The Basics

To help you get started - here is your FREE pdf that will help you navigate the art of ground fighting. Click the button to download my Basics of Brazilian Jiu-Jitsu Guide.

Mastering our Foundation

Spider Walks

Spider walks are not only an excellent dynamic warm-up exercise, they build our core, arm and leg strength. These are also a critical element to add to your training for good jiu-jitsu movement down the road for ground maneuvering and agility.

Hip Escapes

Purpose: there isn’t enough ink on the internet to list the practical uses for this movement. If there were only 1 movement you could practice for jiu-jitsu it would be this one, hands down!

Sit Up Guard

Purpose: a pre-cursor to the 'technical get-up’ and a way to pull sweeps and advanced guards as we progress.

Technical Get-Ups

Purpose: critical movement for getting back to our feet when knocked down and the opponent is still standing.

3 Stages of Basic Sweep Training

Sweeps are throws on the ground. Ways to topple our opponent. This drill will prep you for the body mechanics necessary to execute the sweep later down the road when you grapple.

See Saw Training Drill

An excellent exercise to not only build core strength, but flexibility and mobility for grappling an opponent. Due to the neck/shoulder region, some people find this uncomfortable. If this is true for you, refrain from this drill until you seek help from an instructor on proper technique.

Basic Bridging

This video will be included later in your mount escapes training course. However, it is a critical movement for us to begin building into our repertoire now. For mission 1 we’ll be including not only this bridge movement, but a bridge and cross shoulder touch as part of our training.

Mission 1
Foundation Building

This mission is designed to be repeated as many times as you feel necessary. 

Warm-Up

1. Jump Rope for 3 Minutes

2. 20 Torso Twists

3. 20 Toe Touches

4. 20 Squats

Training - complete 3 rounds

1. Spider Walks - 30x

2. Hip Escapes - 30x

3. Over the Shoulder hand touches - 30x - link

4. Sit-Up Guard - 30x

5. Sweeps - 30x

6. See Saw - 20x

7. Bridge and Roll - 10x

8. Technical Get-Ups - 10x

Critical Skills

Now that you’ve completed my Mastering your Foundation course you are ready to continue your progress and training with Ground Fighting Basics II - Critical Skills. Take it to the next level!