WHITE BELT BEGINNERS PROGRAM
White Belt Beginners Program
The primary goal behind the white belt beginner program is to build a strong foundation to help them transition into the fundamentals program.
The other benefit of the program is that they will be around other members of the same skill level, this can help with beginners who could be nervous or intimidated by the idea of training in a class consisting of various upper belts.
Class 1: Lesson A - Closing the Distance
Video: Avoiding Straight Punches
Video: Avoiding Hooks and Overhands
Lesson A: Closing the Distance
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Line drills
- Judo Rolls
- Break fall and Backwards Roll
- Side Breakfalls
Pre Technique
- Push, Pull base assessment
- Static pummelling
- Stance change pummelling
- Competitive pummelling
Technique – Closing the Distance (choose most relevant option for students in attendance)
- Avoiding Straight Punches
- Avoiding Overhands and Hooks
Common Mistakes
- Slipping towards your opponents free hand instead of slipping away from the free hand
- As you move forward to the clinch you will forget to keep your legs evenly spaced apart
Teaching Tips and Terminology
- Explain the stance orthodox right handed southpaw left handed
- Talk through the positioning of the back foot you should have active toes and be ready for action.
- When defending the overhands and hooks remember to use the term rhino horns to describe the arm positioning
- As you close the distance remember to swim your arms on your way to the clinch
- Highlight to use a gable grip and clinch using the belt as a marker as to wear to hold
- When making a step for the clinch teach them to listen to their opponents heart beat this will put their head in the correct position
- Sumo base is a good way of describing the position of the legs prior to the take down.
· Specific Training (choose 1 option)
- Fight Preparation – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Fight Preparation –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 1: Lesson B - Body Fold Takedowns
Video: Body Fold Takedown
Video: Body Fold – Leg Hook
Lesson B: Body Fold Takedowns
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Line drills
- Judo Rolls
- Break fall and Backwards Roll
- Side Breakfalls
Pre Technique
- Push, Pull base assessment
- Static pummerling
- Stance change pummerling
- Competetitve pummerling
Technique – Body Fold Takedown (choose most relevant option for students in attendance)
- Body Fold Takedown
- Leg Hook Takedown
Common Mistakes
- Poor initial positioning with the clinch forgetting to place the head underneath the chin and you will tend to step to far around towards the back, listen to your opponent’s heartbeat to correct this.
- Holding on to the clinch for too long this results in a lack of control through the takedown.
- BASE students always underestimate the need for base with this technique you must widen your feet and arms when ever the opportunity presents itself.
Teaching Tips and Terminology
- Explain the stance orthodox right handed southpaw left handed
- Talk through the positioning of the back foot you should have active toes and be ready for action.
- When defending the overhands and hooks remember to use the term rhino horns to describe the arm positioning
- As you close the distance remember to swim your arms on your way to the clinch
- Highlight to use a gable grip and clinch using the belt as a marker as to wear to hold
- When making a step for the clinch teach them to listen to their opponents heart beat this will put their head in the correct position
- Sumo base is a good way of describing the position of the legs prior to the take down.
- SAFETY TIP! As you complete the fold remember to move your arms from behind the back so you get the hands trapped and you can then use your hands to aid the fall of your opponent
- When drilling the Leg Hook variation it is very important that you point out the need for the correct response from your training partner as it is impossible to attempt this takedown with out this response.
