BJJ Based Solo Drills and Mobility.pdf

BJJ solo drills enhance skills, mobility, balance, coordination, and fitness, accessible to all levels.

1. BJJ BASEDBJJ BASEDBJJ BASED

SOLO DRILLSSOLO DRILLSSOLO DRILLS
ANDANDAND
MOBILITYMOBILITYMOBILITY
BY PROFESSORBY PROFESSOR
ROGER COSTAROGER COSTA

2. HELLO AND WELCOME! MY NAME IS ROGER COSTA AND I AM A
FOURTH-DEGREE BLACK BELT IN BRAZILIAN JIU-JITSU. I HAVE
DEDICATED MOST OF MY LIFE TO THE ART OF BJJ AND HAVE HAD
THE PRIVILEGE OF TRAINING WITH SOME OF THE BEST IN THE
WORLD. I HAVE ALSO WORKED WITH RENOWNED MMA AND BJJ
TEAMS IN BRAZIL AND THE USA, COACHING FIGHTERS WHO HAVE
REACHED THE HIGHEST LEVELS IN THE SPORT, SUCH AS UFC AND
BELLATOR.
IN ADDITION TO WORKING WITH PROFESSIONAL FIGHTERS, I ALSO
HAVE EXPERIENCE TRAINING AND ONBOARDING REGULAR PEOPLE
AND FAMILIES INTO MARTIAL ARTS AND BJJ. FOR THE PAST FEW
YEARS, I HAVE TRAVELLED AROUND THE USA HELPING SCHOOLS
GROW, BUILDING BJJ COMMUNITIES, AND STARTING BJJ AND
MARTIAL ARTS PROGRAMS FROM SCRATCH.
I AM EXCITED TO SHARE MY KNOWLEDGE AND EXPERIENCE WITH
YOU THROUGH THIS EBOOK ON BJJ SOLO DRILLS. WHETHER YOU
ARE A SEASONED MARTIAL ARTIST OR JUST STARTING OUT, THESE
DRILLS WILL HELP YOU IMPROVE YOUR TECHNIQUE, BUILD
STRENGTH AND AGILITY, AND TAKE YOUR BJJ SKILLS TO THE NEXT
LEVEL. LET'S GET STARTED!”
BEFORE WE JUMP INTO THE SOLO DRILLS, LET ME GIVE YOU A
QUICK OVERVIEW OF WHAT YOU CAN EXPECT FROM THIS EBOOK.
WE'LL START BY DISCUSSING THE BENEFITS OF SOLO TRAINING
AND HOW IT CAN IMPROVE YOUR BJJ SKILLS. , PHOTOS, AND TIPS
TO HELP YOU GET THE MOST OUT OF THE DRILLS.

3. DEVELOP MUSCLE MEMORY: SOLO DRILLS ALLOW YOU TO
PRACTICE SPECIFIC TECHNIQUES REPEATEDLY, WHICH CAN
HELP DEVELOP MUSCLE MEMORY. THIS MEANS THAT WHEN
YOU ARE ROLLING WITH A PARTNER, YOUR BODY WILL
NATURALLY REMEMBER HOW TO PERFORM CERTAIN
MOVEMENTS WITHOUT HAVING TO THINK ABOUT THEM
CONSCIOUSLY.
IMPROVE COORDINATION: BJJ SOLO DRILLS CAN IMPROVE
YOUR OVERALL COORDINATION AND BODY CONTROL. BY
PRACTICING MOVEMENTS ON YOUR OWN, YOU CAN BECOME
MORE AWARE OF HOW YOUR BODY MOVES AND LEARN TO
EXECUTE TECHNIQUES MORE PRECISELY.
BUILD STRENGTH AND ENDURANCE: MANY BJJ SOLO DRILLS
INVOLVE FULL-BODY MOVEMENTS THAT CAN HELP BUILD
STRENGTH AND ENDURANCE. BY PRACTICING THESE DRILLS
REGULARLY, YOU CAN INCREASE YOUR OVERALL FITNESS AND
CONDITIONING.
ENHANCE PROBLEM-SOLVING SKILLS: SOLO DRILLS CAN HELP
YOU IDENTIFY WEAKNESSES IN YOUR TECHNIQUE AND WORK
ON IMPROVING THEM. BY EXPERIMENTING WITH DIFFERENT
VARIATIONS OF MOVEMENTS OR TECHNIQUES ON YOUR OWN,
YOU CAN DEVELOP YOUR PROBLEM-SOLVING SKILLS AND
BECOME A MORE WELL-ROUNDED BJJ PRACTITIONER.
TRAIN ANYWHERE, ANYTIME: BJJ SOLO DRILLS CAN BE
PRACTICED VIRTUALLY ANYWHERE AND AT ANY TIME, MAKING
THEM A CONVENIENT WAY TO SUPPLEMENT YOUR REGULAR
TRAINING ROUTINE. ALL YOU NEED IS A BIT OF SPACE .
POTENTIAL BENEFITS OF INCORPORATING SOLO DRILLS INTO YOUR
TRAINING ROUTINE:
1.
2.
3.
4.
5.

