up the abdominal (stomach) muscles.

 

  • Using your feet to push off the mats, raise your hips as far as you can before slowly lowering them again.

 

  • Kick your feet straight out again and repeat the motion of the drill for x amount of reps.

 

  • REMEMBER – Raise your hips as far as your flexibility will allow as this lays good foundational patterns for later more complex movements (Bridges/Bridge and Turns etc.).

Teaching Tips and Terminology

 

  • To begin the exercise, start in a seated position. Tuck your chin to your chest and wrap your arms around yourself – like you’re giving yourself a hug.

 

  • Rock backward onto your back as you unwrap your arms and slap the ground palm down at 45 degree angles from your body.

 

  • Instead of sitting up again however, remain on your back and pull your heels as close to your bottom as you can with your knees pointing towards the ceiling. Next, tuck your arms tight to your sides with your hands near your face or grab hold of your lapels near your collar bones.

 

  • To continue the motion of the exercise, kick your legs out straight and then bring your heels back towards your bottom, with your knees facing the ceiling. This will warm up the abdominal (stomach) muscles.

 

  • Using your feet to push off the mats, raise your hips as far as you can before slowly lowering them again.

 

  • Kick your feet straight out again and repeat the motion of the drill for x amount of reps.

 

  • REMEMBER – Raise your hips as far as your flexibility will allow as this lays good foundational patterns for later more complex movements (Bridges/Bridge and Turns etc.).
Hip Circles

Video: Hip Circles

Hip Circles

Teaching Tips and Terminology

 

  • Stand in an upright position with your feet shoulder width apart and place your hands on your hips.

 

  • Trying to keep your head and shoulders stationary, slowly begin to rotate your hips in a wide circle – much like you’re attempting to keep a hula hoop up.

 

  • Once you have completed several revolutions in a clockwise motion, change direction so that you are now rotating your hips anti-clockwise.

 

  • Continue the drill for x amount of revolutions.
Inside and Outside Shuffles

Inside and Outside Shuffles

Teaching Tips and Terminology

 

  • This dynamic drill usually leads on from jogging.

 

  • To begin, have the class moving in a circle around the edge of the mat space.

 

  • Call out “Inside Shuffle!” and change your bearing so that everyone is now facing ‘inside’ the mat space. You should now begin to move like a crab. One foot leads as you step wider apart, whilst the other follows.

 

  • Once you have completed 1-2 revolutions of the mat space, call out “Outside Shuffle!” and perform a slight jumping motion to accommodate a 180 degree turn of your body, so that you are now facing ‘outside’ the mat space.

 

  • Continue the movement for another 1-2 revolutions of the mat space before moving on to the next exercise.

 

  • REMEMBER – Always keep your feet lightly touching the floor, ideally you want to be making a “whisk” sound as you perform this drill. It is also very important that your feet should never cross over one another as you perform this movement.
Jogging

Jogging

Teaching Tips and Terminology

 

  • This is a dynamic movement exercise (not stationary).

 

  • Begin by having the class walking around the outside of the mat space in a circle.

 

  • Make sure that they are evenly spread apart a suitable distance.

 

  • Call out “Start jogging!” or “Jog!” and begin to jog around the mat space.

 

  • Continue to jog for 1-4 revolutions of the mats.

Alternative/Additional Movements

 

  • You may include a game when jogging if you wish.

 

  • Simply call out a number and the class must gather in groups of said number, those left out must complete 5-10 push ups in the centre of the mat space.

 

  • For instance, if there are 20 students in the class and you are jogging, then you call out “Groups of 3!” and 18 of the students get into six groups, the remaining two must complete 10 push ups.
Judo Push Up Brazilian Dancing Combo

Video: Judo Push Ups Brazilian Dancing Combo

Judo Push Up Brazilian Dancing Combo

Teaching Tips and Terminology

 

  • This is a combination of the Judo Push Up and Brazilian Dancing drills/exercises.

 

  • To begin the exercise, position yourself as if you were doing a regular push up.

 

  • After this, walk your feet towards your hands until your hips are twice as high off the mats as your shoulders.

 

  • Be sure to keep a wide spacing with your hands and feet.