· Specific Training (choose 1 option)
- Fight Preparation – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Fight Preparation –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 2: Lesson A - Mount
Video: Head and Hands
Video: Low Swims
Video: High Swims
Video: Super Hooks
Lesson A: Mount Control
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Seated Break falls
Pre Technique
- Hip bumps
- Explosive bumps
- Static full bridges
- Bump and shrimp
Technique – Mount Controls (choose most relevant option for students in attendance)
- Head & Hands
- Low swim
- High Swim
- Super hooks
Common Mistakes
- When using the Head and Hands control the arm we use for base tends to be put on the mat too close to the opponent make sure it is placed out wide to maintain a strong base
- With the low swim it is common to forget to turn the arm over before pulling out
- Forget to swim into the space revert too knocking arms out of the way
- When using Super Hooks we push the legs out straight instead of pushing them towards the ceiling, remember we want to apply pressure to their hips not their legs
Teaching Tips and Terminology
- With the head and hands defence highlight the importance of gripping the head ie. Staying connected
- With low swims discuss space management highlight their goal to clamp and your goal to rotate to gain space to pull out
- Highlight the need to swim in against stronger people you will not be able to knock a stronger persons arm out of the way
- When referring to the foot position on the super hook I find it helps to refer to pointing toes as acting like a ballet dancer
- Also let them know super hooks is a emergency position
- Specific Training (choose 1 option)
- Mount Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Mount Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 2: Lesson B - Modified Mount
Video: Head Lock Counter
Video: Breaking the Grip
Video: Twisting Arm Control
Video: Kimura Wrap
Lesson B: Modified Mount
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Seated Break falls
Pre Technique
- Hip bumps
- Static full bridges
- Bump and shrimp
Technique – Modified Mount (choose most relevant option for students in attendance)
- Head Lock Counter
- Breaking the grip
- Twisting Arm Control
- Kimura Control
Common Mistakes
- When making the initial transition into the modified position students always remember to stand their leg but forget to slide the other leg up towards the head altering the angle.
- Failure to break the grip from head lock control usually because you forget to push the hips forward as you push down on the head
- With Twisting arm control weak grips are a problem caused by failure to straighten the arm behind the head
- Students forget to stay behind the shoulder when moving to the twisting arm control or the Kimura control
Teaching Tips and Terminology
- When sliding the leg up towards the head in transition refer to and see the leg as making a pillow for your opponents head.
- As you break the grip from head lock control remember to tell them to engage the hips as well as push down with the frame, the frame is the position that you create with the arms across the face
- Use the analogy of trying to twist your opponents head off when explaining the action of the Twisting Arm Control
- Really highlight the need to stay behind the shoulder during Kimura control also mention throttling down as the action you use to make the arm entanglement tight.
· Specific Training (choose 1 option)
- Mount Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Mount Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 2: Lesson C - High Mount
Video: Walk Out
Video: Wrist Pull and Walk Out
Video: Elbow Pull and Walk Out
Video: Choke Fake and Walk Out
Lesson C: High Mount
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Seated Break falls
Pre Technique
- Hip bumps
- Static full bridges
- Bump and shrimp
Technique – High Mount (choose most relevant option for students in attendance)
- Walk out to High Mount
- Wrist Pull and Walk Out
- Elbow pull and Walk Out
- Choke Fake and Walk Out
Common Mistakes
- Failure to nip the knees together before attempting to walk results in opponent getting the elbows to the floor blocking the walk
Teaching Tips and Terminology
- Highlight the major benefit of high mount is that you are no longer sat on the hips, remember this is where they bridge from so it is less like been sat on a bull.
- Remember to highlight the need to make a hat for the head to stop them putting us back down low
- Remind your students to attack with chokes to distract them from escaping remember they have to RESPECT the submission attempt
· Specific Training (choose 1 option)
- Mount Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Mount Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 3: Lesson A - Setting Up the Clinch
Video: Surprise Attack
Video: Swim and Clinch
Lesson A – Setting Up The Clinch
Warm up – Basic conditioning and motor skill development.
Solo Drills
- Jogging
- Inside/outside shuffle
- Alternate shuffle
- Carioca
Line Drills
- Forward roll with break fall
- Backwards roll with break fall
- Side break fall
- Handstand and roll
Partner Drills
- Grip breaking
Technique – Setting up the clinch (choose most relevant option for students in attendance)
- Surprise attack
- Swim and clinch
Common Mistakes
- Failure to keep safe distance prior to charge remember make attacker come to you
- When making entrance it is common to stop in no mans land must keep going till you get the clinch
- When in the clinch it is common to hold the middle of the back remember to hold the small of the back this will help with breaking posture
Teaching Tips and Terminology
- So the hand action on the block is an ice cream scoop as we are not gripping with our thumbs
- It is very hard to get the head position wrong if you listen to your opponent’s heartbeat during the clinch phase.
