Video: BJJ Solo Wall Drills by Dominion BJJ. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
With your hips close to a wall you can practice guard movements, inversions and hip escapes on your own. The wall gives you a fixed point to push off, a bit like having a partner's hips there.
3 key details
- Keep the shoulders on the mat and move the hips.
- Push off the wall with your feet to change angles.
- Move slowly enough that every rep stays controlled.
Your 10-minute home drill
- 2:00Hip escapes along the wall
- 2:00Leg circles with feet on the wall
- 3:00Angle changes and shin positions
- 2:00Gentle inversions, if comfortable
- 1:00Lower-back stretch
Safety
Skip inversions if your neck is sore and keep your full weight off your head.
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.
