Essential Solo Drills to Sharpen Your Skills and Level Up Your BJJ Game
Brazilian Jiu-Jitsu isn’t just about the time you spend on the mats—what you do outside of class can significantly impact your progress. If you want to level up your game, these 10 at-home BJJ drills will help improve your movement, technique, and conditioning.
Table of Contents
- Shrimping (Hip Escapes)
- Bridging & Hip Heists
- Technical Stand-Ups
- Solo Armbar & Triangle Reps
- Guard Recovery Movements
- Sprawls
- Shadow Grappling
- Wall Walks (Against a Wall)
- Grip Strength Exercises
- Mobility & Stretching
1. Shrimping (Hip Escapes)
✅ Why it’s important: Essential for escaping bad positions like side control and mount.
✅ How to do it: Lie on your back, plant one foot, and push your hips away using your shoulders and opposite foot. Repeat on both sides.
2. Bridging & Hip Heists
✅ Why it’s important: Helps with sweeps, escapes, and guard retention.
✅ How to do it: Bridge up explosively, then perform a hip heist to switch directions.
3. Technical Stand-Ups
✅ Why it’s important: Used in self-defense and to regain standing position safely.
✅ How to do it: From a seated position, plant one foot, post on the opposite hand, and stand while protecting yourself.
4. Solo Armbar & Triangle Reps
✅ Why it’s important: Builds muscle memory for common submissions.
✅ How to do it: Lie on your back, mimic the leg motions for an armbar or triangle choke against an imaginary opponent.
5. Guard Recovery Movements
✅ Why it’s important: Helps maintain control when passing guard.
✅ How to do it: Practice hip scoots, inverting, and shrimping to reset your guard.
6. Sprawls
✅ Why it’s important: Essential for defending takedowns.
✅ How to do it: Drop your hips to the floor and extend your legs back quickly, then pop back up.
7. Shadow Grappling
✅ Why it’s important: Helps visualize techniques and transitions.
✅ How to do it: Move in different stances, mimic guard passes, and flow through techniques.
8. Wall Walks (Against a Wall)
✅ Why it’s important: Strengthens your core and improves balance for guard retention.
✅ How to do it: Start in a handstand against a wall and slowly walk your hands back down.
9. Grip Strength Exercises
✅ Why it’s important: Improves control in Gi training.
✅ How to do it: Use grip trainers, towel pull-ups, or hang from a pull-up bar.
10. Mobility & Stretching
✅ Why it’s important: Prevents injuries and improves flexibility for BJJ movements.
✅ How to do it: Perform hip openers, shoulder stretches, and spinal mobility drills.
Final Thoughts
Training at home doesn’t replace mat time, but these solo BJJ drills can sharpen your skills and keep you in shape between classes. Try incorporating them into your routine and watch your game improve!