Specific Training (choose 1 option)
- Fight preparation game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Fight preparation game – work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 3: Lesson B - Pulling Guard
Video: Sit and Drag
Video: Punch Block and Pull
Video: Jumping Guard
Lesson B – Guard Pull
Warm up – Basic conditioning and motor skill development.
Partner Drills
- Pummelling
- Stance change pummelling
- Competitive pummelling
- Breaking grips
- Judo grip battle
- Break fall with partner
Technique – Guard pull (choose most relevant option for students in attendance)
- Sit and drag
- Sit and drag – Punch block variation
- Competition style/Jump guard
Common Mistakes
- Falling back instead of squatting down
- Poor base when partner is jumping guard
Teaching Tips and Terminology
- Must snap the head down during both sit and drag scenarios to break our opponents posture
- In the punch block sit and drag remember separation is our biggest enemy
- SAFETY TIP although jumping guard is banned in white belt competition it is important for your students to learn it YES it is dangerous if performed or defended badly this is more of a reason to practice the technique
- Again when we jump we are looking to drag them forward to break their posture
Specific Training (choose 1 option)
- Take down game or one for one – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Take down game or one for one – work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 4: Lesson A - Closed Guard
Video: Emergency
Video: Swim
Video: Side Switch and Swim
Video: Punch Block
Video: Knee Shield
Lesson A: Closed Guard
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
Line Drills
- Sitting Rolls
- Kneeling Rolls
- Judo rolls
- Backwards rolls with break falls
- Shrimps
Pre Technique
- Pulling closed guard
- Kimura Sit Up’s
Technique – Punch Block – Closed Guard (choose most relevant option for students in attendance)
- Emergency
- Swim
- Side switch and swim
- Punch Block
- Knee Shield
Common Mistakes
- Weak controls, legs to low when closing the guard
- When swimming in the student will tend to over the arm rather than under the arm
- When changing grips for the side switch students let go of grips all together
- With the punch block cannot allow too much separation the student must follow the arm and catch it early
- Let students know that when you block the body shot you loose control of the head when this happens there is a good chance your opponent will posture up at this point so they will need to be ready with the knee shield
Teaching Tips and Terminology
- Explain the need for a high leg position with the closed guard, to A. Prevent powerful strikes and B. Break your opponents posture
- Tip for training partner they must keep it realistic when they are punching they must punch to where the head is not where it is moving too they cannot predict where the head is going too if they don’t know in advance.
- Highlight the need for the Knees/Legs to work overtime pulling your opponent in
- On the side switch if you let go of a grip you must immediately replace that grip
· Specific Training (choose 1 option)
- Closed Guard Game/Fight Simulation – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Closed Guard Game/Fight Simulation –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 4: Lesson B - Open Guard
Video: Leg Drag Defence
Video: Up Kicks
Lesson B: Open Guard
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Technical Stands
Pre Technique
- Standing in the guard
- S Guard sit up
- Leg Jam sit up
- Cobrinha Drill
Technique – Punch Block – Open Guard (choose most relevant option for students in attendance)
- Leg drag Defence
- Up Kicks
Common Mistakes
- Students forget to keep the feet on the hips
- They also forget to turn the feet on the hips so they point outwards
- When the legs are dragged to the side students often loose contact with the body must always keep at least one leg in contact with the body to avoid the pass
Teaching Tips and Terminology
- The belt should act as I guide to show where the hips are
- Maintain the distance just so they cannot hit you try to avoid having your legs too straight as you loose sensitivity
- Describe the power position for the kicks from the bottom as being the shell
- With this Lesson I would teach the technical stand as part of the warm up then add it into the technique later
· Specific Training (choose 1 option)
- Closed Guard Game/Fight Simulation – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Closed Guard Game/Fight Simulation –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 5: Lesson A - Double Leg
Video: Self Defence/Sports BJJ
Video: Corner Cut
Video: Lift
Video: Outer Reap
Lesson A – The Basics
Warm up – Basic conditioning and motor skill development.
