- Scott Christensen
- Apr 3
- 4 min read
Many students ask what they can do at home to improve their Jiu-Jitsu. While there are solo drills that help develop movement patterns, Jiu-Jitsu is primarily a partner-based activity. That said, optimizing your recovery is one of the best ways to enhance your Jiu-Jitsu outside of class.
Solo Drills for Jiu-Jitsu
Solo drills can be a useful tool for refining movements and warming up before training. Professor John Danaher has compiled a comprehensive video of solo drills that covers essential movement patterns. Practicing these consistently can help improve coordination and fluidity in your Jiu-Jitsu.
The Importance of Recovery
Jiu-Jitsu is both an aerobic and anaerobic workout, placing significant stress on the body. Recovery is crucial for maintaining long-term performance and avoiding injuries.
Shifting from "Fight or Flight" to "Rest and Digest"
After training, your body remains in a sympathetic state ("Fight or Flight"), where heart rate and stress hormones remain elevated. To recover efficiently, you must transition into a parasympathetic state ("Rest and Digest"). You can do this by:
Deep breathing exercises
Stretching
Hydration and post-training nutrition
Prioritizing quality sleep
Staying in a sympathetic state for too long can lead to prolonged soreness, fatigue, and increased injury risk. Actively shifting into recovery mode will enhance muscle repair and mental readiness for the next session.
Movement Therapy: Yoga and Primal Movements
Jiu-Jitsu’s repetitive movements can create muscular imbalances and tightness over time. Incorporating Yoga and Primal Movements can help counteract these issues.
Yoga for Recovery
Yoga aids recovery by:
Restoring mobility in tight areas (hips, shoulders, lower back, neck)
Increasing range of motion, improving transitions between techniques
Enhancing blood flow for muscle repair
Strengthening stabilizer muscles to prevent injuries
Activating the parasympathetic nervous system, reducing stress
My favorite yoga for Jiu-Jitsu recovery: Vinyasa Flow, a movement-based style that improves circulation and flexibility.
Primal Movements (Animal Flow)
Primal Movements help Jiu-Jitsu athletes recover by:
Restoring joint health and improving fluid movement
Strengthening stabilizers to reduce injury risk
Enhancing core control and body awareness
Mimicking Jiu-Jitsu transitions, improving flow state
Recommended Primal Movements:
Bear Crawl – Strengthens core and shoulders
Scorpion Reach – Loosens hips and spine
Beast to Crab Transitions – Improves coordination
Deep Ape & Frog Stretch – Enhances hip and ankle mobility
Underswitch & Side Kickthroughs – Boosts rotational mobility and control
Nutrition for Performance and Recovery
Proper nutrition fuels training and accelerates recovery. Focus on:
Protein (muscle repair) – Lean meats, eggs, fish, Greek yogurt
Carbohydrates (energy replenishment) – Rice, oats, fruits, whole grains
Healthy Fats (hormonal balance) – Avocados, nuts, olive oil, fatty fish
Hydration & Electrolytes – Water, coconut water, mineral-rich foods
Meal Timing
Pre-training (1-2 hours before): Balanced meal with carbs and protein
Post-training (30-60 min after): Fast-digesting carbs and protein
Throughout the day: Balanced meals every 3-4 hours
Avoid excessive processed foods and prioritize anti-inflammatory choices like turmeric, ginger, and omega-3s.
Sleep: The Ultimate Recovery Tool
Sleep is often overlooked but is one of the most critical aspects of recovery.
Sleep Needs
7-9 hours per night is ideal for athletes
8-9+ hours for intense training or injury recovery
Short naps (20-30 minutes) can help compensate for poor sleep
Improving Sleep Quality
Stick to a consistent sleep schedule
Avoid screens 1 hour before bed
Keep your room cool, dark, and quiet
Reduce caffeine intake in the evening
Try deep breathing or stretching before sleep
Quality sleep promotes:
Muscle repair and growth (growth hormone release)
Memory consolidation (learning Jiu-Jitsu techniques)
Hormonal balance (reducing stress, improving recovery)
Immune system support (reducing illness risk)
Improved mood and energy
Strength & Conditioning (S&C) for Recovery and Injury Prevention
A structured S&C program improves durability and speeds up recovery.
How S&C Helps
✅ Stronger Muscles & Joints = Fewer Injuries
✅ Better Posture & Structural Balance = Prevents overuse injuries
✅ Improved Blood Flow = Faster muscle recovery
✅ Stronger Grip & Core = Reduces strain on common injury areas
✅ Enhanced Nervous System Adaptation = Builds explosive strength while improving relaxation control
Key Components of S&C for Jiu-Jitsu
Strength Training (2-4x per week)
Lower Body: Deadlifts, Squats, Bulgarian Split Squats
Upper Body: Pull-ups, Rows, Dips, Overhead Press
Core: Hanging Leg Raises, Anti-Rotation Exercises
✅ Focus on controlled eccentric movements to strengthen tendons and ligaments
✅ Use resistance bands and tempo training for joint stability
Conditioning (2-3x per week)
Aerobic Training (30-45 min) – Builds endurance and aids recovery (cycling, swimming, rowing)
Anaerobic Training – Short bursts of effort (sprints, sled pushes, kettlebell swings)
Grip & Forearm Conditioning – Farmer’s Carries, Rope Climbs, Gi Pull-ups
Mobility & Prehab (Daily or Post-Training)
Dynamic Mobility Routines – Keeps joints functional
Soft Tissue Work – Foam rolling, massage therapy
Neck Strengthening – Bridges, isometric holds
Balancing S&C with Jiu-Jitsu Training
Heavy Rolling Days = Light S&C (mobility and recovery focus)
Light Rolling Days = Heavy Lifting
Prioritize Recovery (nutrition, hydration, sleep)
Avoid Overtraining – Strength work should support, not hinder Jiu-Jitsu
Conclusion
Jiu-Jitsu alone isn’t enough to keep your body resilient and injury-free. Proper recovery, movement therapy, nutrition, sleep, and strength training are essential to maintaining longevity on the mats. By taking a proactive approach to recovery, you’ll improve your performance, reduce injuries, and ensure long-term success in Jiu-Jitsu.
