Brazilian jiu-jitsu, or BJJ, is a grappling art descended from judo. At the beginning of the 20th century, a leading judo and jiu-jitsu expert from Japan, Mitsuyo Maeda, traveled to Brazil to teach the art. Among his students were members of the Gracie family, who focused on the ground-fighting aspect, developing the art until it became a distinct and formidable style. The Gracies brought BJJ to the world's attention by staging the first Ultimate Fighting Championship in 1993, where martial artists of different styles competed. Royce Gracie won the event, defeating larger fighters from other disciplines. Ever since, BJJ has been a staple of mixed martial arts training, as well as being a popular sport in its own right.
Step 1
Warm up properly before training. BJJ is a physically demanding art, where you will find yourself squashed into the mat with people pulling and pushing on your head and limbs, so make sure your joints and muscles are well prepared before training begins. Calisthenics are an effective way of doing this, as well as movement drills on the ground that simulate the movements and techniques of BJJ.
Step 2
Drill techniques and movements constantly. BJJ can feel alien at first, as you need to become comfortable working on the floor, off your back and in close proximity to other people. The best way to get used to these techniques is to practice the movements, such as lying on your back, raising your hips then moving them out to one side, or moving on top of another person, either with a compliant partner or on your own until they become second nature.
Step 3
Get as much mat time as possible by rolling as much as you can. Rolling is the term used for live sparring in BJJ, where you practice the moves and techniques against a resisting opponent. Rolling is the heart of BJJ practice, where you learn to apply and counter moves against a resisting opponent, and develop a feel for the timing and positioning required to master the art.
Step 4
Remember that BJJ is a marathon, not a sprint. Unlike other martial arts, it can take many years to advance through the ranks, with a black belt commonly taking about a decade to achieve. There will be countless times when you feel you are making no progress, or even going backward, but this is all part of the learning process of BJJ, so keep drilling and rolling until your skills adapt and develop again.
Step 5
Push your game forward by entering competitions or adding new techniques and skills. BJJ is a competition-oriented sport with contests across the world. Entering these can give you an idea of where your skills are strongest and what still needs to be worked on. It will also give you an idea of what techniques you need to add or learn to progress.
Tips and Warnings
- Try to learn from a qualified instructor whenever possible. BJJ is a relatively new martial art, so tracing an instructor's lineage should be relatively straightforward. BJJ focuses heavily on competition and live sparring, so an advanced practitioner should have no hesitation in demonstrating his ability. Your instructor should be able to clearly trace his lineage, while either he or a senior student should be able to demonstrate their skills. While there are many DVDs and books available that show BJJ techniques, the art is nearly impossible to learn without live training and having an experienced instructor watching and correcting your mistakes.
- Brazilian jiu-jitsu is a demanding physical activity. It places significant strain on the body, while the many joint locks can lead to injury. This risk can be minimized by training under expert supervision. As with all exercise regimens, consult a physician before you start.
References
- International Brazilian Jiu-Jitsu Federation
- "Mastering Jiu Jitsu"; Renzo Gracie; 2003
- "Jiu Jitsu University"; Saulo Ribeiro; 2008
- "Drill to Win: 12 Months to Better Brazilian Jiu Jitsu"; Andre Galvao; 2010
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