Solo Drills
- Jogging
- Inside/outside shuffle
- Alternate shuffle
- Carioca
Line Drills
- Rolls with break fall
- Leapfrog
- Handstand and roll
- Roll and handstand
- Penetration steps
Partner Drills
- In and out (double leg)
- Double leg lifts
Technique – The basics (choose most relevant option for students in attendance)
- Self defence/sports bjj
- Corner cut
- Lift
- Outer reep
Common Mistakes
- Not changing level prior to the shot
- Placing the wrong knee on the floor when penetrating
- Weak neck muscles on the corner cut
- Using too much back when lifting
- With the outer reap it’s a complete wrap so the knee should go on the floor not the foot
Teaching Tips and Terminology
- Always explain why a level change is important for both sports bjj and self defence
- Active toes explain the motion of the foot as we penetrate
- Gripping with a calf wrap is very important as it is a stronger grip
- With the corner cut we need to always drive across side using the head
- Always head up when lifting
- Highlight the need for different options to deal with different reactions
Specific Training (choose 1 option)
- Take down game or one for one – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Take down game or one for one – work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 5: Lesson B - Same Side Pass
Video: Same Side to Mount
Video: Same Side to Back Step
Lesson A: Same Side
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Closed guard crunches
- Leg Rotations
Line Drills
- Shrimps
- Rear Break fall with Roll
- Judo Roll
Pre Technique
- Osvaldo Alves passing drills
Technique – Same side (choose most relevant option for students in attendance)
- Same side with Mount Transition
- Same side with Back step transition
Common Mistakes
- When stapling the leg at the beginning of the pass a common error is that you allow your foot to slide over the top of the leg this means your opponent can place you in the Half Guard preventing the pass
- When the hands shoot forward for base make sure the far arm goes in as a under hook the common mistake is to let the opponent on the bottom have the under hook this results in your back being taken.
- With the back step make sure you rotate all way till the hip sits on the floor, this will make the pass far more stable
- In the final mount position its common for the student to leave the feet stuck out to the side instead of tucking them under the bottom, make sure they are tucked underneath the bottom
Teaching Tips and Terminology
- When passing the first leg over to pass the guard use the term stapling to explain the clamping action that prevents the opponent defending by placing us into a half guard.
- Use the term under hook to describe the control that prevents your opponent from taking your back
- Don’t forget to use the term Roll Control to describe the end side control position after the back step pass, Roll control is an important finishing position for this pass because when you pass your opponent is likely to buck and fit trying to get you off.
Specific Training (choose 1 option)
- Guard Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Guard Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 5: Lesson C - Knee Slide
Video: Knee Slide to Guard Prevention
Video: Knee Slide to Roll Control
Lesson A: Knee Slide (part 2)
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Closed guard crunches
- Leg Rotations
Line Drills
- Shrimps
- Rear Break fall with Roll
- Judo Roll
Pre Technique
- Osvaldo Alves passing drills
Technique – Knee Slide (choose most relevant option for students in attendance)
Common Mistakes
- When sliding the knee through into our first staple position it is common for the student to forget to step their other leg over the opponents leg, if they forget to do this it will compromise their base
- After the staple the passer tends to want to grab round the head instead of using the under hook
- Lack of hip connection when sliding the leg through, prevent this by sliding the leg through sideways not forwards
- In the final guard prevention position it is common to kick the leg through to far causing us to lean back stay in a more neutral position with leg
- With the Roll control finish make sure you have good hip connection after the pass without your opponent will place you back in the guard easily.
Teaching Tips and Terminology
- When passing the first leg over to pass the guard use the term stapling to explain the clamping action that prevents the opponent defending by placing us into a half guard.
- Use the term under hook to describe the control that prevents your opponent from taking your back
- Don’t forget to use the term Roll Control to describe the end side control position after the Knee slide pass, Roll control is an important finishing position for this pass because when you pass your opponent is likely to buck and fit trying to get you off.
- In the final guard position it is useful to mention the dead angle that can be created by kicking the leg through to far when moving into the final guard prevention position.
