4 BJJ Solo Drills For Better Guard Retention

1. Bridge
2. Bridge with reach
3. Hip escape in place
4. Bridge to turtle

BJJ solo drill – hip switch to combat base

3 Long Step Solo Drills

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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4 Hip escape solo drills for BJJ

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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Step Over Hip Switch Solo Drill for BJJ using an exercise ball.

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Step Over Solo Drill for BJJ using an exercise ball.

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In this video, I demonstrate 3 Step Over Pass variations using an exercise ball.

This is geared towards improving mobility, timing, balance, and technique to help incorporate into live rolling.

1. Step Over
2. Step Over With Hip Pressure
3. Step Over With Hip Pressure and Hip Switch

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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Knees To Chest

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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This video includes some basic mobility requirements important for Jiu-Jitsu, followed by a break down of the long step pass, and then putting all of the parts together to complete the drill.

This is geared towards improving mobility, timing, balance, and technique to help incorporate into live rolling.

1. Side to side mobility drill
2. Long Step – single side
3. Long Step – side to side
4. Long Step – hip switch

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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If you’re struggling with your foot work for BJJ and also want to improve your knee on belly position, then give these drills a try!
In this sequence, I use a medicine ball which has been one of my favorite pieces of equipment for solo drilling.

These drills will work on your footwork, balance, and cardio.

You can do these movement for 1 minute each, 2-3 rounds. Increase your speed as you get comfortable.

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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If you’re having trouble with your hip escapes for BJJ, here are 4 solo drills that will help build your technique and provide some gradual progression to help your Jiu-Jitsu.

1. Bridge
2. Bridge In Place To Shoulder
3. Bridge With Reach
4. Bridge To Turtle

30 seconds – 1 minute per drill, 2-3 rounds

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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Five essential movements required for butterfly guard that can be trained as solo drills. Partner applications also shown (see timestamps below)
00:00 Intro
00:10 ONE – Solo Armdrag from Butterfly Guard Kata
01:06 Armdrag Application with Partner
01:41 TWO – Solo Butterfly Sweep Kata
02:36 Butterfly Sweep Application with Partner
02:57 THREE – Frame and Hip Escape Guard Retention Kata
03:42 Frame and Hip Escape Application with Partner
04:22 FOUR – Forward Situp (aka Butt Double) Kata
04:55 Forward Situp (aka Butt Double) Application with Partner
05:41 FIVE – Elevator Butterfly Guard Reset Kata
06:28 Elevator Butterfly Guard Reset with Partner

Good luck with your training,
Stephan Kesting

P.S. Grab my free checklist of BJJ positions and techniques here: https://www.grapplearts.com/book

In this video I use BFR (Blood Flow Restriction) on the legs with BJJ solo drills for an added intensity and difficulty to my workout.

Perform 4 rounds of 5 minutes (1 minute per drill) with 1 minute rest in between rounds.

The BFR cuffs made by https://saga.fitness/ are the ones that I recommend.
You can use the code BJJ15 to get 15% off of your total purchase or follow this link https://saga.fitness/discount/JJT15?redirect=%2Fproducts%2Fthe-bfr-cuffs

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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NO EXCUSES. A Jiu-Jitsu based full body workout that you can do whenever and wherever you like.
No equipment. No weights. No gym. No problem.

A mix of Ginastica Natural exercises and grappling solo drills that will help you maintain your BJJ skills and stay fit during these crazy quarantine times!

Follow along for a 30 min home workout.

#BJJdrills #StayHome #HomeWorkout

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