Jiu-Jitsu

Larry Lonis - If I asked you to do calisthenics to warm your body up for Brazilian Jiu Jitsu training, you'd do the standard things we've all been doing since elementary school. You might jog a little bit, do some pushups and situps, maybe stretch your legs and your torso. There is value in all of these exercises.

But to a certain extent, they are all a waste of time. It's difficult in our lives to dedicate time to train in Brazilian Jiu Jitsu. We should take advantage of every minute. Rather than just the same old calisthenics, try skill-specific exercises required for our sport.

Side Hops: In addition to a regular light jog, step-hop from side to side, bringing your feet together with every step, but never crossing them. In a stand-up clinch, as happens in nearly every Brazilian Jiu Jitsu and MMA contest, crossing your feet makes you stationary and off-balance. You would be better off throwing yourself down on the ground right away, because that's what your opponent will do the second he sees your feet cross.

Shrimping: Lie on your back, feet straight out. Bring one foot in as close to your butt as possible. Raise yourself slightly off the ground, using that foot and the opposite shoulder as support. Rotate your hips to the same side as your foot. You should now be lying on your side, body curled up a little bit like a shrimp (hence the name). Using the same supports, reverse the rotation back to the starting position. The shrimping motion is absolutely essential to Brazilian Jiu Jitsu; more techniques use it than don't.

Bear Crawl: On your hands and feet, face down, butt up in the air. Walk on your hands and feet, not letting anything else touch the ground. Do not crane your neck up, trying to look in front of you, because it will be uncomfortable and difficult to breathe. The Bear Crawl is easier if you find a side-to-side rocking rhythm, like how a bear lumbers along. Not only is this movement a killer on your shoulders and quadriceps, but you also become familiar with deep breathing while in an uncomfortable position.

Step Throughs: Start in the Bear Crawl position, then raise one hand and the opposite foot off the mat. Slide your foot through the space between your supporting hand and foot. As your hips rotate through, you will end up in a Crab Walk position - on both hands and feet, but face up instead of face down. Lift the same hand and foot and bring your foot back through to return to the starting position. This movement is used in many escapes and defenses in Brazilian Jiu Jitsu.

360s: Lie on your back, elbows, feet and head off the mat like you are starting to do a stomach crunch. Using your abdominal muscles, sit up so that your shoulders are off the mat, and then shift your torso so your shoulders come down sideways from the starting point. Using the "going down" momentum, raise your hips off the mat and rotate them in the same direction. Several repetitions will cause you to spin 360 degrees on the mat. Do ten of these in each direction, and your entire core will be screaming for relief. Being able to rotate your body on your back, like in the 360s, is a key ingredient to have good defense and technique from bottom guard.

If you're not seeing the improvement you desire in Brazilian Jiu Jitsu, put yourself on a daily regimen of these exercises. Not only will you get stronger, but your technique will improve as well.
Larry Lonis