Specific Training (choose 1 option)
- Guard Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Guard Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 6: Lesson A - Side Mount Controls
Video: Roll Control
Video: Guard Prevention
Video: Short Base
Video: Reverse Guard Prevention
Video: Knee on Belly
Lesson A: Fundamental Controls
Warm up – Basic conditioning and motor skill development.
Line Drills
- Seated shrimps
- Shrimps
- Bump and shrimp
- Belly down shrimp
- Forward shrimps
- Crocodile walk
- Reverse crocodile walk
Partner Drills
- Osvaldo alves passing drills
Technique – Fundamental Controls (choose most relevant option for students in attendance)
- Roll Control
- Guard Prevention
- Short Base
- Reverse guard prevention
- Knee on the belly
Common Mistakes
- Failure to create pressure on the cross face due to a shallow grip
- Incorrect head positioning during guard prevention leads to being bridged head must always stay on the centre line
- No under hook on the far side allows for easy escape must have deep under hook
Teaching Tips and Terminology
- It is very important that your students realise that it is very important to stay relaxed whilst holding your opponent down because if your opponent is bigger and stronger than you he or she will always be able to move and your ability to change positions quickly will be what keeps you in control
- The fundamental tip in video 6 is very important your students must understand that it is very important to be able to transition between all the basic positions keeping the focus on the hips
Specific Training (choose 1 option)
- Side control game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Side control game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 6: Lesson B - Side Mount Switch
Video: Clock Walking
Video: Fast Switch
Video: Knee on Belly Side Switch
Video: Reverse Knee on Belly Switch
Lesson B: Switching Sides
Warm up – Basic conditioning and motor skill development.
Line Drills
- Seated shrimps
- Shrimps
- Bump and shrimp
- Belly down shrimp
- Forward shrimps
- Crocodile walk
- Reverse crocodile walk
Partner Drills
- Sprawl and go behind
Technique – Fundamental Controls (choose most relevant option for students in attendance)
- Clock walking
- Fast switch
- Reverse knee on the belly
- Knee on the belly side switch
Common Mistakes
- Narrow base during transition, always be as big and spread as you can.
- Not stretching the arm towards the mat during the fast switch
- Poor posture in the knee on belly position
- To much weight in the foot not enough weight in the knee or shin which is on the belly
- Placing the knee of the basing leg on floor instead of having it in the air as a posting leg
Teaching Tips and Terminology
- It is very important that your students realise that it is very important to stay relaxed whilst holding your opponent down because if your opponent is bigger and stronger than you he or she will always be able to move and your ability to change positions quickly will be what keeps you in control
- Highlight that whenever you switch you open up new angles of attack, so a lot of submissions come during transition
- Whizzer describes the arm position which sets up the fast switch
Specific Training (choose 1 option)
- Side control game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Side control game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 7: Lesson A - Standing Headlock Defences
Video: Arm In
Video: Baseball Slide
Video: Stand and Lift
Video: Forward Lateral Drop
Lesson A – Standing Head Lock Defense
Warm up – Basic conditioning and motor skill development.
Solo Drills
- Jogging
- Inside/outside shuffle
- Alternate shuffle
- Carioca
Line Drills
- Sitting rolls
- Kneeling rolls
- Rolls with break falls
- Leap frog
- Fire mans carry
- Wagon wheel roll
Game
- Noodle striking
Technique – Standing head lock defence (choose most relevant option for students in attendance)
- Arm in
- Baseball slide
- Stand and lift
- Forward lateral drop
- Re
Common Mistakes
- Poor posture even though you are in a head lock you can still maintain some form of posture so you are ready to attack/defend
- Trying to pull the head free in panic the head is usually the last thing to come free
- Falling back instead of squatting down for the baseball slide
- Lifting with the back instead of looking up and engaging the hips
Teaching Tips and Terminology
- Because our first goal in Jiu Jitsu is to close the distance and get the take down it is very common in street or real world scenarios to find your self in a standing head lock position so although it is not common in sports Jiu Jitsu it is still very important to practice
- Breaking the chain link to throw those ice hockey punches is the way I describe the punch attack
- When attacked with a headlock it is common to try and pull the head free remember to leave the head removal till last
- Remember all the escapes are answers to questions our attacker will ask of us it is important that we stay alert and select the right key for the right lock
Specific Training (choose 1 option)
- Take down game or fight preparation – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Take down game or fight preparation – work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Option : Recap Previous Lesson (Class 6 Lesson A)
Option : Recap Previous Lesson (Class 6 Lesson A)
Warm up – Basic conditioning and motor skill development.
