Minimize your risk of injuries when you train or compete with these 7 essential warm-ups for jiu-jitsu.
Like any other sport, jiu-jitsu is physically demanding, and you will move your body in multiple ways. Everyone who starts jiu-jitsu should know that sometimes your body will be moved for you through your opponent’s movements. There is no need to fear getting injured when training in jiu-jitsu. If you take the right precautions in choosing a great partner, moving properly without going too hard, and warming up properly before you train, you will be perfectly safe.
When talking to my teammate Mike Camacho, a physical therapist who does jiu-jitsu, there are many ways that injuries can happen in jiu-jitsu but warming up well is one of the ways to prevent multiple injuries. That being said, here are 7 essential warm-up exercises you can do to prevent injuries in BJJ.
I should note that sometimes jiu-jitsu injuries are inevitable, but they don’t have to be as serious if you take care of yourself with these warmups. In addition, these warm-ups are common in many jiu-jitsu gyms no matter where you go in the world.
Warm-up Exercises to Prevent Injuries in BJJ
1. Bridging
Bridging is one of the first movements you learn in jiu-jitsu. It is essential to know how to offset someone’s weight on you so you can escape from underneath them or work to get your guard back. Doing this movement as a solo drill makes it so you’re moving all the essential muscles for jiu-jitsu. You are especially using your hips and butt for this movement, which you use a lot of in jiu-jitsu. Bridging is a functional movement you will use when you roll (spar).
Check out the video below on how to bridge:
2. Jogging, Shadow Grappling
In most sports, you do some form of cardio to warm your body up to be ready for the demands of the sport. Jogging or shadow grappling does just that. Jogging is great for beginners because most people know how to jog, and it can happen at their own pace. They can do it in a large area or jog in place. Many jiu-jitsu gyms incorporate jogging at the beginning of the class for a warm-up.
Shadow grappling works for more experienced grapplers who are working to do the movements they will do when they grapple. This includes movements for entries, takedowns, getting around your opponent, and more. By understanding and imagining how you will move when working with an opponent, you can protect yourself better and avoid jerking and awkward movements (even though you will look awkward when doing it).
Check out the video below on how to shadow grapple:
3. Forward and Backward Rolls
I can’t stress how much knowing how to roll can help you become a better grappler and protect you from neck and back injuries. There will be times when an opponent forces you to roll and you’ll need to know how to position your body, so you know how to avoid rolling on your head or over your neck, or when you need to use your hands to support your body weight as you roll. Rolling is a perfect solo drill and warm-up that prepares you for these times. There are also many variations to go along with those rolls.
Check out the video below on how to roll forward and backward:
4. Sprawling
Sprawling is another movement that translates to live sparring. Every grappler should understand how to sprawl properly so you don’t get bulldozed. Doing sprawling as a warm-up can be a lot because it is similar to doing burpees. The difference is that in burpees you are doing a jump on the way up and maybe adding a push-up on the bottom. With sprawls, you should adjust your hip position based on how your opponent takes you down.
Here's how to do a sprawl as a solo drill:
5. Breakfall to Technical Stand-up
Another important skill in jiu-jitsu is knowing how to fall. Falling incorrectly can lead to multiple injuries like concussions or broken wrists and arms. Knowing how to fall, especially when someone takes you down, and get back up is essential for protecting yourself on the mats and in real-life situations. The constant up and down will make it so you’re getting warmed up fast.
Here is how to do a break fall to a technical stand-up:
6. Shrimping
Shrimping is another essential skill for jiu-jitsu where you need to know how to adjust your body against your opponent’s body. You are moving essential muscles for jiu-jitsu and having great mobility as you do it. Shrimping can be done in place or like in many jiu-jitsu warm-ups, across the mats.
Here is how to shrimp:
7. Pigeon Stretch
The last warm-up is great after you’ve done more of the active stretches and your body is loose and warm. I particularly like this stretch because it can be a full-body stretch but the most important body part that is getting stretched is your hips. You do a lot of hip movements in jiu-jitsu so you need to have hip mobility when you train. I talk a bit more about the pigeon stretch in my stretches for jiu-jitsu article.
How to do a pigeon stretch:
Warm-ups are Essential for Injury Prevention in Jiu-Jitsu
Since jiu-jitsu is a sport where you can get injured, it is important to take preventative measures to minimize these injuries. These 7 stretches are just some of my favorite stretches that can help make you more agile. I can’t say that you will never get injured but if you warm up properly and take care of yourself during and after training, the number of injuries will be minimal.
Question: What warm-ups do you feel are the best for injury prevention in jiu-jitsu? Tell me in the comments or on my Instagram @blackgirlwhitegi_bjj
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