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BJJ Drills & Training Routines 🚧

Drilling is the fastest way to improve in BJJ. This section provides structured drill progressions for all skill levels.

💡 Remember: Repetition builds muscle memory. Drill slowly and correctly before adding speed or resistance.

🎯 Fundamental Movement Drills​

Solo Drills (No Partner Needed)​

Shrimping Progression​

Purpose: Foundation for escapes and guard retention

Level 1: Basic shrimp (10 each side)
Level 2: Double shrimp (10 each side)
Level 3: Shrimp to turtle (10 reps)
Level 4: Reverse shrimp (10 reps)
Level 5: Shrimp with resistance band

Bridging Series​

Purpose: Mount escapes and reversals

Level 1: Basic bridge (20 reps)
Level 2: Bridge and turn (10 each side)
Level 3: Walking bridge (10 steps)
Level 4: Single leg bridge (10 each)
Level 5: Partner on top bridge

Technical Stand-Up Flow​

Purpose: Safe standing from ground

1. Start seated
2. Post hand behind
3. Lift hips
4. Step back with far leg
5. Stand to combat base
Repeat: 10 times each side

Wall Drills​

Wall Walks​

Purpose: Back escapes and movement

  • Back against wall
  • Walk up using legs
  • Return to seated
  • 10 reps

Wall Sits​

Purpose: Leg strength for guard

  • Hold squat against wall
  • 30 seconds x 3 sets
  • Progress: Single leg

🔄 Partner Movement Drills​

Guard Retention Drill​

Time: 3 minutes Top Goal: Pass around legs to hips Bottom Goal: Keep feet facing partner Progression:

  • Level 1: 25% speed
  • Level 2: 50% speed
  • Level 3: Add grips
  • Level 4: Full speed

Pummeling for Underhooks​

Time: 2 minutes continuous Goal: Gain double underhooks Key Points:

  • Stay chest to chest
  • Circle and swim arms
  • Drop level when swimming

Flow Rolling Progression​

Rules: No submissions, constant movement

Round 1: Position changes only (5 min)
Round 2: Add sweeps (5 min)
Round 3: Add submissions without finishing (5 min)
Round 4: Full flow with catch and release (5 min)

📋 Position-Specific Drills​

Mount Drills​

Mount Maintenance Circuit​

3 rounds of:

  1. Low mount holds (30 sec)
  2. High mount transition (10 reps)
  3. Technical mount switches (10 reps)
  4. S-mount entries (5 each side)

Mount Escape Circuit​

3 rounds of:

  1. Bridge and roll (5 each side)
  2. Elbow escape (5 each side)
  3. Combined escape (5 reps)
  4. Flow between escapes (1 min)

Guard Drills​

Closed Guard Control​

Partner standing, 2 minutes each:

  • Break posture repeatedly
  • Control one arm
  • Switch hip angles
  • Threaten sweeps without completing

Guard Opening Drill​

From closed guard:

  1. Partner opens guard
  2. Immediately re-close
  3. 20 reps
  4. Focus on timing and hip movement

Passing Drills​

Torreando Drill​

30 seconds each, 3 rounds:

  • Grip pants at knees
  • Circle to one side
  • Return to center
  • Circle to other side
  • Continuous movement

Pressure Pass Progression​

  1. Establish grips (10 reps)
  2. Kill hip movement (10 reps)
  3. Clear legs incrementally (10 reps)
  4. Consolidate position (10 reps)

🎓 Skill Development Drills​

Submission Chain Drilling​

Armbar from Mount Circuit​

5 reps each side:

  1. High mount to armbar
  2. Armbar to back take
  3. Failed armbar to triangle
  4. Flow all three continuously

Triangle Setup Drill​

From closed guard, 10 reps:

  1. Break posture
  2. Control one arm
  3. Hip out for angle
  4. Lock triangle
  5. Reset and repeat

Timing Drills​

Sweep Timing Drill​

Partner posts weight forward:

  • Execute sweep immediately
  • 20 reps each sweep
  • Focus on feeling weight shift

Sprawl Timing​

Partner shoots single legs:

  • Sprawl on contact
  • 30 seconds on, 30 seconds off
  • 5 rounds

📊 Weekly Drill Schedule​

Beginner (2-3x/week)​

Monday:

  • Solo movements (15 min)
  • One position drill (15 min)
  • Specific sparring (15 min)

Wednesday:

  • Partner drills (15 min)
  • Escape drills (15 min)
  • Flow rolling (15 min)

Friday:

  • Review week's techniques
  • Drill combinations
  • Light rolling

Intermediate (3-4x/week)​

Add to beginner:

  • Submission chains
  • Transition drills
  • Resistance drilling
  • Competition scenarios

Advanced (5+x/week)​

Full program:

  • Morning: Solo drills
  • Afternoon: Technical drilling
  • Evening: Situational sparring
  • Weekend: Competition training

🚧 Future Enhancements​

This section could be expanded with:

Interactive Training Tools​

  • Round timers with presets
  • Position randomizers
  • Available offline at the gym

Partner Drill Database​

  • Searchable by position
  • Filterable by skill level
  • Structured drill programs

Solo Training Programs​

  • Home workout routines
  • Strength and conditioning
  • Flexibility for BJJ

Competition Prep Drills​

  • Tournament scenarios
  • Point fighting strategies
  • Submission hunting drills

💡 Drilling Best Practices​

Quality Over Quantity​

  • 10 perfect reps > 100 sloppy reps
  • Start slow, build speed
  • Focus on details

Progressive Resistance​

  1. Zero resistance - Learn movement
  2. 25% resistance - Feel the technique
  3. 50% resistance - Refine under pressure
  4. 75% resistance - Test effectiveness
  5. Variable resistance - Develop timing

Track Your Progress​

  • Log repetitions
  • Note difficulties
  • Film yourself
  • Review regularly

🎯 Drill to Roll Ratio​

Optimal Training Balance:​

  • White Belt: 70% drilling, 30% rolling
  • Blue Belt: 60% drilling, 40% rolling
  • Purple Belt: 50% drilling, 50% rolling
  • Brown/Black: 40% drilling, 60% rolling

Pre-Competition:​

  • 4 weeks out: Increase drilling
  • 2 weeks out: Situation sparring
  • 1 week out: Light drilling only

🎯 Next Steps​

  • Choose drills for your level
  • Practice 15-30 minutes before class
  • Track progress in training journal
  • Review Training Methods

🔗 Related Resources​