Line Drills
- Seated shrimps
- Shrimps
- Bump and shrimp
- Belly down shrimp
- Forward shrimps
- Crocodile walk
- Reverse crocodile walk
Partner Drills
- Osvaldo alves passing drills
Technique – Fundamental Controls (choose most relevant option for students in attendance)
- Roll Control
- Guard Prevention
- Short Base
- Reverse guard prevention
- Knee on the belly
Common Mistakes
- Failure to create pressure on the cross face due to a shallow grip
- Incorrect head positioning during guard prevention leads to being bridged head must always stay on the centre line
- No under hook on the far side allows for easy escape must have deep under hook
Teaching Tips and Terminology
- It is very important that your students realise that it is very important to stay relaxed whilst holding your opponent down because if your opponent is bigger and stronger than you he or she will always be able to move and your ability to change positions quickly will be what keeps you in control
- The fundamental tip in video 6 is very important your students must understand that it is very important to be able to transition between all the basic positions keeping the focus on the hips
Specific Training (choose 1 option)
- Side control game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Side control game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Option : Recap Previous Lesson (Class 6 Lesson B)
Option : Recap Previous Lesson (Class 6 Lesson B)
Lesson B: Switching Sides
Warm up – Basic conditioning and motor skill development.
Line Drills
- Seated shrimps
- Shrimps
- Bump and shrimp
- Belly down shrimp
- Forward shrimps
- Crocodile walk
- Reverse crocodile walk
Partner Drills
- Sprawl and go behind
Technique – Fundamental Controls (choose most relevant option for students in attendance)
- Clock walking
- Fast switch
- Reverse knee on the belly
- Knee on the belly side switch
Common Mistakes
- Narrow base during transition, always be as big and spread as you can.
- Not stretching the arm towards the mat during the fast switch
- Poor posture in the knee on belly position
- To much weight in the foot not enough weight in the knee or shin which is on the belly
- Placing the knee of the basing leg on floor instead of having it in the air as a posting leg
Teaching Tips and Terminology
- It is very important that your students realise that it is very important to stay relaxed whilst holding your opponent down because if your opponent is bigger and stronger than you he or she will always be able to move and your ability to change positions quickly will be what keeps you in control
- Highlight that whenever you switch you open up new angles of attack, so a lot of submissions come during transition
- Whizzer describes the arm position which sets up the fast switch
Specific Training (choose 1 option)
- Side control game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Side control game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 8: Lesson A - Kesi Gatame Escapes
Video: Hook and Climb
Video: Dead Angle
Video: Frame
Video: Bridge and Roll
Lesson A – Escaping Wrestling / Judo Pin
Warm up – Basic conditioning and motor skill development.
Solo Drills
- Head nods
- Head turns
- Ear to shoulder
- Head circles
- Hip circles
- Toe touches
- Wrestler neck conditioning
- Judo push ups
- Sit up’s
- Bridges
Line Drills
- Shrimp
- Belly down shrimp
Technique – Scarf hold or wrestlers/judo pin (choose most relevant option for students in attendance)
- Hook and climb
- Dead angle
- Frame – Leg hook and choke
- Bridge n Roll
Common Mistakes
- For a start if you are the person on top you have already made errors if you are in this position
- Allowing the attacker full control of the arm makes the hold down strong
- Not shrimping enough when trying to expose the dead angle
- Trying to throw the legs over the head prior to shrimping in the frame escape
- Dropping the hips during transition with the bridge escape
Teaching Tips and Terminology
- It’s good to explain to your students that all though the scarf hold position is not a deal breaker for the guy on top it is not the best option and is lower percentage in general
- I describe getting tight to my opponent as getting friendly
- When driving off your toes you should describe your feet as having active toes
- When ever you have created a dead angle to take your attacker into I describe this space as a pocket of space
- I call the fake bridge a shadow bridge
Specific Training (choose 1 option)
- Side control game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Side control game – work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 8: Lesson B - Shrimp Escapes
Video: Parallel and Cross
Video: Early
Video: Late
Video: Punch Block
Lesson B – Shrimp Escape
Warm up – Basic conditioning and motor skill development.
