how to learn brazilian jiu jitsu at home

3 min read 18-01-2025

how to learn brazilian jiu jitsu at home

Brazilian Jiu-Jitsu (BJJ) is a grappling martial art known for its effectiveness in close-quarters combat. While a gym provides the best environment for learning BJJ, you can supplement your training or even begin your journey at home. This guide details how to learn Brazilian Jiu-Jitsu at home, focusing on safety, effective techniques, and resources.

Getting Started: Safety First!

Before diving into techniques, prioritize safety. BJJ involves close contact, and injuries can happen.

Find a Safe Space: Ensure you have enough clear space—at least 10 feet by 10 feet—free of obstacles like furniture or sharp objects. A padded mat or thick carpet is highly recommended to cushion falls.
Start Slowly: Don't rush into advanced techniques. Begin with fundamental movements and gradually increase the intensity as you gain proficiency.
Listen to Your Body: Pay attention to your body's signals. If you feel pain, stop immediately. Rest and allow your body to recover.
Warm-up and Cool-down: Always warm up before practicing and cool down afterward to prevent injuries. A simple warm-up might include light cardio, dynamic stretches (arm circles, leg swings), and joint mobility exercises.

Essential Resources for Home BJJ Training

Effective home BJJ training requires the right resources.

Online BJJ Instruction

Numerous online platforms offer high-quality BJJ instruction.

Subscription-Based Platforms: Many reputable academies and instructors provide subscription-based online courses with detailed video tutorials, technique breakdowns, and drills. These are often a great way to supplement in-person training, or to gain a solid foundation before joining a gym. Research different platforms to find instructors whose teaching styles suit you.
YouTube Channels: YouTube offers a plethora of free BJJ instructional videos. However, be discerning; not all content is created equal. Look for channels run by reputable instructors or academies. Focus on videos from well-known and respected figures in the BJJ community.
BJJ Books: While not as dynamic as video instruction, books offer detailed explanations and diagrams of techniques. They are a valuable resource for deeper understanding and to supplement video instruction.

Training Equipment

While not strictly necessary, some equipment can enhance your home training.

BJJ Gi: A gi, the traditional uniform, isn't essential for beginners starting at home, but it will be necessary for future gym training.
Training Partner (Optional): Ideally, you should train with a partner to practice techniques. If you have a training partner, safety becomes even more crucial, and both partners need to be well-versed in safety protocol. However, if that's not available, focus on drills and movements you can perform solo.
Resistance Bands: These are helpful for strengthening and improving your grip strength.
Mat (Highly Recommended): A padded mat significantly reduces the risk of injury.

Building Your Home BJJ Curriculum

Structure your home training to cover all aspects of BJJ.

Fundamental Techniques

Begin with the absolute basics:

Guard Retention: Mastering how to maintain guard is crucial for defensive and offensive positions.
Escapes: Learn fundamental escapes from side control, mount, and back control.
Submissions: Start with simple submissions like the arm bar, triangle choke, and rear-naked choke. Learn how to set them up and how to defend against them.
Sweeps: Focus on basic sweeps like the scissor sweep or hip bump sweep. Again, learn the defensive counter techniques.
Passing the Guard: Learn basic guard passes to control your opponent's position.

Drills and Repetition

Mastering BJJ requires consistent practice.

Solo Drills: Focus on repeating fundamental movements and transitions until they become muscle memory. This is one of the key benefits of home training, as you can dedicate a lot of time to mastering drills that could otherwise be restricted by time limitations at a gym.
Shadow Rolling: Practice transitions and movements without a partner.
Breakdowns: Analyze and dissect techniques thoroughly, learning the specific components and transitions.

How to Incorporate BJJ into Your Daily Routine

Consistency is key.

Set Realistic Goals: Start with short, manageable training sessions and gradually increase the duration and intensity.
Schedule Regular Training: Designate specific times for training to maintain consistency.
Stay Motivated: Find a training buddy for accountability and motivation.

Transitioning to a Gym

Home training can only take you so far.

Find a Reputable Gym: Once you have a solid foundation, join a reputable BJJ academy for proper instruction and sparring.
Be Patient: Progress in BJJ takes time and dedication.

Learning Brazilian Jiu-Jitsu at home offers a great supplemental strategy to your gym training, or even a way to begin your BJJ journey before you join a school. Remember that safety, consistent practice, and a structured approach are crucial for successful home training. Combine this with consistent gym training and you'll quickly notice substantial improvement in your overall BJJ skillset.