 

  • The key to the judo push up is to ‘dive’ towards the floor, as if you wanted to lick a long stretch of it.

 

  • Lead with your head, and then brush your chest along the floor, followed by your hips. As you push your chest through and up, raise your head to look at the ceiling. Once your hips are on the mats, you should look as if you have exaggerated a sprawl.

 

  • Keeping your head and shoulders where they are, raise your hips until you return to your starting position.

 

  • After this, raise your right hand and left leg off of the mats, balancing on your other extremities.

 

  • Turn your body so that you raise your right shoulder slightly and kick your left leg through the newly opened space.

 

  • Using your opposite arm and leg strength, lower yourself so that your left hip now touches the mats.

 

  • In order to once again regain your starting position, lift your hip off of the floor and draw your leg back through the space, planting it behind you. Twist your body back and replant your hand.

 

  • Complete the Brazilian Dance by repeating the above steps for your opposite side (raise your left hand and right foot off of the mats this time).

 

  • Once you have danced to both sides, restart the drill by commencing a new Judo Push Up.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – The key to all strength building exercises (body weight and added weight exercises) is slow and controlled movements. Jerking yourself around not only minimalizes the effectiveness of any given exercise, but it can also cause injuries.

 

Additional/Alternative Movements

 

  • Once you reach the Brazilian Dance portion of the exercise, try to dance fluidly to each side with some momentum.
Judo Push Up

Video: Judo Push Up

Judo Push Up

Teaching Tips and Terminology

 

  • Judo Push Ups, also referred to as ‘Brazilian Push Ups’, are a fantastic exercise to target a full range of chest and arm muscles.

 

  • To begin the Judo Push Up, position yourself as if you were doing a regular push up.

 

  • After this, walk your feet towards your hands until your hips are twice as high off the mats as your shoulders.

 

  • Be sure to keep a wide spacing with your hands and feet.

 

  • The key to the judo push up is to ‘dive’ towards the floor, as if you wanted to lick a long stretch of it.

 

  • Lead with your head, and then brush your chest along the floor, followed by your hips. As you push your chest through and up, raise your head to look at the ceiling. Once your hips are on the mats, you should look as if you have exaggerated a sprawl.

 

  • Keeping your head and shoulders where they are, raise your hips until you return to your starting position.

 

  • REMEMBER – The key to all strength building exercises (body weight and added weight exercises) is slow and controlled movements. Jerking yourself around not only minimalizes the effectiveness of any given exercise, but it can also cause injuries.
Jump and Twist

Video: Jump and Twist

Jump and Twist

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width apart and your hands by your sides.

 

  • Begin the drill by jumping.

 

  • As you jump, turn your hips and feet 45 degrees to the left as you twist your arms and upper body as far as your flexibility will allow to the right.

 

  • The drill should have a ‘winding’ effect on your body.

 

  • As you jump again, twist your feet and hips 45 degrees to the right of your starting position. Simultaneously twist your arms and upper body to the left as far as your flexibility will allow.

 

  • Repeat this motion for x amount of repetitions.

 

  • REMEMBER – Don’t be over zealous with how hard you twist your body, the objective is not to crack your back, it is to loosen your muscles and ligaments for subsequent exercise.
Jumping Jacks

Video: Jumping Jacks

Jumping Jacks

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width part and your arms relaxed by your sides.

 

  • Begin the exercise by jumping.

 

  • As you jump, spread your legs at least twice as wide as they were before. At the same time, raise your hands straight to either side of your body so that they are at a diagonal upwards.

 

  • This should be the position you land in.

 

  • As you jump again, bring your feet back together and your arms back down to your sides to regain your original position.

 

  • Repeat for x amount of repetitions.
Knee Circles

Video: Knee Circles

Knee Circles

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet together and your hands by your sides.

 

  • To begin the exercise, bend at the hips and lightly place your hands on your knees.

 

  • Move your knees in a circular, clockwise motion. Remember to bend your knees slightly as you do this to engage your quadriceps (thigh muscles).

 

  • Once you reach the apex of the rotation again, stop and rotate counter-clockwise.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – Don’t drop too sharply or hard, as this can cause damage to your knees.