Line Drills
- Shrimp
- Belly down shrimp
- Seated shrimp
- Forward shrimp
- Roll and shrimp
- Back rolls and flat rolls
- Galvao drill
Partner Drills
- Knee on the belly up’s
- Knee on the belly switches
Technique – Shrimp escape (choose most relevant option for students in attendance)
- Parallel and cross
- Early
- Late
- Punch block
Common Mistakes
- Pushing the head the wrong way when using the early escape
- Allowing the cross face
- Not creating enough space with your shrimps prior to inserting the legs
- Forgetting to make that final shrimp to extract the leg
Teaching Tips and Terminology
- The concept of parallel and cross is very important definitely worth spending time to explain
- The ice cream scoop prevents the cross face this is really important as it enables us to shrimp freely
- Using the forearm against the throat is not wrong but for me it is a little out dated I prefer to push completely against the shoulder
- With the punch block explain to your students that the escape is basically the same as the late escape just with more awareness of the punch
Specific Training (choose 1 option)
- Side control game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Side control game – work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 9: Lesson A - Taking the Back from Mount
Video: Classic Back Take
Video: Collar Drag
Lesson A: Taking the back from mount
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Head Nods
- Head Turns
- Ear to shoulder
- Toe Touches
- Wrestlers neck conditioning
Pre Technique
- Static Modified mount
- Hip bumps
- Static full bridges
- Bump and shrimp
Technique – Taking the back from the mount (choose most relevant option for students in attendance)
- Classic back take
- Collar Drag Back Take
Common Mistakes
- Not allowing space for the opponent to turn into, usually results in you being dragged over with them
- Forgetting to put the far hook in as the opponent moves to a turtle position
- Sitting too far forward when you have completed the back take usually results in you sliding forward off your opponent.
- With the Collar Drag Variation students tend to try and move into Modified Mount without basing with their arm first
Teaching Tips and Terminology
- As you transition into the modified mount remember to use the analogy of the making a pillow for the head to describe the correct positioning
- Paint the picture of a windshield wiper to help the students understand the action required for placing the hook in when taking the back
- The belt can be used as a marker to indicate how far back you need to be in your finishing position
- Make sure they understand the importance of the seat belt grip to maintain control.
- With the Collar Drag Back Take the opponent must complete a Trap n Roll attack without this the technique is not applicable
- With the final finishing position of the Collar Drag Back Take you must highlight that it is very important to keep your head underneath theirs to prevent them getting to the floor which will be the beginning of their escape.
· Specific Training (choose 1 option)
- Mount Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Mount Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
Class 9: Lesson B - Taking the Back from Guard
Video: vs Aggressive Opponent
Video: vs Conservative Opponent
Lesson B: Taking the back from closed guard
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
- Leg Windmilling
- Panda Rolls
- Closed Guard Crunches
- Plough and Stretch
- Arm lock sit ups
- Triangle sit ups
Pre Technique
- Around the World
- Standing Around the world
Technique – Taking the back from the Closed Guard (choose most relevant option for students in attendance)
- Aggressive Opponent
- Conservative Opponent
Common Mistakes
- Weak controls from the beginning caused by failing to cross the ankles and keep the legs high up the back.
- Students often loose contact with their opponent as they are moving round to the back remember to keep constant contact
- During the climb faze it is important to unhook your bottom leg often students leave it hooked over their opponents leg and this restricts the climb to the back
Teaching Tips and Terminology
- From the beginning it is important to reference the use of the legs in pushing and pulling your opponent, everybody uses the arms everyday but few people use their legs when teaching beginners anything from the guard you should emphasise the need to develop the legs.
