How to train for bjj at home
5 Solo Movement Drills for BJJ: No Partner Needed!
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hey what's going on guys Shane here with
Brazilian jiu-jitsu black belt and
lifetime martial artist Stefan casting
hey guys how's it going
so today's stefan is going to show us
five movements that you can do to drill
your Brazilian jiu-jitsu by yourself so
these are solar drills they're gonna
help with balance and flexibility let's
take a look at the first one so that's a
sprawl every match starts on its feet
every fight starts on its feet and you
want to be in control of whether the
fight goes to the ground or not
so the sprawl is a great way to stop
somebody from taking you down you get to
start in a staggered stance one leg
forward one leg back doesn't matter
which whichever leg you'd like to fight
with forward you're gonna go here you're
gonna drop your weight both hands go on
the ground the leg that's in front the
leg is gonna be grabbing both back the
hip goes all the way to the ground
you're not doing a push-up think of it
as a push-up with the twist and that leg
all the way down to the ground you step
forward and you go back up we bring
Shane in he's in this fight stance I'm
typically gonna be trying to just
fundamentally you're trying to grab this
leg or grab here to take them down so
he's going to bring this leg back drop
that hip to the ground and put his
weight on me so I'm going from a fairly
strong position here to this weird
sprawled up position underneath his
sprawl and allows him to control whether
the fight stays up or down so once again
we're here there he might spin to my
back and either stand up or finish the
fight on the ground so that's a sprawl
that movement is the basic shrimp the
basic backward centers other variation
is the shrimp you can certainly find but
it develops your basic hip movement so
what are we gonna do start on your back
you can be flat one foot goes up
typically the ball of the foot
you're gonna turn towards a straight leg
only my right hip is down now I'm gonna
put all my weight on my left foot and my
right shoulder so they're the at an
angle right it's not left foot and left
shoulder left foot and right shoulder
I'm going to lift my weight up and then
I'm gonna move my hip back while bending
into a pike position a straight Note
foot turn wait on the shoulder weight on
the foot lift my hips and push back end
up in a 90 degree Bend how it applies do
you use this all the time in jiu-jitsu
in ground fighting most fundamentally if
Shane's got me here and he's got his
weight on me I'm trying to put him back
in the guard but I can't put him back in
the dark his hips are too close to my
legs so I'm gonna push a little bit but
now I'm going to put this foot on the
ground this shoulder on the ground and
I'm gonna move my hips back that then
gives me the room to bring this foot in
this knee in and I can push away and now
I'm in a better position I haven't won
the fight but at least it's more equal
than here where I have essentially no
offense let's make sure that the other
angle please cuz you've over here so
we're here he has me in a side control
position I put my hands into a position
where I can push a little bit put on the
ground turn into him so now the weight
from the shoulder I'm going to move my
hips back then move my knee in and now
we're here now it's a fighting it now I
can stand up try and go for a sweep
triangle for submission you're gonna try
and punch my lights up you can headbutt
me impacts my guard but it to fight it
yeah
that's the bridge the bridge is lifting
your hips if you've ever done yoga you
spent time in a bridge if you but if
he's dead any wrestling or Jiu Jitsu a
submission grappling you're gonna be
bridging all the time the bridge is
using the hips to come forward use this
to apply an armbar use this to pass the
guard you can use this to throw somebody
you can use this to even to finish the
choke and you can use this to get out of
bad positions so we're here my feet are
in tight it's a basic way to do it is on
the heels the better way to do it is on
the balls of the feet take you to either
depending what you're comfortable with
now keep my hands in most of the time
and I'm going to lift my hips up high
then I can turn her to the side if I
want some people like touching some
people like turning so the side of the
face their advantage of the disadvantage
to both I'm gonna practice what I
practice on the right on the left so
you're gonna try and lift your hips as
high as you can
Shane if you can come in here please
you're gonna be bridging all the time
when yeah wouldn't you escape so I'm
bigger than you I'm heavier than you but
if you manage to trap one of my arms
somehow and trap one of my legs here
this whole side of my body's blocked off
so I can't post if you bridge as high as
you can go ahead exactly I'm going over
can't go back this just bridge and hold
me there I'm 210 pounds 215 pounds I'm
like 145 yeah and I can't be any heavier
on you I mean there are actually some
ways I can hook with my legs but that's
a dance
start but fundamentally you can lift me
also if your arm barring me go ahead if
your arm barring me go ahead see how his
hips are lifting or about me but don't
hold my wrist please just reach up as
high as you can there do you see how my
arm would actually be broken thank you
my wrists for against your chest yeah so
the bridge critical super fundamental
movement for any kind of grappling