 

Alternative/Additional Movements

 

  • You may also choose to rotate your knees separately and further out to each side if you wish.

 

  • This is more of a forwards and backwards motion than and up and down motion.
Knee Jump Ups

Video: Knee Jump Ups

Knee Jump Ups

Teaching Tips and Terminology

 

  • Start resting on your shins with active toes (your weight should be supported through your toes and your feet SHOULD NOT be flat on the mats). Have your hips raised off of your heels so that you are sitting tall. Your arms should be tucking into your body and bent at the elbows, with your hands near your face.

 

  • Begin the exercise by bending at the hips and placing your hands flat on the floor.

 

  • Driving off of your active toes, support the majority of your weight in your arms so that you can easily hop to your feet.

 

  • As you hop up, place your feet flat on the floor just behind your hands.

 

  • Keeping a straight back and bent knees, re-tuck your arms into your body and replace your hands near your face.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – Don’t drive too violently forwards, as you may overbalance and face plant the mats.

Alternative/Additional Movements

 

  • You may choose to place your knuckles flat on the floor instead of an open palm for the duration of this exercise.
Knee Nods

Video: Knee Nods

Knee Nods

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet together and your hands by your sides.

 

  • To begin the exercise, bend at the hips and lightly place your hands on your knees.

 

  • Bob your knees back and forward, bending them to engage your quadriceps (thigh muscles).

 

  • As you reach the apex of the exercise, push your legs straight to achieve a proper stretch.

 

  • REMEMBER – Don’t drop too sharply or hard, as this can cause damage to your knees.

 

Alternative/Additional Movements

 

You may also choose to bend your knees apart to each side if you

Leg Windmilling

Video: Leg Windmilling

Leg Windmilling

Teaching Tips and Terminology

 

  • Start by lying flat on your back on the mats. Your elbows should be tucked to your body with your hands either gripping your lapels or resting near your face. Have your legs in the air and bent at the knees to a 45 degree angle. Your thighs should be 45 degrees from your body. In effect, you should resemble the squiggly block from Tetris.

 

  • Separate your knees as far as your flexibility will allow.

 

  • Keeping your knees stationary, begin to rotate your lower legs in opposite directions.

 

  • Try to time your feet coming back the centre of your body as if they were gears meshing in a car (see video).

 

  • After x amount of rotations, call out “Change Direction!” and begin to rotate your legs in the opposite direction.

 

  • Continue for x amount of repetitions.

 

  • REMEMBER – Your feet should never touch the floor, nor should your knees drop for the duration of this exercise.

 

Additional/Alternative Movements

 

  • You may also choose to “zigzag” your legs from side to side, much like a windshield wiper.
Level Change Squats

Video: Level Change Squats

Level Change Squats

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width apart and your hands by your sides.

 

  • Step one foot forward, as if you were going to take a full stride or as if you were stopping yourself from falling over. Raise your back heel so that you are placing weight through your toes.

 

  • After this, bring your hands up to be level with your elbows, which you should tuck firmly to your sides.

 

  • Lastly, curve your back slightly as you stick your bottom out.

 

  • You are now in the position known as “Wrestler’s Base”.

 

  • With your toes and knees pointing forwards, begin squatting to complete the exercise.

 

  • After x amount of repetitions, change your stance so that your back foot becomes your front foot (if your left leg was back, bring it forward and vice versa).

 

  • Begin squatting again for x amount of repetitions.

 

  • REMEMBER – Keep your back foot on its toes. This is imperative as the drill simulates changing levels to shoot in for a double leg take-down. If you learn to stand with ‘inactive’ toes, you’ll be too slow with real double leg take-downs.
Marching with Deltoid Lifts

Video: Marching with Deltoid Lifts

Marching with Deltoid Lifts

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width apart and your hands by your sides.

 

  • Jump to begin this exercise.

 

  • As you jump, separate your feet to your front and back (left foot in front of your hips, right foot behind them).

 

  • At the same time, raise one hand straight above your head toward the ceiling as you lower your other arm to your side.

 

  • As you jump again, alternate the positioning of all your extremities (right foot in front of your hip and left foot behind this time, whilst the hand that was down goes up and vice versa).

