How to warm up for BJJ
Warm up for 10 to 15 minutes before you roll. Start with light movement, then loosen your joints, then do the solo BJJ movements like shrimping and bridging.
Why you warm up
A warm body moves better and may get hurt less. The BJJ movements in the warm-up are also the start of your escapes. Many classes start with a warm-up, but at open mat you warm up alone.
A simple 10 minute routine
| Part | Time | What to do |
|---|---|---|
| Get warm | 2 to 3 min | Jog, skip, or jog in place |
| Joints | 2 min | Circle your neck slowly, then your shoulders, hips, knees and ankles |
| Bridges | 1 min | Lie on your back and lift your hips high, toward one shoulder, then the other |
| Shrimps | 2 min | Move along the mat on your side by pushing your hips back |
| Rolls and falls | 2 min | Forward and backward shoulder rolls, and breakfalls |
| Stand up | 1 min | Technical stand-up, both sides |
Learn each movement on its own page: shrimp, bridge, rolls, breakfall and technical stand-up.
Common mistakes
- Skipping the warm-up and rolling hard at once.
- Long, deep stretches before you are warm. Save them for after class.
- Doing the warm-up so hard you are tired before the class starts.
After class
When you are warm after class is a good time for slow stretches. Hold each stretch gently. Many people stretch hips, back and shoulders.
At open mat there is no class warm-up. Chris jogs for two minutes, circles his joints, then does two lengths of shrimps and bridges. Then he asks his first partner for a flow roll (a slow, easy roll) before any harder rounds.
How long should a BJJ warm-up be?
About 10 to 15 minutes is enough for most people. Older people or people with old injuries may need more.
Should I stretch before BJJ?
Short, moving stretches are good before. Many coaches keep long, deep stretches for after class.
What is a good way to start your warm-up?
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.