5 BJJ Solo Drills for Better Hip Mobility

5 BJJ Solo Drills for Better Hip Mobility

As a Brazilian Jiu Jitsu practitioner, it is extremely important to drill. It’s an absolute must! Drilling makes your body more acclimated to BJJ and the rigors of your training sessions. However, as you may know drilling your movements in Jiu Jitsu requires you to have a training partner to drill with. And that might not always be the case.

This article highlights some of the best BJJ solo drills to improve hip mobility. These exercises will not only improve your hip mobility and core strength, it will significantly improve your rolls on the mat!

Bridge and Shrimp

Probably the very first moves you will learn in BJJ is how to bridge and shrimp. They are the key fundamentals that every BJJ practitioner should master. They are used in every roll, whether you are attacking or escaping a bad position, bridging and shrimping are extremely important for your Jiu Jitsu.

  • Start with you back flat on the mat
  • Bring your heels as close to your butt as possible
  • Have the balls of your feet pushing on the mat, while your heels are a bit elevated
  • Keep your arms un-extended in front of your chest, with your palms facing outwards
  • Pushing off with the balls of your feet, bridge your hip upwards
  • At the top of your bridge with hips extended out, twist your hips off to one side
  • Move your hips backwards towards your head while moving your upper body forward
  • As you do this, extend your arms outward, as if you are pushing your opponent away

Bridging and shrimping are both excellent drills on their own. Combining the two in one motion significantly increases your escapes that much better!

Kick Through

Another excellent way to loosen the hips is the kick through. The kick through is a great way to strengthen the core and loosen those tight hips!

  • Start off in all fours as if you will be doing a push up, both hands and feet shoulder width apart
  • Bend you knees slightly but do not let them touch the mat
  • Walk your feet closer to your hands until your hands and feet are about 3-4 feet apart
  • Remove your left hand, twist your hips and kick your right leg through towards that hand
  • Once your hips slightly touches the mat, go back to the original position
  • Repeat this same movement, kicking your left leg though while removing your right hand

Continue this repetition 20 to 30 times each side per set. You’ll feel the burn in no time! Great way to open up those hips while engaging that core!

Back Step

The back step is a common move you could actually use in a match. It is important to drill this movement frequently, so you could use it on your next roll!

  • Start off in all fours as if you will be doing a push up, both hands and feet shoulder width apart
  • Bend you knees slightly but do not let them touch the mat
  • Walk your feet closer to your hands until your hands and feet are about 3-4 feet apart
  • Remove your left hand, twist your hips and kick your left leg behind you
  • Rotate your hips so that your left leg ends up to the right of your right leg
  • Once your hip slightly touches the mat, go back to the original position on all fours
  • Repeat this same movement, removing your right arm and leg, rotating towards your left instead

Do this movement 20 to 30 times each side per set. The more repetitions the better! This is one of those excellent BJJ solo drills that not only improves hip mobility, but also extremely important addition to your game. This move is extremely important guard passing drill. Adding this to your arsenal can make your top game deadly!

Triangle Rocker Drill

As you continue to train more frequently, you might notice your lower back starting to tighten up, especially if you like playing guard! It’s extremely important to train your core and lower back muscles. With the triangle rocker drill, you are able to practice your triangles and open up your hip flexors at the same time as you rock back and forth!

  • Start off with your back flat on the mat, with your arms flat on each side of your body
  • Bend your knees until they are about 90 degrees
  • Kick your legs towards your chest
  • Use this momentum and prop your hips upwards, balancing yourself on your traps and neck
  • At the top of your movement, fold your legs into the triangle submission hold
  • Let yourself fall back into the original position
  • Repeat this movement, but this time fold your triangle with the opposite leg

Doing this drill is an excellent ab exercise in itself, but also loosens up your lower back and hips as well! Do this repetition enough and your triangles will become more fluid and second nature on your next match!

Spiderman Crawls

The Spiderman Crawl is a great drill to add to your exercises for improving your hip strength. Although this drill might not exactly be utilized during a match, it is a great way to improve flexibility, hip mobility, and core strength!

  • Start off in all fours as if you will be doing a push up, both hands and feet shoulder width apart
  • Bend you knees slightly but do not let them touch the mat
  • Step your right foot up towards your right hand, your right knee and elbow should be next to each other
  • At the same time, extend your left arm forward and reach out in front of you
  • Step your left foot up towards your left, your left knee and elbow should be next to each other
  • Repeat this crawling movement up and down the length of the mat space

This drill is a great warmup exercise to loosen up your hip flexors. It also engages your arms and core muscles. This is definitely a great addition to you BJJ solo drills, but just a great workout altogether! Your core will be screaming but your hips will be thanking you in the long run!

FINAL THOUGHTS

Drilling is extremely important for your progress in Jiu Jitsu. It goes without saying, the more you drill and train, the better you will get on your rolls. Whether you train with a training partner, a training dummy, or by yourself, it is crucial to keep practicing! Our hips and core are the foundation for our Jiu Jitsu. It is essential to keep these muscles healthy to prevent injuries. Use these BJJ solo drills to improve that hip mobility and core strength! Your hips will thank you for it!