 

  • Repeat for x amount of repetitions.
NFL Drill

Video: NFL Drill

NFL Drill

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width apart and your hands resting by your sides.

 

  • To begin the drill, start jogging on the spot as fast as you can with your back slightly bent and your bottom partially stuck out.

 

  • As you’re jogging on the spot, pump your hands rapidly as if you were running, but in a much shallower arc.

 

  • When ready, call out “Turn left!” and turn on the spot to your left.

 

  • Repeat this call out to return to the front and then to turn to the right.

 

  • Once you return to the centre for the second time, call out “Sprawl!”

 

  • Lower your hands to the mats and kick your legs straight back.

 

  • After this, lower your hips to the mats and look up at the ceiling.

 

  • Regain your original starting position by driving off of your toes and supporting the majority of your weight through your arms so that you can easily hop to your feet.

 

  • As you hop up, place your feet flat on the floor just behind your hands.

 

  • With a straight back, bend at the hips to stand up tall again.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – When sprawling, it is IMPERATIVE that you place your hands firmly on the ground before taking any weight through them. If you drop your full body weight onto outstretched and locked arms, you stand a good chance to dislocate your elbow or shoulder.
Panda Rolls

Video: Panda Rolls

Panda Rolls

Teaching Tips and Terminology

 

  • Start in a seated position with your ankles crossed and your knees wide apart. Your back should be bent so that your head is over your feet and you should be cupping the outside of your knees with your hands. Lastly, flair your elbows out so that you now look like a ball.

 

  • To begin the drill, fall directly to one side until your elbow hits the mats.

 

  • Once your elbow touches the mats, fall diagonally backwards onto your side.

 

  • Once on your side, continue the momentum of the fall to roll over your curved back to your other side.

 

  • If you need to, without uncrossing your ankles or bringing your knees together, ever so slightly kick your legs out to aid your momentum as you rock back up onto your other elbow and then to your starting position.

 

  • Note that you will have turned 180 degrees from your original facing.

 

  • Conduct another Panda Roll in the same direction so that you complete a full 360 degree turn before falling to the opposite side.

 

  • REMEMBER – The more curved you stay, the easier the panda roll will be. It is the same principle that makes rolling a ball easier than rolling a cube.
Plank Hops

Video: Plank Hops

Plank Hops

Teaching Tips and Terminology

 

  • Start this exercise by positioning yourself as if you were doing a push up.

 

  • Do NOT lock your arms perfectly straight, as you may cause an injury.

 

  • Keeping your neck and back in line, dip your hips slightly towards the mats and back to generate momentum.

 

  • As your hips are travelling back up towards the ceiling, use the muscles in your forearms and calves to add upwards directional thrust.

 

  • The end goal is to hop slightly off the mats.

 

  • REMEMBER – Keep your hips moving to maintain momentum and thus make the exercise exponentially easier.
Plough and Stretch

Video: Plough and Stretch

Plough and Stretch

Teaching Tips and Terminology

 

  • Begin in a seated position with your back slightly curved and your feet spread apart. Your arms should be straight with your hands resting on the mats in front of you.

 

  • Take your hands off of the mats and bring your knees together, keeping your legs as straight as your flexibility will allow.

 

  • At the same time, rock backwards onto your shoulders. Your hips should follow so that they come off of the mats.

 

  • Once on your shoulders, try to touch your toes on the ground behind you. For an added stretch, hold them with your hands.

 

  • Slowly rock back until you reach a sitting position again. As you do, spread your legs as wide as your flexibility will allow and reach as far forwards on the mats as you can.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – this drill is designed to get you comfortable when you are being stacked. Therefore, try to remain on your shoulders for a few seconds each time before you sit forward again.
Push Ups

Video: Push Ups

Push Ups

Teaching Tips and Terminology

 

  • Start the push up by lying flat on your stomach on the mats.

 

  • Have your hands flat on the mats in line with your Pectoralis Majors (upper chest muscles) and splay your arms 45 degrees from your sides.

 

  • Keeping your back straight, raise yourself until you achieve full arm extension.