4. INTRODUCTION: BJJ SOLO DRILLS ENHANCE SKILLS, MOBILITY,
BALANCE, COORDINATION, AND FITNESS, ACCESSIBLE TO ALL
LEVELS.
MOBILITY AND BASIC MOVEMENT:
AGILITY AND FLUIDITY ARE CRUCIAL FOR EFFECTIVE BJJ.
INJURY PREVENTION THROUGH MOBILITY AND MOVEMENT
TRAINING.
VERSATILITY AND ADAPTABILITY FOR COMPLEX BJJ
TECHNIQUES.
INCREASED ENDURANCE AND STAMINA.
OVERALL FITNESS IMPROVEMENT.
EXERCISES AND DRILLS FOR MOBILITY AND BASIC MOVEMENT.
BREAK FALLS, HIP ESCAPES, AND HIP MOBILITY:
HOW TO PERFORM BREAK FALLS AND ESSENTIAL
MOVEMENTS.
EXERCISES FOR IMPROVED HIP MOBILITY.
TIPS, HELP, AND COMMON MISTAKES TO AVOID:
COMMON MISTAKES TO AVOID IN SOLO TRAINING.
TIPS FOR MOTIVATION AND MAXIMIZING TRAINING
BENEFITS.
CONCLUSION: RECAP OF BJJ SOLO DRILL BENEFITS AND
ENCOURAGEMENT TO CONTINUE TRAINING INDEPENDENTLY.

5. BASE S SWITCH DRILL
START WITH ONE LEG
FORWARD AND THE OTHER
LEG ALL THE WAY BACK IN
A S POSITION TO START
THE EXERCISE.
1.
2.PUSH OFF YOUR BACK
FOOT AND BRING YOUR
HIPS UP TO
SWITCH YOUR LEGS.
3.NOW YOUR OPPOSITE LEG
SHOULD BE IN FRONT
AND THE OTHER LEG
SHOULD BE IN THE S POSITION.
4.REPEAT THE MOVEMENT BY
PUSHING OFF YOUR BACK
FOOT AGAIN AND SWITCHING
YOUR LEGS, RETURNING TO
THE STARTING POSITION.

6. 5.CONTINUE THIS MOVEMENT FOR A SET NUMBER OF REPETITIONS
OR FOR A DESIGNATED AMOUNT OF TIME.
6.TIPS: KEEP YOUR CORE ENGAGED AND YOUR MOVEMENTS
SMOOTH AND CONTROLLED. FOCUS ON YOUR BALANCE AND
STABILITY THROUGHOUT THE MOVEMENT.

7. BASE GET UPS
1.THE FIRST STEP OF THE
BASE GET UP EXERCISE
IS TO START IN A SEATED
POSITION WITH ONE LEG BENT
AND THE OTHER LEG EXTENDED
OUT TO THE SIDE
WITH THE KNEE POINTING UPWARDS.
THE BENT LEG SHOULD HAVE
THE KNEE POINTING OUTWARDS
WHILE THE FOOT IS
PLACED ON THE GROUND.
2.USE YOUR HIPS TO LIFT YOUR TORSO OFF
THE GROUND, KEEPING
YOUR ARMS OUTSTRETCHED
AND CHEST UP.EMPHASIZE
USING YOUR HIPS TO COME UP,
RATHER THAN USING YOUR
HANDS TO PUSH OFF THE GROUND.
HOLD THE POSITION FOR
A FEW SECONDS, THEN LOWER
YOUR TORSO BACK DOWN
TO THE GROUND.

