First Day Nerves? Here’s How to Crush Your First Brazilian Jiu Jitsu Class
Stepping onto the mats for your first Brazilian Jiu Jitsu (BJJ) class is an exciting moment. But it can also feel a little intimidating—there’s a lot to take in, and you’re probably wondering how it’s going to go. I’ve been there, just like you, a little unsure of what to expect, but trust me: once you get past those first steps, it’s an incredibly rewarding experience.
This guide will walk you through what to expect during your first Brazilian Jiu Jitsu class, how to prepare, and what you should bring along. By the time you’re finished reading, you’ll feel more confident and ready to hit the mats.
Walking In: A Warm Welcome
One of the things that sets Brazilian Jiu Jitsu apart is the community. Most academies pride themselves on creating a friendly, welcoming atmosphere. When you walk into your first class, you’ll probably be greeted with handshakes, fist bumps, and smiles. The environment isn’t nearly as intimidating as it may seem from the outside.
Meeting the Instructor
Chances are, the instructor will come over to introduce themselves and give you a brief overview of what the class will cover. They’ll also make sure you feel comfortable and answer any questions you might have. When I was a white belt, I remember the first group of people I trained with weren’t that welcoming, so that didn’t help ease my nerves. Because of that, I do the opposite with new students and make them feel at home. It’s a small touch that makes a big difference.
Private vs. Group Classes
If you’re starting with a private lesson, you’ll get a bit more one-on-one attention. Your instructor will focus entirely on you, breaking down movements step by step. Whether you go the private route or dive into a group Brazilian Jiu Jitsu class, both are great ways to start. Private lessons are particularly useful if you’re looking to accelerate your learning or need a little more confidence before jumping into group sessions.
The Warm-Up: Getting Your Body Ready
Once the introductions are out of the way, it’s time to warm up. This part is crucial to avoid injury and to loosen up your body for the techniques you’ll be learning. An ideal Brazilian Jiu Jitsu warm-up should include a combination of BJJ-specific drills. You’ll likely encounter movements like hip escapes (or shrimping) and technical stand-ups. These might feel awkward at first, but they’re foundational to BJJ.
When I first started, I realized the importance of getting good at shrimping. I would go home and practice on hardwood floors. It’s a core movement that helps you create space when you’re stuck on the bottom. Stick with it, even if it feels strange at first!
Learning Techniques: The Heart of the Class
After the warm-up, you’ll move on to the technical portion of the class. This is where Brazilian Jiu Jitsu truly shines as a cerebral martial art. The instructor will teach a few specific techniques—this could be anything from an escape from side control to a basic submission like the armbar.
Partner Drills
You’ll practice these techniques with a partner. Don’t worry if you feel a little lost at first; your partner is there to help you learn, not to crush you. Most of the time, experienced students will work with beginners to ensure you’re getting the technique down properly.
The first time I partnered with a more experienced student, I was nervous, thinking they’d be frustrated with my lack of knowledge. But I quickly learned that Brazilian Jiu Jitsu is all about helping each other improve. The higher belts were incredibly patient and offered advice on little details I might have missed.
Positional Sparring: A Controlled Environment for Beginners
After drilling, you might engage in positional sparring, which is sparring from a specific position. This could be mount, side control, or back control, and the goal is to either escape the position or maintain control. Once you exit the position, you reset and start over. For beginners, this type of sparring is ideal because it allows you to focus on one aspect of the game without feeling overwhelmed by a full roll.
Live Rolling: The Heartbeat of Brazilian Jiu Jitsu
Now, here’s the part that most people are curious (or nervous) about: rolling, or live sparring. In Brazilian Jiu Jitsu, rolling is a way to put the techniques you’ve learned into practice with a partner in a semi-competitive environment.
Controlled Chaos
The first thing you need to know is that rolling isn’t as chaotic as it might seem. It’s a controlled environment where the goal isn’t to go full throttle but to test your technique under pressure. Beginners may not always roll their first class (they usually stick to positional sparring.) After some time, they can progress to full rolling where it’s recommended to start slow, focusing more on surviving than submitting opponents.
When I started rolling, I quickly realized I wasn’t going to be submitting anyone, and that was okay. My focus was on defense—learning how to stay safe, maintain my position, and, most importantly, not panic.
Start with Survival, Not Winning
As a beginner, your first goal should be survival, not winning. This means learning to stay calm when someone is on top of you, defending basic submissions, and understanding how to escape from bad positions. It’s perfectly normal to get caught in submissions and to tap out. In fact, tapping is how we learn—every tap is an opportunity to improve.
Brazilian Jiu Jitsu Etiquette and Culture: Respect Above All
Brazilian Jiu Jitsu is built on a culture of respect, but the level of formality can vary between academies. Some gyms expect you to bow before entering the mat, while others don’t follow this tradition at all. It’s important to observe the customs of your academy and follow them accordingly.
Hygiene Is Non-Negotiable
Brazilian Jiu Jitsu is a close-contact sport, and hygiene is paramount. Always show up with a clean gi or rash guard, and make sure your nails are trimmed to avoid injuring your training partners. If you’re ever unsure about etiquette, don’t hesitate to ask your instructor—they’ll appreciate your respect for the gym’s culture.
How to Prepare for Your First Brazilian Jiu Jitsu Class
Mindset: Come in Open and Ready to Learn
The most important thing you can bring to your first Brazilian Jiu Jitsu class is the right mindset. Brazilian Jiu Jitsu is a marathon, not a sprint, and progress takes time. As long as you’re open to learning and ready to put in the work, you’ll fit right in.
Fuel Your Body
It’s also important to fuel your body properly. Eat a light meal 1-2 hours before class to give yourself the energy you need to train. Hydration is key, too—keep a water bottle with you during your Brazilian Jiu Jitsu class and take small sips throughout.
What to Wear and Bring to Your Brazilian Jiu Jitsu Class
Gi or No-Gi?
If you’re attending a gi class, you’ll need a gi—a traditional martial arts uniform. If you don’t have one, ask your Brazilian Jiu Jitsu academy for recommendations on where to buy one. For no-gi classes, wear a rash guard and grappling shorts. Avoid clothes with zippers or pockets, as these can catch on your partner or cause injury.
Other Essentials
Bring a water bottle and, if possible, a mouthguard to protect your teeth during live rolling. If your gym has showers, a towel is also a good idea for freshening up after class.
Why Consider Private Brazilian Jiu Jitsu Lessons?
Private lessons are a fantastic way to jumpstart your Brazilian Jiu Jitsu journey. With one-on-one instruction, you’ll get personalized feedback and attention that’s hard to come by in group settings. If you’re feeling a bit lost or want to sharpen your techniques faster, private lessons can help you focus on areas of improvement and build confidence.
Your First Brazilian Jiu Jitsu Class Is Just the Beginning
Stepping onto the mats for your first Brazilian Jiu Jitsu class is just the start of an incredible journey. Whether you’re aiming to improve your fitness, learn self-defense, or master the art of BJJ, the key is consistency and a willingness to learn. Remember, no one expects you to be perfect—just keep showing up, stay humble, and the progress will come.
Welcome to the Brazilian Jiu Jitsu community—you’re going to love it!
-JH