Train BJJ longer/better with these 3 simple exercises
Train BJJ longer and better with 3 simple exercises
As a Physical Therapist and Brazilian Jiujitsu Black belt, I understand the demands placed on Brazilian Jiu-Jitsu athletes and the importance of injury prevention in their training regimen. Jiu-Jitsu involves complex movements that require strength, flexibility, and agility, making it crucial for athletes to prioritize exercises that enhance these aspects while minimizing the risk of injury. Incorporating exercises that target core stability, scapular strengthening, and hip mobility can improve overall balance and control during grappling exchanges, reducing the likelihood of strains or sprains.
It's essential for Jiu-Jitsu athletes to approach their training holistically, incorporating both physical conditioning and injury prevention strategies to ensure longevity in their sport and optimize their performance on the mats. By investing time in targeted exercises under the guidance of a knowledgeable physical therapist, athletes can mitigate the risk of injury and continue to excel in their practice of Brazilian Jiu-Jitsu. Here are 3 injury prevention exercises to start on your Brazilian Jiujitsu Journey. Always remember to train sensibly, tap early to submissions, and get adequate rest between sessions.
1: Deadbugs with Swiss ball
Very good for helping you before more effective in the guard and take pressure off your back and hips
https://youtube.com/shorts/g13rvb31nTs?si=eieKjUcepLXG3ndV
2: Hip Posterior glide
Helps you get more hip mobility to have a more effective guard and put less strain on your back in knee during scrambles
https://www.youtube.com/shorts/LZcBtaj8xKw
3: Face pulls:
Helps you get scapular stability to make arm drags more effective, harder for your posture to get broken down, and take pressure of your neck