Solo Drills and Return to Jiu Jitsu
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Solo drills are helpful to learn key movements in grappling and good tools to use when one is unable to get to the mats, however they also have another role. Solo drills are crucial in helping to determine when an injured athlete can return to training.
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When determining whether an athlete is ready to return to grappling, there are 3 criteria that I take into account prior to clearing them:
1️⃣Tissue healing: One must look at the tissue damaged and typical healing times. ACL reconstruction is a perfect example. Many athletes will have good strength and mobility, however the body will not have fully accepted the new tissue which is why safer return to sport typically is 9-10 months.
2️⃣General return to sport tests: Single leg squat, jump tests, y-balance are an examples of tests to assess strength, balance and power symmetry with the non-injured leg.
3️⃣Specific return to sport tests: This is where solo drills fit in. Solo drills are components of global movements related to grappling. I want to make sure an athlete can perform them adequately and without pain, prior to progressing the athlete to the next level.
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Level 1: solo drills in a slow controlled manner
Level 2: solo drills with moderate intensity and speed.
Level 3: technique drilling with an unresisting partner
Level 4: solo drills with full speed.
Level 5: flow rolling
Level 6: Light rolling
Level 7: Rolling with full intensity from the knees
Level 8: Rolling with takedowns from the feet
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In addition to being useful in the rehab decision making process, solo drills are also helpful on the psychological level. Jiu jitsu athletes will want to return to the mats as quickly as possible, and these drills help them by allowing them to do something safe and controlled but sport-related.
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Here my instructor @henryakinsbjj demonstrates examples of drills I may use as part of my assessment to consider for the athlete returning to the mats: Bridging for athletes with a lower extremity injury, sit through for upper extremity injury and roll through for back and neck injuries. .
I put a link in my bio for his FREE solo drill module.