- Gable grip is the term used to describe the palm-to-palm hand entanglement that controls the posture prior to the transition to the back.
- The hardest part about the climb to the back is getting the bottom leg out of the closed guard position and into the Half guard position especially if you have long legs, highlight the need to kick down to make your opponent step over your leg.
- Use the term pocket guard to describe the arm transfer position required for the attack on a conservative opponent
· Specific Training (choose 1 option)
- Closed Guard Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Closed Guard Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 10: Lesson A - Rear Chokes without the Gi
Video: Rear Naked Choke
Video: Arm Choke
Lesson A: Without the GI
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
Line Drills
- Sitting Rolls
- Kneeling Rolls
- Judo rolls
- Backwards rolls with break falls
Partner Drills
- Knights & Horses
Pre Technique
- Mount to Back Transition
Technique – Rear Chokes (choose most relevant option for students in attendance)
- Rear Naked Choke
- Arm Choke
Common Mistakes
- Attempting to choke with a short arm only results in crushing the windpipe.
- When completing the Knot on the rear naked choke it is common to see people pushing the head, it is better to hold your own bicep making a stronger cage.
- With the Arm choke the grips are usually a problem for students they usually place the wrong hand on the top
Teaching Tips and Terminology
- When teaching rear chokes it is always good to explain that you are trying to attack the arteries on the side of neck
- When using the rear naked choke explain that the elbow on the arm wrapping around the head should line up with the chin, nose and forehead.
- Highlight the need to place the head on the same side as the knot and complete the choke by cradling your opponent into your body, creating a C curve position.
- With the arm choke reference the need to get the correct hand on the bottom when making a grip to complete the choke you have more power when you can connect your elbow to your ribs
· Specific Training (choose 1 option)
- Back Control Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Back Control Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll
Class 10: Lesson B - Rear Chokes with the Gi
Video: Classic Collar Choke
Video: Modified Collar Choke
Video: Bow and Arrow Choke
Lesson B: With the GI
Warm up – Basic conditioning and motor skill development.
- Jogging
- Inside Shuffle
- Outside Shuffle
- Alternate Shuffle
- Carioca
Line Drills
- Sitting Rolls
- Kneeling Rolls
- Judo rolls
- Backwards rolls with break falls
Partner Drills
- Knights & Horses
Pre Technique
- Mount to Back Transition
Technique – Chokes with the Gi (choose most relevant option for students in attendance)
- Classic Collar Choke
- Modified Collar Choke
- Bow and Arrow Choke
Common Mistakes
- Weak grips on the Gi with the choking arm
- Pulling from the elbows when applying the choke instead of straightening the arms
- With the bow and arrow choke students struggle primarily because they don’t make the correct angle from the beginning
Teaching Tips and Terminology
- Create a handle by rolling the Gi when gripping round the neck at the start, use the analogy of a rock climbers handle to describe the benefit of rolling the Gi.
- Make the students aware that their arm should form to the contours of their opponents neck
- Paint the picture of being a DJ to explain the choking action
- Half Nelson also describes the arm position for a Modified Collar Choke
- Highlight the need to transfer the feet over to one side creating the correct angle
- Make your students aware that you want your opponent to fall into the space created by opening your leg out and creating the angle
· Specific Training (choose 1 option)
- Back Control Game – play 3-minutes per round and rotate partners once (total of 4 x 3-minute rounds) or play 10 minutes group game, with 2,3, or 4 students in the middle, rotating out as you get beat.
- Note this is suitable for most general classes
- Back Control Game –work in three’s 2 training 1 resting play 3-minutes per round 1 person always completes 2 rounds before change (total of 6 x 3-minute rounds – 2 x 3-minute rounds per game)
- Note this is suitable for more advanced classes and only to be used in general classes where the overall standard is quite high
Live Training (compulsory)
- 2 x 5-minute rounds (minimum)
- Note – if time does not allow, run the class longer to accommodate.
- If there is more time, allow another 5-minute roll