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This drill strengthens balance, stability, and body alignment in both top control and stand-up scenarios. Practitioners rehearse maintaining a strong base against pushes, pulls, and sweeps while keeping their posture intact. Training posture and base enhances...

The posture break drill trains athletes to disrupt an opponent’s structure from guard, making them vulnerable to sweeps and submissions. Using grips, hip movement, and angles, practitioners learn to collapse the opponent’s defensive posture. This drill highli...

Reaction time sparring limits the window for responses, forcing athletes to make quicker decisions during transitions. For example, partners may agree to execute immediate counters or escapes without hesitation. This drill develops timing, anticipation, and r...

This drill focuses on entering and controlling the reverse De La Riva guard, a versatile position for sweeps and back takes. Practitioners drill grip setups, leg placement, and transitions into offensive opportunities. By repeating these sequences, athletes d...

The rolling knee cut pass drill develops fluid transitions into the knee cut pass with speed and pressure. Practitioners rehearse the movement while maintaining forward momentum to shut down counterattacks. This drill combines technical precision with athleti...

Scenario-based rolling sets specific goals for each sparring round—for example, escaping mount, finishing a submission, or recovering guard. These scenarios sharpen focus and tactical problem-solving. This drill builds adaptability by encouraging athletes to ...

The shrimping drill reinforces the essential movement of sliding hips away from pressure to create space. Athletes practice the motion repetitively to internalize efficient guard recovery and escapes. Shrimping is foundational in BJJ, forming the base for cou...

This drill trains the transition into single leg X-guard, a powerful position for off-balancing and sweeping. Practitioners rehearse entries, leg positioning, and maintaining control of the opponent’s base. It sharpens timing, precision, and guard retention s...

The sit-out drill develops agility, hip mobility, and defensive transitions from bottom side control or turtle positions. Practitioners move explosively to create space and escape. This drill emphasizes quick redirection of weight and angles, teaching how to ...

The sit-up sweep drill focuses on combining the upward motion of a sit-up with leverage to reverse the opponent from guard. Practitioners rehearse timing, grips, and hip placement to execute the sweep smoothly. This drill teaches the principle of turning defe...

The sit-up to mount drill trains practitioners to transition directly from a sit-up movement into securing mount control. Athletes practice using momentum and angles to climb into the dominant position. This drill is valuable for chaining attacks, as it turns...

Spider guard drilling focuses on developing precision with grips, foot placement, and tension control. Practitioners rehearse maintaining pressure with the legs while using sleeve grips to off-balance the opponent. This drill improves timing and coordination ...

The sprawl drill trains explosive hip movement to defend against takedown attempts. Athletes practice dropping their hips back and down, applying weight to neutralize the opponent’s entry. Beyond takedown defense, this drill also develops transitions into fro...

This drill reinforces the stack pass, where the top player pressures the opponent by stacking their knees toward the chest before passing. Practitioners focus on posture, weight distribution, and leg control. The stack pass drill strengthens pressure passing ...

The submission chain drill trains athletes to link multiple submissions together smoothly. For example, transitioning from an armbar to a triangle or omoplata when the opponent defends. This drill reinforces adaptability and offensive flow, ensuring attacks r...

This drill focuses on escaping the technical mount, a strong attacking position where the opponent controls laterally. Practitioners use frames, hip movement, and timing to create space and recover. Training this escape improves composure under heavy pressure...

The technical stand-up is a foundational movement that allows practitioners to safely return to their feet while protecting against strikes or attacks. It combines posting, framing, and stepping into a balanced stance. Regular practice ensures athletes can re...

This variation on the technical stand-up links the movement with guard retention and recovery drills. Practitioners combine standing up with immediate re-engagement through grips or footwork. The flow version reinforces fluidity, making the stand-up not just ...

This drill develops escapes from the turtle position, where athletes use frames, hip movement, and controlled rolls to avoid back takes or submissions. By training timing and precision, practitioners build confidence in one of the most vulnerable defensive po...

The triangle setup drill emphasizes clean entries into triangle chokes from guard. Practitioners rehearse grip breaks, leg positioning, and angle adjustments to secure the submission. This drill develops fluidity in chaining sweeps and submissions while sharp...