Just recently I have heard a number of people ask how they can train BJJ when they are alone at home. Unlike other sports it is very difficult to practice BJJ alone as drilling technique requires a willing partner to practice with. However do not fear because although you may not be able to practice technique on your own you can still use your alone time at home to hone your BJJ skills.
So without further ado, here are five things you can do at home to improve your Brazilian Jiu Jitsu.
1) Stretch
Having good flexibility is imperative to improve your game. You may not be busting out your Eddie Bravo rubber guard any time soon but stretching whenever possible will increase your flexibility even if only fractionally. It all helps. Stretching can open up lots of avenues you may not have explored before and will help to give you a really good, aggressive guard.
2) Grip Training
Having a good strong grip is essential for BJJ, whether you train in Gi or No-Gi having a solid grip will help. If you have a chinning bar at home you can throw an old gi jacket (or part gi jacket) over the bar and instead of holding onto the bar to pull yourself up you can grab old of the cloth tightly and pull yourself up this way, this is great for getting a realistic grip.
Alternatively you could invest in a pair of wrist grips like those pictured.
3) Shrimp and Bridge
Shrimping and bridging is a must if like me you find yourself on the bottom a lot. Having active hips is imperative for your escape game. There is no better practice than drilling your shrimps and bridges, shrimp, shrimp, shrimp. We want more shrimp than ‘Bubba Gump’
4) Weight Training
Tailoring a weight training programme for an individual involved in Combat Athletics is something you really need to discuss with a personal trainer. However you can still workout alone at home using some fundamental core strength drills. Deadlifts, clean and press, squats and bench press will greatly increase your overall strength and conditioning and assist no end in your BJJ.
5) Rest
Yes I know this isn’t really a drill but more of a necessity but you will be amazed at how many grapplers and other sportsmen don’t take rest seriously. Good rest is essential for not only recovery but for helping your game grow. How does doing nothing help improve your game? Too much information can cause you to have a complete mental block and your game can suffer because of it. Sometimes we just need a break from the sport we love, it is for our own good. Sit back, put your feet up, put the TV on and rest and this doesn’t mean watching BJJ drills and techniques on YouTube. Forget about BJJ even if only for a day.
