Solo Drills for Judo

The Kodokan Judo Institute says judo was founded by Jigoro Kano in the late 1800s. Kano originally studied jujitsu. He combined his own techniques with jujitsu's throwing and grappling techniques to form judo. Practitioners spend most of their time grappling with training partners on the ground. To improve your judo skills, you can also practice solo drills. These drills can help you improve falling, rolling and pinning techniques.

Break Falling

Mats are typically used in judo classes, but you can still injure yourself if you don't fall correctly. Break falling helps you avoid injuring your back or head. Beginners should first practice falling from a seated position. Sit on a mat with your legs extended straight out in front of you. Tilt your head forward and extend your arms out to your sides. As you fall backward, lift your legs and strike the mat with the palms of your hands. Exhale when you strike the mat. As you become more comfortable with break falling, practice it from a squatted position and eventually from standing.

Rolling

If you are thrown to the ground, you can try to roll into a more advantageous position. To become proficient at rolling, make it part of your solo practice sessions. Develop your skills at rolling forward before trying other types of judo rolls. To perform a forward roll, "Judo Basics" says to step forward with your right leg and place your left hand on the mat. Roll forward across your right shoulder. Make sure your head never touches the mat when you practice this technique.

Mat Pulls

Correct pinning can help you achieve victory in a judo match. To improve your ability to pin your opponent to the ground, practice mat pulls. Perform this drill while lying on your stomach. Keep your head up and look straight ahead. Extend your arms out in front and use your outer forearms to pull yourself forward on the mat. Remember to keep you legs spread apart and dig your toes into the mat. Your hips should not leave the floor while you practice mat pulls. If you lift your hips while pinning an opponent, you can lose your superior position.

Reverse Bicycle

The reverse bicycle is a solo drill that can improve your offensive and defensive judo skills. To perform the reverse bicycle, lie on your back with your head off the floor. Move your legs as if you are peddling a bicycle backward. Bring each knee to your chest and then kick straight out with your heel. Try rolling side to side as your practice the reverse bicycle. This drill can improve your ability to keep your opponent off of you.