Mobility Drills Every Jiu-Jitsu Athlete Should Be Doing

Atomic Jiu-Jitsu, Faith A Mooney

Brazilian Jiu-Jitsu (BJJ) is a dynamic sport that demands flexibility, strength, and the ability to move fluidly between positions. Whether you’re a white belt or a seasoned black belt, improving your mobility can significantly enhance your performance and reduce the risk of injuries.

Mobility isn’t just about being flexible—it’s about having strength and control through a full range of motion. Incorporating mobility drills into your training routine will not only make your techniques more effective but also keep your joints and muscles in top shape.

Here’s a breakdown of essential mobility drills every Jiu-Jitsu athlete should include in their routine.

Hip Openers for Guard Retention

The hips play a central role in BJJ, especially for guard players. Strong, mobile hips allow you to retain guard, perform sweeps, and execute submissions effectively.

Drill: 90/90 Hip Switches

Sit on the floor with one leg bent in front of you (shin parallel to your torso) and the other leg bent to the side.
Keep your chest upright and slowly switch the position of your legs, moving them to the opposite side without using your hands for support.
Perform 10–12 reps per side.

Benefits: Improves internal and external hip rotation, critical for guard retention and transitions.

Spinal Mobility for Fluid Transitions

A flexible and strong spine helps you maintain good posture in guard, escape bad positions, and transition fluidly between techniques.

Drill: Cat-Cow Stretch

Begin on your hands and knees in a tabletop position.
Inhale as you arch your back (cow pose), lifting your head and tailbone toward the ceiling.
Exhale as you round your back (cat pose), tucking your chin to your chest and your pelvis under.
Repeat for 8–10 breaths. Benefits: Enhances spinal flexibility and reduces stiffness from grappling.

Shoulder Mobility for Improved Frames and Postures

Healthy, mobile shoulders are essential for creating effective frames, posting out, and defending against submissions like the Kimura or Americana.

Drill: Scapular Wall Slides

Stand with your back against a wall, feet slightly away from it.
Press your lower back into the wall and raise your arms to a “goalpost” position.
Slowly slide your arms up the wall and back down, keeping your elbows and wrists in contact with the wall.
Perform 10–12 reps.

Benefits: Strengthens and mobilizes the shoulders, improving range of motion and posture.

Ankle Mobility for Balance and Guard Work

Strong, mobile ankles improve your balance during takedowns and allow you to move effectively in seated and butterfly guard.

Drill: Ankle Rockers

Start in a half-kneeling position with one foot in front of you.
Keeping your front heel flat on the ground, gently rock forward, driving your knee over your toes.
Return to the starting position and repeat 10–12 times per side.

Benefits: Increases ankle flexibility, which is crucial for maintaining balance and transitioning between positions.

Thoracic Mobility for Sweeps and Rotations

The thoracic spine (upper back) is crucial for rotational movements, such as executing sweeps, chokes, and escapes.

Drill: Thread the Needle

Begin on your hands and knees in a tabletop position.
Slide one arm under the opposite arm, reaching as far as you can while rotating your upper body.
Hold for a moment, then return to the starting position.
Perform 6–8 reps per side.

Benefits: Improves thoracic rotation, aiding in sweeps and submission setups.

Hamstring Mobility for De La Riva and Spider Guard

Tight hamstrings can limit your ability to play open guard or execute movements like inverting.

Drill: Dynamic Hamstring Stretch

Stand with one foot slightly in front of the other, toes pointed up.
Hinge forward at the hips, reaching toward your front foot while keeping your back straight.
Return to standing and repeat 8–10 times per leg.

Benefits: Increases flexibility in the hamstrings, enhancing guard retention and transitions.

Wrist Mobility for Gripping and Posting

Your wrists endure a lot of stress during BJJ, from grip fighting to posting on the mat. Keeping them mobile reduces strain and prevents injury.

Drill: Wrist Circles and Flexor Stretches

Extend one arm forward, palm facing up. Use your opposite hand to gently pull your fingers back toward your body. Hold for 10–15 seconds.
Reverse the stretch with your palm facing down.
Follow with gentle wrist circles, rotating in both directions for 10–12 reps

Benefits: Enhances wrist flexibility and strengthens grip endurance.

Full-Body Flow for Grappling Efficiency

Integrating full-body mobility drills helps you move more efficiently during rolls and transitions.

Drill: Animal Flow Movements

Incorporate movements like bear crawls, crab walks, and lateral monkey walks.
Focus on smooth, controlled transitions between positions.
Perform for 3–5 minutes as part of your warm-up or cooldown.

Benefits: Improves overall coordination, balance, and fluidity in movement.

Tips for Incorporating Mobility Drills Into Your Routine

Warm-Up: Use mobility drills as part of your pre-training routine to prepare your body for the demands of BJJ.
Cooldown: Add them after training to reduce soreness and enhance recovery.
Consistency is Key: Aim to perform these drills 3–4 times per week to see noticeable improvements.
Focus on Problem Areas: If you notice tightness or stiffness in specific areas, prioritize drills that target those regions.

Conclusion

Mobility is a game-changer for Jiu-Jitsu athletes. It enhances your ability to move fluidly, reduces the risk of injuries, and makes your techniques more effective. By dedicating time to mobility drills, you’ll not only improve your performance on the mat but also ensure a longer, healthier journey in the sport.

Start incorporating these drills into your routine today, and watch your BJJ game reach new levels of efficiency and control!

Mobility Drills Every Jiu-Jitsu Athlete Should Be Doing