How To Practice Jiu Jitsu Alone

How to practice Jiu Jitsu alone
winorlearnbjj.com/how-to-practice-jiu-jitsu-alone
The BJJ Guy October 9,

2018
Obviously, Brazilian Jiu Jitsu is a sport that depends on have training partners. Without
training partners it can be pretty tough to get better. Tough….but not impossible!
“How to practice Jiu Jitsu alone?”

is quite a common question among a lot of people who are looking for ways to train when
they don’t have an option to train at a gym with other people. Or even more often, when
people who do have access to a gym, but want ways to train more when they’re at home
and without training partners.
QUICK LINKS:
The Issues With Training Alone
Training Area
Equipment
BJJ Techniques And Exercises You Can Do Alone

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Stretching/Strength Training
Videos/Books
Other Sports
The issues with training alone

When you don’t have a training partner, you don’t have input. You don’t have reactions.
These are essential to get better and perfect your techniques.
You also, obviously, don’t get to live roll. Putting all your techniques together in real life
situations is what really makes you realize what works and what doesn’t.
All this set aside, there is still plenty that you can do to practice Jiu Jitsu alone.
Training area
First things first, you need a place to practice. This part is actually really easy.
Anywhere with about 40 square feet will do for almost everything you’ll do (but obviously,
the more room the better). Garages, spare rooms, a section of the living room, or even a
spot out in the yard will do.
Equipment
There are numerous pieces of equipment that can really help when you are training alone.
Some are pretty inexpensive, and some can get a little pricey.
A great tool, with a ton of practicing potential and a low price tag, is a yoga ball.
Weights are always good, too. Kettlebells, dumbbells, medicine balls, and even resistance
bands are really useful.
If you’ve got a few extra bucks, the ultimate accessory to help you train at home is a
grappling dummy. There are a wide range of grappling dummies. Some are better for
different types of training. I’d definitely recommend checking them out! Check out some of
the videos below to see the types of drill you can do with a grappling dummy.
BJJ techniques and exercises you can do alone

There’s a good chunk of Jiu Jitsu techniques that you can do alone. However, I must say that
it definitely helps to already have some kind of base in BJJ. If you don’t know what
you’re doing, then you don’t really know if you’re practicing the technique the right way or
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not.
Here’s a good list of techniques and some videos to help demonstrate…
BJJ Exercises and Movements with Body Weight
Yoga Ball Drills
Grappling Dummy Drills

There are a wide range of grappling dummies available. Some are better for certain types of
training than others. A lot of the time people will end up having multiple grappling dummies
to maximize the effectiveness of their at-home training. Here are a few options:
Revgear Grappling Dummy – “Jiu Jitsu

Accelerator”
Revgear Grappling Dummy – Arms and Legs
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Stretching/strength training
Stretching and strength training are essential parts to training Jiu Jitsu. Below are a few
videos of stretches and workouts that might help you out.
Kettlebell Training
Common Stretches
Medicine Ball workout
Videos/books
I would not suggest you try to learn Brazilian Jiu Jitsu completely by yourself (you
honestly just can’t really do it because Jiu Jitsu is a martial art that depends on what you do
with another person).
That said, with the right mix you can most definitely excel your game a lot faster if you do
practice Jiu Jitsu alone (when you can’t train with a training partner).
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A great way to get some really good information is through the use of videos, and even
some books.
Here are some links to a few of the better books I’ve come across: Jiu Jitsu University and
Brazilian Jiu Jitsu: Theory and Technique.
Videos are even better! BJJ videos will get you much more of a detailed example of how
moves are done, and what to focus on. You just need to find the right videos to watch.
Which videos are the right videos? Well, here’s a few tips and suggestions.
YouTube is full of great stuff, but you don’t want to watch just any video on BJJ. You want to
make sure it’s legit.
A good way to go is to look up world champs and then add a move or position that you’re
interested in. Andre Galvao, Marcelo Garcia, Roger Gracie, Bruno Malfacine. These are just a
few of them, but they’re a really good place to start!
A lot of the top notch guys in the sport are putting out great content nowadays. A good
chunk of it is free (mainly on YouTube), but they also put it out on DVDs and subscriptions
that they sell through their websites.
The DVDs and subscriptions are where you typically get to dive very deep into all the
different options you have in very specific positions. They’re not a “must have”, but if you
have the money to spend, it’s probably worth it to get the DVD and/or subscription. Most of
them are about $25/month, and normally you get a deal for signing up for a year.
Some of the more reputable subscriptions are:

Braulio Estima’s – Estima In Action
Keenan Cornelius’s – Keenan Online
Marcelo Garcia’s – MG in Action
Roger Gracie’s – Roger Gracie TV
Caio Terra’s – CaioTerra.com
DVDs to check out:

Ryan Hall: Back Attacks and the Deep Half Guard
Darcepedia
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Other sports
Believe it or not, you can actually improve your Jiu Jitsu by doing other sports. Of course,
this is supplementary training, so you do need to actually roll sometimes, too.
If you’re on the coast, I’d have to recommend surfing as one of the best, and definitely most
fun, things you can do to stay in great shape. It really helps your balance and you learn to
move in a way that almost directly relates to the way you move in Jiu Jitsu.
The way you get up on a surfboard is actually extremely similar to the way you get up
from a sprawl.
And when you think about Brazilian Jiu Jitsu’s roots, in Brazil, it makes sense that so many of
the great BJJ practitioners are also avid surfers.
If you don’t live by the coast, hope is not lost! There are tons of cool and fun sports that will
help your Jiu Jitsu.
Gymnastics, rock climbing, yoga, wrestling, and parkour are just a few of them.
And chess!
I’m not quite positive if chess is a sport, but either way, it’s valuable to anyone who trains in
Brazilian Jiu Jitsu. Learning to think many moves ahead is one of the biggest parts of Jiu Jitsu.
That is why you often will hear it referred to as “human chess”.
Final thoughts
Just because you don’t have any training partners with you doesn’t mean you can’t improve.
You can practice Jiu Jitsu alone by doing any number of activities. Stretching, strength
training, flow rolling by yourself, learning from videos and books, or even doing other
sports. It all helps, and it’s all better than not training.
Of course, in order for these things to actually apply, you will have to also have time that
you can train with training partners. That way you’ll know the right space, the right pressure,
the right timing.
As you get better with training partners, you will get better at being able to learn
without them. They go hand in hand.
Hopefully the stuff I mentioned above will help to maintain, learn, and perfect the small
movements and techniques that you can do on your own.
As always,
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Happy rolling!
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What are some techniques and exercises that can be practiced alone?

What are some techniques and exercises that can be practiced alone?

What equipment can be useful for solo training?

What equipment can be useful for solo training?

How to practice Jiu Jitsu alone

The BJJ Guy October 9,

“How to practice Jiu Jitsu alone?”

The Issues With Training Alone

BJJ Techniques And Exercises You Can Do Alone

The issues with training alone

BJJ techniques and exercises you can do alone

Here’s a good list of techniques and some videos to help demonstrate…

BJJ Exercises and Movements with Body Weight

Yoga Ball Drills

Grappling Dummy Drills

Revgear Grappling Dummy – “Jiu Jitsu

Revgear Grappling Dummy – Arms and Legs

Medicine Ball workout

Some of the more reputable subscriptions are:

Keenan Cornelius’s – Keenan Online

Marcelo Garcia’s – MG in Action

Roger Gracie’s – Roger Gracie TV

Caio Terra’s – CaioTerra.com

DVDs to check out:

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