Posted on

How to Drill BJJ Transitions

Learning jiujitsu is like learning a language. You don’t do it all at once. You learn the smallest, most base elements of a new tongue (an alphabet, words) before you dive in to the whole grand structure.

As you get more building blocks — more movements, a larger vocabulary of techniques — your understanding of the physical grammar expands. This is an exciting, albeit frustrating, process. I still remember the first time I hit the basic rear naked choke, and I also remember the months it took me to get there.

But you can’t say the same words forever unless you’re Hodor. You also can’t rear naked choke everyone either. If you want to become fluent, you have to acknowledge that what you’re aiming for is a long process.

That’s where transitions come in. Learning a technique well is powerful, but learning to flow between the techniques amplifies that power manifold. It’s the difference between knowing words and being able to have a conversation.

In this analogy, drilling complete transitions — chaining moves together — represents sentences and phrases, the core components of dialogue. When someone defends our attack, we want to be able to understand the language of that defense — and have our responsive phrase flow from us immediately and effortlessly.

We’ve talked about the power of drilling before. It helps us solidify our core of knowledge. Other people have knowledge, too, though. To stay ahead of them, we have to drill, and to drill chains of moves. I had a great response to my earlier post about how I drill and learn moves, so I thought it might be helpful to do a follow-up on my method for drilling transitions.

I divide the types of chain drills I do into two categories in my mind: static (or simple) and dynamic (or active). These aren’t cut-and-dried distinctions, but it’s how I think about them. We’ll start with the most simplistic versions of these and advance to the most complex.

Continue reading “How to Drill BJJ Transitions”

Posted on

The 20 Good Ones Challenge

You should drill more. You should. You know it, I know it, and the American people know it.

I should, too. To inspire us both, here’s a challenge.

The next US Grappling tournament in North Carolina is April 19, which is not quite 40 days from now. If your school is anything like ours, we have several people competing — including many who are competing for the first time. It’s important for everyone to drill, but it’s especially important for those who don’t already have a slate of options from every position.

When I did my first tournament, I set a goal to have at least two moves that I could try from every position with some confidence. This helped me focus and prepare, and it’s something I’d recommend. For my first tournament, I certainly didn’t have more than 20 techniques at my disposal. And now that I’m trying to be more focused, I want to whittle down the things I do as well. Picking a set of moves and working on them is good for everyone, regardless of experience level.

Hence, the 20 Good Ones Challenge:

20

Let me explain. If we’re trying to become proficient at a discrete array of techniques, a little extra drilling can go a long way. But that drilling should be precise: I don’t want to bang out sloppy reps of a move I’m going to rely on.

That’s why I want to set a very realistic goal: picking a series of moves I’m likely to use and then doing 20 high-quality repetitions of them for at least 20 of the next 40 days. If you train with me, let’s do this together. (If you don’t, feel free to glom onto this idea anyway).

Of course we need to be going to class during this time as well, so this should take place before class, or after, or at a time and place of your convenience. I lead a 6 a.m. class twice a week, so perhaps we can add a day or two of drilling in the lead-up to the tournament.

The steps are easy:

  • Make a list of 10-20 moves
  • Set a time to drill those moves
  • Don’t let yourself off the hook for drilling those moves
  • If you mess up a few of the reps, do extra reps until you can’t get the move wrong.

Your armbars will thank you. Your guard passes will thank you. If you let me drill with you as a partner, I will thank you.

Here, I made a ransom note:

ransom note

The upshot: if you’re competing at this tournament, you have 38 or 39 days to train. Every other day, get a little extra work in. Show up a little early or stay a little late and get 20 good reps in of the techniques you need. If you’re not competing at this tournament, surely there are many ways in which you’d benefit from a little extra drilling.

It’s just 20 reps. Once a day for 20 days. You should drill more. I should drill more. Let’s do this.

Posted on

A Few Great Solo BJJ Drills

Twice a week, I do 6 a.m. drilling. Most days we have between two and four people, but sometimes it’s just me and the cold gym.

