3 Movement Drills for BJJ Athletes

By Joseph Lee (NASM CPT, CES)

Muscle tightness is very common in Brazilian Jiujitsu and most injuries, like lower back, knee and
shoulder pain, are caused by tight muscles. Hence, it’s important to stretch before rolling with your
teammates as stretching BEFORE training helps improve your joint range of motion and athletic
performance, and decrease the risk of getting injured. Instead of finding random warm-up stretches
on YouTube, here are some movement drills that you can do before training:

  1. Sumo Squat
  2. World’s Greatest Stretch
  3. Ankle Mobility

Learn how to do it below!

#1 Sumo Squat

#2 World’s Greatest Stretch

#3 Ankle Mobility