8. 3: NOW, REPEAT THE SAME PROCEDURE BY
SWITCHING THE POSITION OF YOUR LEGS, WITH
THE OPPOSITE LEG ON THE GROUND AND THE
OTHER LEG OVER IT. THE BOTTOM LEG SHOULD
HAVE THE KNEE POINTING OUT, WHILE THE TOP
LEG HAS THE KNEE POINTING UP. PLACE YOUR
HANDS ON THE GROUND TO THE SIDES OF YOUR
BODY, PALMS FACING DOWN.
4: PUSH YOUR HIPS UP OFF THE GROUND,
UTILIZING THE LEG ON THE GROUND TO LIFT
YOURSELF UP. KEEP YOUR CHEST OUT AND
ARMS EXTENDED OUT TO THE SIDES. AS YOU
COME UP, DRIVE THROUGH YOUR HEEL AND USE
THE POWER OF YOUR HIPS TO LIFT YOURSELF
UP. REMEMBER TO MAINTAIN A STRONG CORE
THROUGHOUT THE MOVEMENT. REPEAT THIS
EXERCISE BY ALTERNATING THE POSITION OF
YOUR LEGS, SWITCHING FROM STEP 1 TO STEP 4,
AND VICE VERSA.
REPEAT THIS EXERCISE ON BOTH SIDES TO STRENGTHEN YOUR
LOWER BODY AND IMPROVE YOUR MOBILITY.

10. BRIDGE UPS
1: START BY LYING ON YOUR
BACK WITH YOUR KNEES BENT
AND PARALLEL TO EACH OTHER.
LIFT YOUR HIPS UP TOWARDS
THE CEILING, KEEPING YOUR
FEET PLANTED ON THE GROUND.
YOUR BODY SHOULD FORM A
STRAIGHT LINE FROM YOUR
SHOULDERS TO YOUR KNEES.
2: REACH YOUR RIGHT ARM
TOWARDS YOUR LEFT SHOULDER,
STRAIGHTENING YOUR ARM LIKE
YOU'RE REACHING FOR
SOMETHING. AS YOU DO THIS,
BRIDGE OVER YOUR LEFT
SHOULDER AND PUSH AGAINST
THE FLOOR WITH YOUR LEFT
ARM. KEEP YOUR GAZE FIXED ON
YOUR EXTENDED RIGHT ARM
THROUGHOUT THE MOVEMENT.
3: ROTATE YOUR BODY TO THE
OPPOSITE SHOULDER WHILE
EXTENDING THE OPPOSITE ARM OUT
AS YOU BRIDGE UP. YOUR WEIGHT
SHOULD NOW BE SUPPORTED ON
THE SHOULDER OF THE OPPOSITE
SIDE WHILE YOUR OTHER ARM
EXTENDS OUT STRAIGHT, REACHING
TOWARDS THE OPPOSITE
DIRECTION. KEEP YOUR GAZE FIXED
ON THE EXTENDED ARM AND
MAINTAIN A STRONG CORE
THROUGHOUT THE MOVEMENT.