We’ve all been there: you show up to open mat, put a gi on, get stretched out … and there’s no one to keep you company but the crickets. Or maybe you’re traveling and jonesing to train, but you can’t find a gym in the area. Or hey, maybe you’re just feeling antisocial.

Whatever the circumstances, sometimes you want to improve your jiu-jitsu but can’t find another grappler around to work with. You don’t want to waste that free time, do you? Of course you don’t, especially if you got up at 5:30 just to carve out a training session.

Some people collect baseball cards. Others collect autographs. I collect good drills, and I’ve been lucky enough to pick up some great solo training tips from terrific black belts. Here are some solo grappling drills to do on your own. These have been my salvation more than once when I’m by myself at 6 a.m.

Breakfall to Stand in Base Flow Drill: This drill combines two of the most fundamental Brazilian Jiu-Jitsu techniques. First, from a standing position, do a back breakfall. Then, come up to one side, with one foot posted in front of you and the opposite-side hand posted behind you. Rotate your hips toward the mat and stand up in a nice base.

Check out how to properly stand up in base here, just 12 seconds in:

[youtube=http://www.youtube.com/watch?v=vKShLC1ANrY#t=0m12s]

Since you’re back to a standing position, you might as well breakfall again and stand up in base on the opposite side, posting your other hand and other foot. This is a nice drill to warm up with, since you can get a good flow going, and it works two critical fundamental movements.

Hip Extension to Combat Base Drill: Roy Marsh, head instructor at Sandhills BJJ and a black belt under Royce Gracie, showed me this one. From your back, roll up onto your shoulder and extend your hips in the air. One leg should be straight and the other leg bent in front of you. From there, roll up to a combat base position (one knee up, one leg folded, elbows in tight). Roll back and repeat on the other side.

Be sure to step a fair distance with your extended leg. This drill can double as a good stretch, too: once you’ve come up to the combat base position you can play around with that.

Bridge to Turtle Drill: From your back with your feet in tight, bridge over one shoulder. As you thread our bottom leg back under to come to the turtle, sweep the mat with your mat-side hand to simulate clearing the hooks from someone trying to attack your back. Finish in a tight turtle position.

You can either sit to your back or roll over your shoulder to return to the original position. Then bridge to the other side. Again, this can be a nice flow.

Leg Circles From the Guard: Some people call this drill “the eggbeater.” You see a lot of guys doing this one to warm up for tournaments, and with good reason: it’s a core movement in the open guard. From your back, you rotate your legs in a circular motion like a windmill or an eggbeater. You can do this in each direction.

I mention it mainly to add one detail: a lot people do this drill with their back flat on the mat instead of raising the hips off the mat and moving from side to side during the leg circles. This is an important part of getting the movement down.

[youtube=http://www.youtube.com/watch?v=08Hpmef70XI]

Hip Bump Sweep Drill: For many of us, the hip bump is the first sweep we learn in jiu-jitsu. That’s because it works. Another good solo drill involves putting something in front of you to mimic your opponent – I use a hanging heavy bag, but you can use something as simple as your coiled belt – and practicing the hip bump motion. From the guard position, roll up smoothly onto your shoulder, elbow and then hand, plant your foot and simulate a hip bump. Again, be sure to work both sides.

Start slowly to be certain you hit each step of the technique, and gradually work your way up to a solid pace. Royce Gracie black belt Jake Whitfield showed me this one, and told me that just doing this a few minutes each day would improve my hip bumps – and all the techniques that a good hip bump sets up. He was right.

The hip bump starts at 1:03 in this video:

[youtube=http://www.youtube.com/watch?v=tZLYg0IKEZs#t=1m03s]

OTHER RESOURCES

I think it helps to pick up a variety of drills from lots of different sources. That way, you have a menu of options for when you’re by yourself and when you’re with a group or a partner. Having many drills to choose from means you always have something to work and no excuse for getting bored.

To that end, if you’re looking for more, the mighty Jason Scully has a great video of 33 solo drills.

[youtube=http://www.youtube.com/watch?v=EXjP50SOwK4]

Scully also put together 30 animal-themed movement drills as well.

[youtube=http://www.youtube.com/watch?v=uO8u_3Jmiqw]

Next post along these lines: some great partner and group drills.