 

  • After this, lower yourself slowly until your nose touches the mats before driving back up.

 

  • Do not look up, as this takes your back and hips out of alignment, thus ruining the push up.

 

  • REMEMBER – No part of your body except for your hands, feet, and nose should ever touch the mats when conducting this exercise. On top of this, strength building exercises should always be completed slowly without jerking movements, otherwise it cuts down the effectiveness of the exercise, even if it’s completed otherwise perfectly.
S-Mount Sit Ups

S-Mount Sit Ups

 

S-Mount Sit Ups

Teaching Tips and Terminology

 

  • Begin in a seated position with your back slightly curved and your feet pressed together in front of you. Your hands should be resting on your knees.

 

  • To begin the drill, rock backwards onto your shoulders to gain momentum.

 

  • As you rock back into a seated position, sweep both feet out to one side and fall to your opposite hip.

 

  • Using your core strength, pull yourself up and over your legs, raising and thrusting your hips forward as you do so.

 

  • Sit back down and repeat the motions of the exercise for the opposite side

 

  • Repeat the drill for x amount of repetitions.

 

  • REMEMBER – Each time you curl your legs to one side, they should be placed completely flat on the floor. They shouldn’t be stacked on top of one another either – the sole of one foot should be placed flat on top of the other knee (see video).
S Mount Turns and Sit Ups

S-Mount Turns and Sit Ups

S Mount Turns and Sit Ups

Teaching Tips and Terminology

 

  • Begin in a seated position with your back slightly curved and your feet pressed together in front of you. Your hands should be resting on your knees.

 

  • To begin the drill, sweep both feet out to one side and fall to your opposite hip.

 

  • Using your core strength, pull yourself up and over your legs, raising and thrusting your hips forward as you do so.

 

  • Sit back down and repeat the motions of the exercise on your opposite side

 

  • Repeat the drill for x amount of repetitions.

 

  • REMEMBER – Each time you curl your legs to one side, they should be placed completely flat on the floor. They shouldn’t be stacked on top of one another either – the sole of one foot should be placed flat on top of the other knee (see video).
S Mount Turns

S-Mount Turns

S Mount Turns

Teaching Tips and Terminology

 

  • Begin in a seated position with your back slightly curved and your feet pressed together in front of you. Your hands should be resting on your knees.

 

  • To begin the drill, sweep both feet out to one side and fall to your opposite hip.

 

  • Instead of pulling yourself over your legs like the ‘S-Mount Sit Up’ drill though, simply rock back onto your bottom and kick your legs out again, sweeping and curling them to the other side this time.

 

  • Each time you curl your legs to one side, they should be placed completely flat on the floor. They shouldn’t be stacked on top of one another either – the sole of one foot should be placed flat on top of the other knee (see video).

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – During this drill, you should never fall onto your back.

 

Sit Ups

Sit Ups

Sit Ups

Teaching Tips and Terminology

 

  • Start by lying flat on your back on the mats. Tuck your chin to your chest. Your elbows should also be tucked to your body with your hands resting near your face. Have your legs in the air and bent at the knees to a 45 degree angle. Lastly, cross your feet and have your knees as wide apart as your flexibility will allow.

 

  • Keeping your legs in the air, use your abdominal (stomach) muscles to lift your shoulders and back off the mats.

 

  • As you sit up, pull your legs in slightly to your chest.

 

  • Lastly, reach upwards and between your legs, as if you were reaching for someone’s lapels.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – As you crunch up, only your hips and lower back should be left touching the mats.
Sitting Breakfalls

Video: Sitting Breakfalls

Sitting Breakfalls

Teaching Tips and Terminology

 

  • The Seated Break Fall is arguably one of the most important drills to practice in any BJJ class, as it teaches you how to fall safely. Take special care that each member of the class does this exercise correctly.

 

  • To begin the exercise, start in a seated position with your feet together and knees wide apart.

 

  • Tuck your chin to your chest and wrap your arms around yourself – like you’re giving yourself a hug.

 

  • Rock backward onto your back, keeping your chin tucked in.

 

  • As your back hits the mats, unwrap your arms and slap the ground palm down at 45 degree angles from your body.