12. KICK OUTS
STEP 1: START IN A PLANK POSITION WITH
YOUR ARMS EXTENDED STRAIGHT AND YOU
WRISTS DIRECTLY UNDER YOUR
SHOULDERS. KEEP YOUR LEGS STRAIGHT
AND TOGETHER BEHIND YOU. YOUR BODY
SHOULD FORM A STRAIGHT LINE FROM HEA
TO HEELS.
2: ENGAGE YOUR CORE AND LIFT YOUR
RIGHT LEG OFF THE GROUND, KEEPING IT
STRAIGHT AND PARALLEL TO THE FLOOR.
HOLD THIS POSITION FOR A FEW SECONDS,
THEN LOWER YOUR LEG BACK DOWN TO
THE STARTING POSITION. KEEP YOUR HIPS
LEVEL AND YOUR BODY IN A STRAIGHT LINE
THROUGHOUT THE MOVEMENT.
3.RETURN TO THE STARTING PLANK
POSITION BY LOWERING YOUR HIPS
AND RETURNING YOUR LEGS TO A
STRAIGHT AND TOGETHER POSITION
BEHIND YOU, MAINTAINING A STRAIGHT
LINE FROM HEAD TO HEELS.
4.ENGAGE YOUR CORE AND LIFT YOUR
LEFT LEG OFF THE GROUND, KEEPING IT
STRAIGHT AND PARALLEL TO THE FLOOR.
HOLD THIS POSITION FOR A FEW
SECONDS, THEN LOWER YOUR LEG BACK
DOWN TO THE STARTING POSITION. KEEP
YOUR HIPS LEVEL AND YOUR BODY IN A
STRAIGHT LINE THROUGHOUT THE

14. FROM TABLETOP TO REVERSE TABLETOP
1: START IN A TABLETOP POSITION WITH YOUR
HANDS AND KNEES ON THE GROUND, WRISTS
DIRECTLY UNDER YOUR SHOULDERS AND
KNEES UNDER YOUR HIPS. YOUR BELLY
SHOULD BE FACING DOWN TOWARDS THE
GROUND AND YOUR HIPS POINTING UP
TOWARDS THE CEILING.
2: LIFT ONE LEG OFF THE GROUND AND SWING
IT UNDERNEATH YOUR BODY, WHILE
SIMULTANEOUSLY REACHING THE OPPOSITE
ARM OVERHEAD AND TWISTING YOUR TORSO.
THIS WILL BRING YOU INTO A POSITION
WHERE BOTH HANDS ARE ON THE GROUND
WITH ARMS STRAIGHT, FEET ON THE GROUND
WITH HIPS OFF THE FLOOR POINTING DOWN
TO THE GROUND AND BELLY POINTING UP TO
THE CEILING.
3: ROTATE BACK TO THE TABLETOP POSITION
BY REVERSING THE MOTION, BRINGING YOUR
ARM AND LEG BACK TO THEIR STARTING
POSITIONS.
4: REPEAT THE MOTION ON THE OPPOSITE
SIDE, CONTINUING TO ALTERNATE SIDES WITH
A WIDE BASE AND LIFTED HIPS THROUGHOUT
THE EXERCISE.
IT'S IMPORTANT TO MAINTAIN A WIDE BASE AND KEEP YOUR HIPS
OFF THE FLOOR THROUGHOUT THE ENTIRE MOTION, WHETHER YOU
CHOOSE TO ROTATE IN A 360 MOTION OR A 180 MOTION.

15. FORWARD BREAK FALL
1: AS YOU INITIATE THE BREAKFALL, TAKE A STEP
FORWARD WITH ONE FOOT AND SLIGHTLY BEND
YOUR KNEES.YOU ALSO HAVE THE OPTION TO
PUT YOUR BACK KNEE ON THE FLOOR OF THAT
MAKES Y0U FEEL MORE CONFORTABLE.
2. REACH FORWARD WITH ONE HAND
AND EXTEND YOUR ARM OUT IN FRONT OF YOU.U.
3.TUCK YOUR CHIN TO YOUR CHEST AS YOU START T
LEAN FORWARD AND INITIATE THE ROLL.
4.AS YOU ROLL FORWARD, BRING YOUR HANDS
DOWN TO THE GROUND IN FRONT OF YOU,
PALMS FACING DOWN.CONTINUE THE ROLLING
MOTION, ALLOWING YOUR BODY TO ROLL OVER
YOUR SHOULDER AND UPPER BACK.
5.JUST BEFORE COMPLETING THE ROLL,
EXTEND ONE HAND OUT TO THE SIDE AND SLAP
THE FLOOR WITH AN OPEN PALM.

16. 6.USE THE MOMENTUM OF THE ROLL TO COME
UP ONTO YOUR FEET OR TRANSITION INTO
ANOTHER BREAKFALL ON THE OPPOSITE SIDE.