somersaulting or rather forward rolling
a somersault takes you directly over
your head and it's a good movement to
practice but in martial arts especially
in grappling but also to stand up
because in standup you are occasionally
gonna fall and as opposed to falling and
landing I'm hard on the ground
especially pavement much much much
better if you can roll I'm amazed at how
many martial artists don't have a basic
four and a back roll so this drill
should help with it fundamentally I may
be starting kneeling imagine the line
coming like this I take one hand and I
put it between my legs and I'm going to
roll over that shoulder I'm not gonna go
here that's a somersault or a hit but
the ground the ground is gonna win I'm
gonna take one hand put it between my
legs put my shoulder down put my head to
the side and I'm gonna rule I'm gonna
try and roll straight towards you very
common mistake is to go here and then
flew off to the side it might be
application well that's the right
movement this isn't one of them I want
to stay as much as I can in a straight
line hands between the legs tuck the
shoulder roll I end up sitting I rolled
over this shoulder I switch my head to
the other side and I go back so I put my
head to the side my head stays here it's
gonna get completely cranked roll back
to my knees so before I roll right then
left and I'm gonna go left then right
okay a few tone here yeah you use this
all the time just basic open sweep on me
please if you lie on your back we're
here I'm standing over top of you I've
gotten excited you're going I put too
much weight forward you're gonna lift me
and you're gonna throw me over your head
I've just used a forward roll to not get
my head in
and Shane just used a backwards roll to
end up on top this movement and
variations of it are the technical stand
up it's going from the ground to a
standing position while remaining in
base you don't want to stand up like
this in a fight I mean you can do it but
the danger is that when I'm here you're
going to punt me in the face or I'm
going to lose my balance and as I'll
show later there are no applications for
this movement they don't have anything
to do with getting up against a striker
so fundamentally you sitting here on my
buck one leg forward one leg forward one
leg back my cross hand planted so just
like shrimping was my left foot and my
right arm same thing my left foot and my
right arm i down I lift my hip up so
that it's mobile this allows me to kick
if somebody's standing here I can kick
this far maybe to this line right it's
not very powerful not very effective but
if I move like this now I can steal
those extra 12 inches of range also it
means that this hip isn't on the ground
so I can now in slow motion come up like
this this is not a speed based movement
now I'm here bent over one hand on the
ground the other hands up still not a
great position so you can adjust it by
coming back I'll show you a variation
before here and I want to do this and
remain facing my opponent or maybe is
putting a ton of weight on at me I'm
going to come up onto my knee here does
this forms good structure and then I can
stand up like that make sure both
applications with Shane here this so
number one he's punched me in the face
I'm down on the ground I've got him in
my guard I don't want to be here I want
to be up I'm gonna be running when I get
my car
I want to kickbox you
I've been watching your channel and I
think I've got all your tricks down so
I'm going to start making some room if I
just try and stand up here he's gonna
punch me
boom bad day gonna push them away he's
still too close I'm gonna kick kick kick
kick okay
you missed edition shins it's
hyperextending is knee a little bit so I
can start coming up and start coming up
my hands still here now notice I can't
touch his foot but I don't have enough
room yet so I put my weight on my hand
oh I need what sort of my hand
at my foot and I can kick here until he
moves back and gives me enough room now
when I can no longer touch him that's
when I stand up I'm gonna take that
safety step backwards that's the
application of the one hand on the
ground standing straight up for bonus
point finish of them absolutely you can
use that same movement in jiu-jitsu say
we're here doing a butterfly sweep he's
going over so you post this foot there
post of the foot right on my head there
we go
do not go over I under hook I go back
come into me please push together in the
ex door I push them away now is what we
just covered plant the foot stand up
here and then drive them down here so I
don't want to show that whole technique
the point is though that that
fundamental movement has it best
applications yeah okay guys I hope you
found that useful
there's our five fundamental movement
with some applications there are a lot
more applications of those movement to
use them all the time when you're doing
jiu-jitsu start practicing them and then
when you start actually training
techniques or training at a school you
won't be as lost awesome thank you
Stefan and guys be sure to check out his
channel link is in the description below
for grapple arts you guys definitely
gonna like that because we focus on more
so the striking Stefan here focuses on
the grappling so you guys will
definitely benefit from it please
support him subscribe to his channel
until then I'm Shane this is Stefan
fight tips for the underdogs
[Music]
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