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How Do I Practice Bjj Alone?

How Do I Practice Bjj Alone?

Brazilian Jiu-Jitsu is a sublime form of martial arts that focuses on technical skill advancement that lets you subdue your opponent by applying choking and strangling techniques on joints.

The issue with BJJ is that it's a martial art requiring a partner with whom you can train, do a sparring or rolling session and develop and master your techniques. What if you could practice BJJ by yourself?

You can learn BJJ at your own pace by working on individual exercises that improve your Jiu-Jitsu skills, like hip escapes, bridging, and rolling over. A grappling dummy may be an excellent medium to master the moves due to its weight and the fake legs.

Continue reading this article if you want more specific information on the many different methods by which you can train BJJ by yourself!

1. Do Solo Drills Help In BJJ?

Solo drills are a great option to boost the development of your BJJ technique and endurance. Most BJJ practitioners train in classes but practicing on your own time throughout the day will help you progress quickly and overcome any issues related to stamina and perseverance.

Single drills within BJJ will assist you in:

  • Improved coordination
  • Strengthening weak muscles
  • Building endurance
  • Then, you can highlight any weak moves or techniques.
  • Achieving a greater extent of proficiency in sparring

If you're determined to advance your knowledge of BJJ skills, you can do solo drills in your own time. It is an excellent method to strengthen your weaknesses. Check out some of the best BJJ drills for white belts.

If you can perform exercises in the absence of comrades, by performing drills on your own of course, your BJJ skills will get to the next level. There are other benefits as well. BJJ is a great exercise to build strength and fitness in your joints and increase flexibility. You could use your BJJ drills to squeeze into a workout targeted towards your BJJ development and focused on weak areas. There are many effective fitness trackers available for BJJ practitioners to track the amount of exercise, fat burning, and performance monitoring. You should get one, it would help you keep track of your performance and keep you motivated. How Can One Practice Jiu-Jitsu in Their Residence?

The most crucial step to start learning BJJ for women's health and safety at home is to master the art of learning. Jiu-Jitsu offers a diverse spectrum of techniques, moves, and positions focused on self-defense and lock joints in the most comprehensive way. It will make you learn different positions, transitions, counters, defenses, and submissions.

Another way to enhance your skills at home is to practice the positions, transitions, and submissions over and over until it becomes muscle memory.

The more moves you can make without thinking about it, the better you can think about the actions of your adversaries and, often, be able to anticipate their next move.

2. Problems Associated with Training on Its Own

Training on your own isn't ideal due to several reasons but it is possible. One reason is that, without the help from a trainer, you will not get any feedback. There won't be the input you require to determine whether your skills are improving.

Another drawback of working alone is that you do not get the opportunity to roll. It is essential to incorporate real-world scenarios into your training.

With that said, there are many ways to enhance your Brazilian Jiu-Jitsu technique without the help of a partner.

3. The Best BJJ Drills That You Can Try at Your Home

Jiu-Jitsu exercises should be practiced regularly, whether in conjunction with a friend or as solo exercises. For the latter option, you don't need to join a gym.

3.1. Backward Shoulder Roll

Rolling backward can be very painful at first, so doing this exercise on your own and safely is an excellent technique to opt for training alone.

This could cause discomfort to some people's shoulders, so ensuring you are doing it right is crucial. You can get online lectures for initial guidance.

As you advance into BJJ, Backward rolls will be used more often to evade your opponent. You might even be forced to use backward rolls to escape from a strangle of your opponent. Standing opening.

Standing is perhaps the best way to open a locked guard. Different forms and lengths are accessible for the standing position, but generally using this type of opening is used for compulsory BJJ exercises. Most of the time is the start of the fight when your opponent is on the ground and you are in a standing guard position looking to grab the lapel or any part of the Gi. So practicing the standing guard position is very crucial.

In this exercise, you begin by kneeling. To place your feet on the ground, you elevate one leg into a lunge stance while pivoting the other leg at the knee (as far to the left as possible).

Maintaining your posture in a straight line, by lowering the knee placed on the ground, you'll be able to assume a deadlift-like stance.

3.2. Technical stand-up


The stand-up technique is another popular BJJ move. In contrast to the hip escape, however, this one can be used offensively and defensively. For defense, it will get you up off the ground or help make space for an escape from the hip. In terms of offense, the stand-up assist you with different reverses and sweeps.

The stand-up works by helping you keep an appropriate distance while you're at the bottom. It's done by stretching both legs each in a half bending position. The goal is to control the movements of your opponent while laying on the ground. The important thing to practice is you are never going to put your heels down on the mat. In order to track the movements of your opponent, you are going to move on your hip joint by slightly bumping up left and right while keeping your legs up and ready to counter any attack. High-Intensity Interval Training to Improve BJJ.

Jiu-Jitsu stamina is different from the stamina needed to run a marathon. It is best to employ HIIT (High-Intensity Interval Training) methods that simulate the energy bursts required for rolling, intense grappling, and fluid position-to-position movements.