17. BACKWARDS BREAK FALLL
1 BEGIN IN A STANDING POSITION.
2.TAKE A FEW STEPS BACK
3: SQUAT DOWN AND FALL BACKWARD.

18. 4: AS YOU FALL, SLAP BOTH HANDS PARALLEL
TO YOUR SIDES WITH THE PALMS FACING
DOWNWARD.
5: CHOOSE ONE OF THE FOLLOWING OPTIONS:
A)STAND BACK UP AND REPEAT THE
PROCESS.

19. B) ROLL OVER ONE OF YOUR SHOULDERS
TO GET BACK ON YOUR FEET AND REPEAT
THE PROCESS.
6. REPEAT THE PROCESS

20. HIP ESCAPES (SHRIMPING)
1.STARTING POSITION: BEGIN BY LYING FLAT
ON YOUR BACK WITH YOUR KNEES BENT AND
YOUR FEET PLANTED ON THE GROUND. YOUR
ARMS CAN BE EITHER RELAXED BY YOUR SIDES
OR EXTENDED OUTWARDS FOR STABILITY.
2.BRIDGE: TO INITIATE THE HIP ESCAPE,
BRIDGE YOUR HIPS OFF THE GROUND BY
PRESSING YOUR FEET INTO THE MAT AND
LIFTING YOUR LOWER BACK OFF THE FLOOR.
THIS MOVEMENT GENERATES THE NECESSARY
MOMENTUM FOR THE HIP ESCAPE.
3.PULL WITH YOUR OTHER LEG: WHILE YOUR
EXTENDED LEG IS PUSHING OFF, USE YOUR
OPPOSITE LEG TO PULL YOUR BODY IN THE
DIRECTION YOU WANT TO SHRIMP. THIS
PULLING ACTION HELPS YOU CREATE EVEN
MORE SPACE FOR YOUR HIP ESCAPE.
4.RE-POSITION YOUR HIPS: AS YOU FINISH
THE SHRIMP, YOUR HIPS SHOULD BE
SLIGHTLY OFF-CENTER, AWAY FROM THE
DIRECTION YOU SHRIMPED. THIS POSITION
ALLOWS YOU TO MANEUVER AND TRANSITION
TO DIFFERENT TECHNIQUES IN BJJ.

21. 5.RESET AND REPEAT: ONCE YOU'VE
COMPLETED THE HIP ESCAPE ON ONE SIDE,
RESET BACK TO THE STARTING POSITION, AND
REPEAT THE MOVEMENT ON THE OTHER SIDE.
PRACTICING THE HIP ESCAPE ON BOTH SIDES
HELPS TO DEVELOP COORDINATION AND
BALANCE.
PRACTICE DRILL: TO FURTHER ENHANCE YOUR HIP ESCAPE
TECHNIQUE, YOU CAN INCORPORATE A PRACTICE DRILL. START IN
THE STARTING POSITION, PERFORM A BRIDGE AND SHRIMP ON ONE
SIDE, THEN RETURN TO THE STARTING POSITION AND REPEAT ON
THE OTHER SIDE. CONTINUOUSLY ALTERNATE BETWEEN THE TWO
SIDES, FOCUSING ON FLUIDITY AND MAINTAINING A STEADY
RHYTHM.
YOUR PARAGREMEMBER, HIP ESCAPES ARE FUNDAMENTAL
MOVEMENTS IN BJJ AND ARE OFTEN USED TO CREATE SPACE,
ESCAPE BAD POSITIONS, AND TRANSITION TO MORE
ADVANTAGEOUS POSITIONS. PRACTICE REGULARLY TO IMPROVE
YOUR HIP ESCAPE TECHNIQUE, AS IT FORMS THE FOUNDATION FOR
MANY OTHER TECHNIQUES IN BJJ.H TEXT

22. Embrace the journey of
BJJ solo drilling and
unlock your potential in
the sport. Stay
connected for more
resources.
Follow me on social media for
valuable insights and access online
resources to elevate your BJJ skills.
Let's grow together!
@rogercostabjj
Roger Costa