 

  • Sit back up and repeat the exercise for x amount of repetitions.

 

  • REMEMBER – Always keep your chin tucked tight to your chest to avoid hitting your head on the ground. On top of this it is of utmost importance that you don’t slap the ground with your arms about 45 degrees from your body. If you do, you will learn a poor habit for when you are actually being thrown, or are otherwise falling. In a real situation, any angle above 45 degrees from your body can cause a lot of strain through your shoulders and thus seriously injure you.

 

Alternative/Additional Movements

 

  • You may start the break fall from standing if you wish.

 

  • To do so, simply start in an upright position with your feet together.

 

  • Tuck your chin to your chest and wrap your arms around yourself – like you’re giving yourself a hug.

 

  • Bend at the knees until your bottom is hovering just above the mats.

 

  • Sit down and rock backwards onto your back, keeping your chin tucked in.

 

  • As your back hits the mats, unwrap your arms and slap the ground palm down at 45 degree angles from your body.

 

  • Stand back up and repeat the exercise for x amount of repetitions.
Skip and Clap

Skip and Clap

Teaching Tips and Terminology

 

  • Start this exercise by having your class skipping in a circle around the mat space.

 

  • As you skip, raise your arms as if you were going to give someone a hug.

 

  • Pump your arms back twice. Imagine you are trying to touch your elbows briefly behind your back.

 

  • As your arms come forward the second time, clap your hands together.

 

  • Repeat the motion of skipping and pumping your arms back twice for every clap for 1-2 revolutions of the mat space.
Skipping

Skipping

Skipping

Teaching Tips and Terminology

 

  • Begin the drill by moving around the mat space in a circle, either jogging or walking.

 

  • The skipping motion itself is very similar to walking.

 

  • As you take a stride, give a slight hop with both feet so that you come slightly off of the mats.

 

  • Continue to skip for 1-2 revolutions of the mat space.

 

  • REMEMBER – Try to find a rhythm, as this will make skipping exponentially easier for you.
Sprawls

Sprawls

Sprawls

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet wider than shoulder width apart. Your elbows should be tucked into your body with your hands near your face.

 

  • Once ready call out “Sprawl!”

 

  • Lower your hands to the mats and kick your legs straight back.

 

  • After this, lower your hips to the mats and look up at the ceiling.

 

  • Regain your original starting position by driving off of your toes and supporting the majority of your weight through your arms so that you can easily hop to your feet.

 

  • As you hop up, place your feet flat on the floor just behind your hands.

 

  • With a straight back, bend at the hips to stand up tall again.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – When sprawling, it is IMPERATIVE that you place your hands firmly on the ground before taking any weight through them. If you drop your full body weight onto outstretched and locked arms, you stand a good chance to dislocate your elbow or shoulder.
Static Scorpion

Static Scorpions

Static Scorpion

Teaching Tips and Terminology

 

  • Begin this drill by standing in an upright position with your feet flat on the floor about shoulder width apart. Keeping your legs as straight as possible, place your hands flat on the floor a few feet in front of yourself.

 

  • Your body should now resemble an archway.

 

  • Raise your right foot off of the mats and curl it up, as if you wanted to touch the back of your head with your toes. This is your ‘scorpion tail’.

 

  • Once in this position, use the calf muscles in your other foot to start hopping on the spot, progressively getting higher. Be careful not to jump too high and cause yourself to roll over though.

 

  • Continue for x amount of repetitions before changing sides.

 

  • REMEMBER – The goal of this drill is to get your ‘scorpion tail’ as high as your flexibility will allow.
Static Shrimp

Static Shrimps

Static Shrimp

Teaching Tips and Terminology

 

  • Start on your back and pull your heels as close to your bottom as you can with your knees pointing towards the ceiling. Next, tuck your arms tight to your sides with your hands near your face.

 

  • To begin the shrimp, begin to roll onto one side, as if you were in bed.

 

  • At the same time as you roll, grip the floor with your feet and use them to raise your hips slightly off of the mats and push your bottom backwards.

 

  • At the same time as you’re pushing your bottom backwards, leave your shoulders where they are and bend at the hips to try and touch your own toes.

