Jiujitsu Warm Up: Get Agile For the Mats

In the realm of Jiujitsu, technique isn't the only element that governs your performance on the mats. The overlooked yet crucial aspects of your routine—warm-ups and cool-downs—play a pivotal role in both your immediate performance and long-term progression.

🔥A Dynamic Warm-up to Kickstart Your Sessions:

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Incorporate this dynamic warm-up before your Jiujitsu training to optimize your performance. Do 2-3 rounds of each exercise as a superset.

1. Shoulder Dislocates:

Boost your shoulder flexibility by holding a belt or band about 1.5 times shoulder-width apart and swinging it behind your back. Repeat for 15-20 reps, prepping your shoulders / rotator cuffs. This is an excellent prep exercise for strength training sessions as well.

2. Modified Pigeon:

Enhance your lower body mobility by starting in a long lunge position and driving your knee to the side while balancing on your back foot. Ten reps each side will do the trick.

3. Knee Drops:

Boost your lower body flexibility with knee drops, driving one knee forward at a time to lightly touch the mat. With ten reps each side, you're all set to dive into your session.

Want to take your mobility game up a notch? As a Kieren Lefevre BJJ newsletter subscriber I'm giving you a FREE Jiujitsu Mobility Guide, packed with mobility routines designed specifically for BJJ athletes!

Until next week, warm up, train hard, and roll safe.