Video: BJJ Warm-ups and Solo Drills by Dominion BJJ. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
A short sequence of grappling movements on your own warms up the hips, shoulders and core. It also drills the shrimping, bridging and rolling patterns you use every class.
3 key details
- Move through each pattern smoothly before you speed up.
- Keep your breathing steady from one movement to the next.
- Work both sides equally.
Your 10-minute home drill
- 2:00Shrimping lengths
- 2:00Bridges and upa
- 2:00Sit-outs and bear crawls
- 3:00Rolls and technical stand-ups
- 1:00Full-body stretch
Safety
Stop if anything feels pinched and build up your pace.
Instructor disclaimer
Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.
