Ways of Practicing Jiu-Jitsu at Home

by | Oct 11, 2019 | Fitness, Wellness | 0 comments

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4 min read


With work, family and other activities that occupy our lives, it’s pretty challenging to find the time to practice Jiu-Jitsu with an instructor. People that share a true passion for BJJ always want to be training and honing this beautiful art.

I was starting to consider training by myself to keep my levels of technique and endurance. I ended up with a couple of ways you can do that for yourself within the comfort of your home. Below I will list some that will help you out with your BJJ and are quite manageable to do from most homes:

Individual drills

This one is pretty straightforward. If you can’t make it to the gym then you have to make do with the space you have. Focus on the basic exercises like rolling, falls, hip escapes or bridges. Essentially the core exercises that are meant to maintain your levels of form. If you have some basic workout conditions like a place to give you elevation or depression – give it a go.

Online research

Sites like Youtube are great to find a lot of drills that you can do from home. Of course, you could potentially do a lot more with the Internet in terms of BJJ content. There are a lot of videos that demonstrate personal techniques that you can try to experiment with and grow as a practitioner. However, I would recommend this only for seasoned fighters.

If you’re a beginner or someone that in general is working on his core game – I’d suggest going for a more conservative approach. Videos like this one are great if you want to keep your grappling game on point for example. Again, space is the biggest factor here – bit most of us can clear a room that can fit one body, it’s not asking too much.

Simple workout

When BJJ is considered and how you can prepare your body for it, the answer is simple. A normal workout consisting of cardio, some dumbbell work, and resistance training will get you there. The required for this is basic and it is quite common for people to do this regardless of doing it for BJJ.

The most important thing is to include a routine that you will follow. Working out sets the pace for your body to follow and you must maintain it once it has been set. Reach a point of consistency you can endure and keep it on that level.

Practice with objects

This can be a bit strange to get used to. A lot of people try to make a rolling partner out of various objects. I’ve seen a lot of attempts made from pillows, chairs, mattresses, etc. Managing the size of the object is key here. Make it represent your partners’ body at least in form or an acceptable size to make you exercises work.

There are dummies made specifically for such training. Such grappling dummies can be very handy if you are practicing chained moves to remember the sequence or tuning the precision of your strikes. However, if you are new to BJJ there is no need for such an investment – start light and progress.


Whether you do it for the spiritual aspect or just to get a good stretch, yoga is great for keeping your body nimble. Keep yourself comfortable while doing yoga, which is essential for getting the most out of it. Getting some gear like Lasculpte yoga tights can get you to that comfort zone.

Don’t overthink it, just get a mat and start stretching. If you are doing some gym work it is also great to do a yoga session as a post-workout routine.

Flow Exercises

BJJ is all about feeling the oscillations in pressure and adapting accordingly to the necessity of the moment. A lot of experienced fighters do exercises while balancing items with their hands or feet. Items that are mostly filled with water in order to shift their weight distribution as the exercise is being performed. This forces the exercise to have another level of depth, with the fighter having to compensate for said changes while doing physical work.

These are obviously only if you are familiar with common exercises and have a certain degree of form to your game. That being said, this is not for beginners.

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