Unlock Faster Progress in Brazilian Jiu Jitsu with These Game-Changing Drills!
If you’ve been training Brazilian Jiu Jitsu (BJJ) for a while, you’ve probably hit a point where you feel like your progress has slowed. The early days, when you were learning something new in every class, seem like a distant memory. You’re stuck, rolling with the same partners, struggling with the same problems, and wondering, “How do I get better, faster?”
The answer? It’s all in the drills.
Drilling is one of the most effective ways to break through plateaus, sharpen your technique, and level up your game quickly. As a black belt with over two decades of training under my belt, I can confidently say that drilling is the single most important aspect of Brazilian Jiu Jitsu training that separates those who improve from those who stagnate.
Let’s dive into why drilling is so important and cover some essential drills that will help you progress faster in Brazilian Jiu Jitsu.
Why Drilling is the Key to Faster Progress in Brazilian Jiu Jitsu
Drilling Builds Muscle Memory
Think about it—Brazilian Jiu Jitsu is all about performing techniques instinctively. In a match, you don’t have time to think about every tiny detail of your guard pass or submission setup. You need to be able to execute moves on autopilot, and that’s where drilling comes in.
When you repeat a move over and over, you’re building muscle memory. Your body learns to react without thinking. After hundreds (or thousands) of reps, your movements become smoother, faster, and more precise.
In my early Brazilian Jiu Jitsu training days, I was obsessed with learning new techniques. I’d jump from one move to the next, hoping to build a vast arsenal of flashy techniques. It wasn’t until I started focusing on drilling the basics and focusing on details that my game really started to take off. The key is repetition. Drill a move until you can do it in your sleep, and then keep drilling.
Drilling Sharpens Timing and Precision
Brazilian Jiu Jitsu isn’t just about knowing the techniques; it’s about executing them at the right time, with the right amount of precision. The small details—where you grip, how you angle your body, when you apply pressure—make the difference between a technique that works and one that fails.
Drilling allows you to refine these details. It’s not just about the big movements; it’s about perfecting the little things that often get overlooked during live rolling in Brazilian Jiu Jitsu.
6 Must-Do Drills for Faster Progress in Brazilian Jiu Jitsu
Now that you understand why drilling is essential, let’s get into the specific drills that will help you make faster progress in Brazilian Jiu Jitsu. These aren’t just random drills; they are carefully selected to improve your movement, timing, and technique in key areas.
1. Hip Escape (Shrimping)
You’ve probably heard this a thousand times, but shrimping is a fundamental movement that you absolutely cannot ignore in Brazilian Jiu Jitsu. Whether you’re trying to escape side control or create space to recover guard, the hip escape is critical.
How to Drill: Start on your back and push off with your feet, moving your hips away from an imaginary opponent. Repeat the motion across the mat during warm-ups.
Pro Tip: Focus on using your legs and hips, not just your arms. The more you engage your core, the more effective your shrimping will be.
When I first started training, I didn’t fully understand the importance of shrimping in Brazilian Jiu Jitsu. Since I wasn’t the biggest guy in class, I would usually end up in bottom position during rolling (sparring). In order to keep guard or escape a bad position, I quickly realized being able to move my hips would only help me. That’s when I realized just how important shrimping is. Once I started focusing on my shrimping, I found it much easier to escape bad positions.
2. Armbar Drill from Guard
The armbar is one of the highest-percentage submissions in BJJ, but it requires good timing and hip movement to pull off. That’s why drilling armbars from the guard is so important.
How to Drill: From guard, pivot your hips and lock in the armbar. Focus on fluid movement and repetition. Aim for 50 reps, alternating sides.
Pro Tip: Pay attention to controlling your opponent’s arm as you switch sides. It’s easy to rush through reps, but control is key.
3. Guard Passing Drill (Toreando Pass)
Guard passing is one of the toughest parts of BJJ, but it’s also one of the most essential. If you want to dominate your opponents, you need to be able to pass their guard efficiently. The Toreando pass is a fast, dynamic way to get around your opponent’s legs.
How to Drill: Start with your partner on their back, feet up. Practice stepping around their legs, using your hands to control their knees (you can grab the inside of the pants if wearing a gi). Alternate sides to build fluidity and speed.
Pro Tip: Don’t just rely on speed—focus on controlling their legs and preventing them from reestablishing guard.
4. Inversion Drills for Advanced Techniques
Inverting is a crucial skill for more advanced techniques like the berimbolo, and it’s essential for guard retention. If you want to improve your ability to defend and sweep, you need to get comfortable inverting.
How to Drill: Start in a seated position, roll over one shoulder, and swing your hips overhead. Maintain a guard or leg grip as you invert. Repeat on both sides.
Pro Tip: Focus on staying balanced and keeping your hips mobile. This will make your transitions smoother, whether you’re attacking or defending.
After dedicating time to inversion drills, I noticed a significant improvement in my guard game. It’s one of those skills that pays off big time once you get the hang of it.
5. Shoulder Rolls and Bridging
Good hip mobility is key in BJJ, and shoulder rolls and bridging drills are some of the best ways to develop it. These movements help with transitioning, escaping, and maintaining control over your opponent. \
Shoulder Roll: Start in a seated position and roll backward over one shoulder. Keep your core tight and hips fluid as you flow through the roll. Then try the other (it’s important to be able to roll over both sides).
Bridging: From a lying position, bridge by pushing off your feet and arching your back, moving your hips up and to the side. This movement is crucial for escaping mount or side control.
Pro Tip: Focus on control rather than speed. The more comfortable you are with these movements, the more effective you’ll be at escaping tough positions.
6. Positional Sparring (Specific Drills)
Positional sparring is one of the most effective ways to work on specific areas of your game. Instead of rolling freely, you focus on one position—whether it’s mount, side control, or back control—and drill escapes or attacks from there.
How to Drill: Start in a pre-determined position and focus on escaping or attacking in a controlled setting. It’s less about winning and more about refining your technique in that specific position.
Pro Tip: Don’t get discouraged if you struggle. Positional sparring is meant to highlight your weaknesses so you can improve them.
Common Mistakes to Avoid When Drilling
Drilling is powerful, but only if you do it right. Here are some common mistakes I see students make when drilling:
Rushing Through Reps
It’s easy to want to speed through reps, but remember—speed comes from precision. Focus on technique first, and the speed will follow naturally.
Overcomplicating Drills
You don’t need to drill the most advanced, flashy techniques to get better. In fact, drilling the basics over and over is what really makes the difference. Don’t skip the fundamentals!
Ignoring Feedback
Drilling in isolation can reinforce bad habits. Make sure you’re getting feedback from your instructors or higher belts to ensure you’re drilling correctly.
Conclusion
If you want to break through plateaus and make faster progress in Brazilian Jiu Jitsu, drilling is the answer. These drills—hip escapes, armbars, guard passing, inversions, shoulder rolls, bridging, and positional sparring—are designed to sharpen your technique and make your movements more efficient.
Start drilling today, stay consistent, and I promise you’ll see a noticeable improvement in your Brazilian Jiu Jitsu game. Trust the process, stay patient, and keep grinding—your hard work will pay off!
-JH
