BJJ solo drills
There are 8 BJJ movements you can drill alone. They are the base of almost every escape, and most classes warm up with them.
A solo drill is a movement you practise without a partner. You repeat it until your body does it without thinking.
Movements on your back
BridgePlant your feet and lift your hips high, over one shoulder.
ShrimpOn your side, push off one foot and move your hips away. Also called the hip escape.
Technical Stand-UpGet up from the mat with one hand and one foot posted, facing your partner.
Rolls and falls
BreakfallFall back with your chin tucked and slap the mat with your whole arm.
Forward and Backward RollsRoll from one shoulder to the opposite hip, never over your head or neck.
Granby RollRoll across your upper back from shoulder to shoulder. Weight never on your head.
Movements from your feet and knees
SprawlFrom standing, throw your legs back and drop your hips to the mat.
Sit-outFrom all fours, swing one leg through under you and turn to sit.
A 10-minute routine
| Drill | How much | Why |
|---|---|---|
| Bridge | 10 each side | Under every mount escape |
| Shrimp | 2 lengths of the mat | Under every guard recovery |
| Technical stand-up | 5 each side | Get up safely |
| Breakfall | 10 back, 5 each side | Land without injury |
| Forward and backward rolls | 2 lengths of the mat | Go with a fall |
| Sprawl | 10 | Stop a takedown |
| Sit-out | 10 each side | Leave turtle |
Try itPick an answer. No sign-in needed.
Which solo drill is the base of the elbow escape from mount?
Train it on the Path
The Movements you need unit turns this into short lessons: you see a position and pick the best move.
The Path goes in order: start free from lesson one and you reach Movements you need on the way. With Rolla Plus you can jump straight here.