5 Types of BJJ Warm Ups

Jiu Jitsu warm up

Assuming your academy is like most Jiu Jitsu Academies you warm up, go over technique and then spar. The warm up for some is a dreaded part of Jiu Jitsu where many men have come in late to avoid it. Some love it. Today we will look at the different types of warm ups in Jiu Jitsu.

  1. The Destroyer. You will get shredded within weeks doing this one. You may have a hard time sparring afterwards. This is the 20-30 minute warm up for the one hour class. You basically feel like puking before the first technique gets taught and your Gi is dripping with sweat already. This may consist of burpees, push ups, squats, 6 inches – the works. You will also do some hip escapes and basic BJJ specific exercises. Lol, most people will come up with any excuse to come late to class and they may even get exercise punishment as a result ha ha.
  2. The 5 Minute Sprint. This is the quick and dirty super dynamic cross-fit style warm up that gets your blood pumping fast. Sometimes you need a warm up just to do this warm up.
  3. The Yogi. You do a light jog and then 20 minutes of stretching. Some people believe a dynamic warm up is more appropriate for Jiu Jitsu while others feel that static stretching is the order of the day.
  4. The Acrobat. This warm up deals with hand stands and cartwheels and other exercises 75% of the class can barely do but look funny while doing. It’s nearly impossible for anyone over 200 lbs to perform.
  5. No Warm Up – Right To The Technique. This is the professor who is super excited for the technique of the day and gets right to it without a moment to waste. Some believe the student will get warm drilling the technique.

These are a just a few different styles of warm up for Jiu Jitsu classes. Some are more dynamic in nature while others are more static. Some are very Jiu Jitsu specific while others may be more complex. Either way a warm up is generally a good way to prevent injuries from occurring as long as you can get through it. What are your thoughts on the Jiu Jitsu warm up and what style is closest to yours?

READ: 5 Simple Tips For Aging Jiu Jitsu Athletes


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