Suppose you're still not convinced about the benefits of HIIT training for BJJ. In that case, this study titled "High-intensity-interval training utilized in Brazilian Jiu-Jitsu can be more effective in improving fitness and body composition.

Rafael Lima Ribeiro's research was presented and published in the Journal of Combat Sports and Martial Arts in 2015.

Rafael was particularly interested in the benefits of high-intensity interval training, offered to  Brazilian jiu-jitsu competitors since it demonstrates considerable advantages over ordinary exercise.

3.3. The Granby Roll


Granby roll (shoulder roll) can be described as an essential technique used in BJJ to escape from weak positions and defend against attacks. Adding a powerful Granby roll into your game of turtles can make your defense nearly invulnerable. Steps to Practice Granby Roll.

  • The first step is to hold the final position of the roll which is hanging upside down to your shoulders. Hips over your head and toes in contact with the mat.
  • You can grab your toes or the lower area of the knee to maintain an elastic posture.
  • The second step is to roll right and left on your shoulders while making sure that there is no weight on your head or neck.
  • While rolling, make sure that you are dragging your toes across the mat from right to left or vice versa.
  • The goal is to get comfortable in transitioning from your shoulder roll position to the sitting position from both sides. This is the first half of the roll
  • The sticky part is the second half of the roll it is the same thing but reversed. You can start to form the sitting position while your legs are stretched. You are going to roll on the right side with your right hand under your leg and your head tucked in your knees.
  •  After that, you are going to use your toes to lift your hips while tucking your head under your legs and drag your toes across the mat and complete the roll by transitioning into a sitting position on the other side.

Additionally, many BJJ students believe that the Granby roll requires a large amount of flexibility. But, even those who aren't flexible can integrate it into their practice and master the position. The secret to a successful Granby roll isn't just flexibility but excellent mechanics. Be aware that while performing this exercise, it is essential to avoid rolling on your neck or the back of your head.

3.4. Rocking Chairs


Another BJJ workout that is significantly undervalued is the rocking chair that assists with reversals, sweeps, and even guard-to-guard transitions. They can also be a wonderful accessory to your home BJJ exercise.

The chair's rocking motion begins by laying down on the floor. The objective is to swing using your legs while maintaining your core in the correct position so your body is lifted above the ground.

While doing this, the other leg rolls from shin to mats. The final position should be towards the base with a noticeably extended hip.

4. What Is The Best Time To Avoid Exercising At The Gym Or Do Your Workout At Your Home?

Organizing the most common BJJ exercises into a defined program is easy if you know what you're doing, you have a lot of choices. You can choose to do repetitions or even put a duration for each exercise.

Regarding the order of the exercises, you can do the entire set before going on to the next, or you can do the exercises in subsequent parts. These are a few ideas on arranging home BJJ exercises; feel at ease to add, remove, or modify the activities to meet your needs and the space.

The best time to exercise, such as the ones you can do at home, is when you're not at the gym or can't go to the gym because of any reason. , you'll be on the move, or a BJJ fitness center's schedule does not allow you to work out as frequently as you'd prefer. There are other instances like outbreaks s like Ringworm and even more dangerous ones such as the Covid-19 epidemic the whole world is currently dealing with or almost dealt with. If you don't have a partner, these suggested BJJ workouts are the only method to learn Jiu-Jitsu without putting yourself in danger. By not going to the gym, you're not exposing yourself to the risks of those who do. After a few days of doing these workouts, your jiu-jitsu and cardiovascular system will be used to this activity and start to benefit from your home workout routines.

5. Watch YouTube Videos

Watching BJJ YouTube video clips is fun until you get overwhelmed by information, which means you've lost most of what you believed you'd learned. If you cannot apply the knowledge you've acquired, then your brain is much less likely to remember the instructions. But, we believe the brain, even if it couldn't absorb all ninety-five percent of the information, the brain did take in 5% of the data, the key point is to apply the instructions as often as you can.

Many highly respected BJJ practitioners offer gratis instructions during this challenging time. There's also a considerable quantity of videos available on YouTube on everything related to BJJ, as well as some intriguing methods and drills.

6. Final Note

It is possible to practice certain aspects of BJJ by yourself even if you don't have a buddy, but that doesn't mean that you won't be able to get better. You can do many activities on your own, along with videos you can look at to assist your practice. Consider stretching, strengthening, flow rolling, or other sports. You can also learn by studying books about Jiu-Jitsu.

If you want to put the things you've learned into practice, you will need a teacher or guide. That way, you'll be able to tell that you've mastered specific aspects like time and stress. When you can train efficiently with a friend, you'll be capable of teaching more efficiently by yourself. But in today’s world, especially after the Covid, the whole world has shifted to online learning. But the nature of this sport does require a partner or trainer. There is plenty of material; videos, tutorials, blogs, and sessions for understanding the positions and explanations of the techniques of Jiu-Jitsu. You can take the initial responsibility and master the basics for taking online classes on YouTube or any online platform.

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