 

  • You should end up looking like an ‘L’.

 

  • To regain your original position you need to effectively shrimp in reverse.

 

  • Use your arms and feet to grip the mats.

 

  • After this, raise your hips off of the floor and pull them down and forwards.

 

  • At the same time, throw your shoulders and head back and up.

 

  • This simultaneous motion will pull your body back into alignment. Lastly roll onto your back again.

 

  • REMEMBER – Shrimps are difficult to master, so maintain patience as your students struggle through learning it the first few times. It is imperative that you DO NOT PURPOSELY SKIP OVER THIS DRILL because of this. Next to Break Falls, Shrimping is arguably one of the most important drills for any BJJ practitioner to learn as, when done properly, they are the key to multitudes of escape techniques and distance creation.
Sun Salutations

Sun Salutations

Sun Salutations

Teaching Tips and Terminology

 

  • Start by standing in an upright position with your feet shoulder width apart and your hands by your sides.

 

  • Begin the exercise by slowly bringing your palms together in the centre of your body.

 

  • Pushing your hands firmly together, lift them up above your head until your arms are straight.

 

  • Separate your hands and turn your palms 180 degrees away from each other.

 

  • Keeping your arms straight, extend them to either side of your body as you bring them down to your waist again. Continue of pulling them down to touch your toes as you bend at the hips. Keep your legs straight.

 

  • Stand back up straight and step one leg forward.

 

  • Bend over again and place both hands wide on the mats in front of you. You should resemble the ‘Set’ starting position of a 100 meter running race.

 

  • Keeping your toes on the mats, drop your back knee to the floor. You should now resemble the ‘On Your Marks’ starting position of a 100 meter race.

 

  • After x amount of seconds, stand your back foot up again.

 

  • Keeping your hands on the floor, switch your legs over (if your right leg was back, bring it forward and vice versa).

 

  • Repeat the drop and step up with your new back leg whilst still keeping your toes on the mats.

 

  • Finally, bring your feet back to centre and together and, keeping straight legs, slowly stand up straight to regain your original position.

 

  • REMEMBER – Complete this drill slowly to achieve a maximum stretch, and therefore benefit.
Superman Stretch

Superman Stretch

Superman Stretch

Teaching Tips and Terminology

 

  • To begin this stretch, lie flat on your stomach with your hands held straight out in front of you and your legs held straight behind you.

 

  • Raise your chin off of the mats as you begin this stretch.

 

  • Keeping all of your extremities straight, slowly raise your left arm and right leg as far as your flexibility will allow. Hold them in the air for the count of three.

 

  • As you slowly lower your left arm and right leg, raise their opposites in the same manner as before. Hold for the count of three.

 

  • Repeat for x amount of repetitions.

 

  • REMEMBER – This is a stretch. Complete it slowly to gain the most benefit out it.
Technical Stand Up

Technical Stand Up

Technical Stand Up

Teaching Tips and Terminology

 

  • To begin this drill, position yourself so that you are seated on the mats. Your left foot should be flat on the mats with your knee pointing towards the ceiling. Your right leg should be laid flat on the mats, with your right foot tucked behind your left.

 

  • A good point of reference is to imagine that your legs are hands on an analogue clock. Your knees want to be pointing at 12 and 3.

 

  • Place your right hand at a diagonal angle behind you. Your left hand wants to be out straight with your palm up, as if you’re pushing on a wall.

 

  • Using the strength in your right arm and left leg, raise your hips off of the mats.

 

  • Turn your whole body so that your chest is facing your right hand. This will make it easier to draw your bottom leg back through the space created.

 

  • Draw your right foot back and place it directly behind your right arm.

 

  • Keeping a straight back, bend at the hips and stand up tall and shuffle back a few paces.

 

  • Regain your seated position and swap sides (Right foot flat on the mats with your right knee pointing at the ceiling and left leg flat with your left leg tucked behind your right).

 

  • Repeat for x amount of repetitions.

 

Toe Touches

Toe Touches

Toe Touches

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width apart and your hands resting by your sides.

 

  • Bend at the hips and touch your toes, or lower your arms as far as your flexibility will allow.

 

  • Bob twice to tweak out the stretch a little bit more before standing upright again.

 

  • As you stand back up, push your hips through. Bend your knees slightly and try to look at the ceiling behind you.

 

  • Repeat for x amount of repetitions.

 

  • This drill, when done correctly, looks like Mr. Bean’s dance.
Triangle Sit Up

Triangle Sit Ups

Triangle Sit Up

Teaching Tips and Terminology

 

  • To begin the exercise, start in a seated position. Tuck your chin to your chest and wrap your arms around yourself – like you’re giving yourself a hug.

 

  • Rock backward onto your back as you unwrap your arms and slap the ground palm down at 45 degree angles from your body.

 

  • Instead of sitting up again however, remain on your back and curl your knees towards your chest so that your legs form a 90 degree angle and your hips are just off of the mats.

 

  • Using your hands on the mats as support, raise your hips and legs into the air, kicking upwards.

 

  • Once in the air tuck one leg into the crook of the other’s knee. This simulates locking up a triangle choke.

 

  • Unfold your legs before dropping your hips to the floor again.

 

  • Kick your legs up again and lock the triangle on the opposite side.

 

  • Repeat for x amount of repetitions.

 

  • Once finished, regain your original seated position.

 

Alternative/Additional Movements

 

  • You may choose to kick your legs out away from your body before bringing them back in and shooting them up to lock up the triangle choke.

 

  • This will add an extra layer of challenge and further exercise your abdominal (stomach) muscles.

 

Up and Down in Base

Up and Down in Base

Up and Down in Base

Teaching Tips and Terminology

 

  • Start resting on your shins with active toes (your weight should be supported through your toes and your feet SHOULD NOT be flat on the mats). Have your hips raised off of your heels so that you are sitting tall. Your arms should be tucking into your body and bent at the elbows, with your hands near your face.

 

  • Transition your weight wholly to your left side. This will make your right leg very light and easy to move, without losing balance.

 

  • Step your right leg up. You should now look as though you were proposing to someone.

 

  • Driving off of your left foot, now transition all of your weight into your right leg.

 

  • Lastly, step your left leg up. Keep your back slightly curved and your bottom stuck out in a wrestler’s posture.

 

  • Regain your starting position by following the above steps in reverse. Take all of your weight in your right leg and lower yourself to the floor, tucking your left leg in as your do so.

 

  • Next, transition your weight onto your left side and tuck your right leg in.

 

  • Sit down fully into your starting posture.

 

  • Repeat the exercise x amount of times, alternating which side you step up first each time.

 

  • REMEMBER – Don’t drop to your knees from standing when getting down again, as this can cause injury.
Wrist Rolls

Wrist Rolls

Wrist Rolls

Teaching Tips and Terminology

 

  • Start standing in an upright position with your feet shoulder width apart and your hands resting by your sides.

 

  • Bring your hands together and interlace your fingers.

 

  • Begin rotating your hands in a circular motion.

 

  • Try to rotate your wrists in such a way so that your hands alternate being on top and bottom.

 

  • Continue for x amount of repetitions.
Zig Zagging

Zig Zagging

Zig Zagging

Teaching Tips and Terminology

 

  • Start by lying flat on your back on the mats. Your elbows should be tucked to your body with your hands either gripping your lapels or resting near your face. Have your legs in the air and bent at the knees to a 45 degree angle. Your thighs should be 45 degrees from your body. In effect, you should resemble the squiggly block from Tetris.

 

  • Separate your knees as far as your flexibility will allow.

 

  • Keeping your knees stationary, begin to zigzag your legs from side to side. This should look like the windshield wipers of a car.

 

  • REMEMBER – Your feet should never touch the floor, nor should your knees drop for the duration of this exercise.

 

Alternative/Additional Movements

 

  • You may also choose to ‘Windmill’ your legs

 

  • Keeping your knees stationary, begin to rotate your lower legs in opposite directions.

 

  • Try to time your feet coming back the centre of your body as if they were gears meshing in a car.

 

  • After x amount of rotations, call out “Change Direction!” and begin to rotate your legs in the opposite direction.

 

  • Continue for x amount of repetitions.