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You Academies Warm Ups
4 year(s) ago • 3752 views • 33 replies
JBBlack belt 1st degreeVerified
4 year(s) ago
Hey all,
My name is John and about 8 months ago I opened my own studio. I am always trying to learn more and take inspiration from everywhere to empower my students.
If you care to, I would love to hear how your academy or club runs warm up! Are they super traditional? Super out there and crazy? Either way I would love to hear about it. As an example my studio does,
Two laps of:
Forward Rolls
Back Rolls
Shrimps (elbow escapes)
Granbys
Combat Get-Ups
S-walks
Wrestling shots or Tsugi Ashi (judo footwork)
Rousey's (side shrimps)
I also allow people to skip a warm up and supplement their own lap to their own needs.
Either way, let me know how your gym does it!
My name is John and about 8 months ago I opened my own studio. I am always trying to learn more and take inspiration from everywhere to empower my students.
If you care to, I would love to hear how your academy or club runs warm up! Are they super traditional? Super out there and crazy? Either way I would love to hear about it. As an example my studio does,
Two laps of:
Forward Rolls
Back Rolls
Shrimps (elbow escapes)
Granbys
Combat Get-Ups
S-walks
Wrestling shots or Tsugi Ashi (judo footwork)
Rousey's (side shrimps)
I also allow people to skip a warm up and supplement their own lap to their own needs.
Either way, let me know how your gym does it!
JABlack beltVerified
4 year(s) ago
Hey all, My name is John and about 8 months ago I opened my own studio. I am always trying to learn more and take inspiration from everywhere to empower my students. If you care to, I would love to hear how your academy or club runs warm up! Are they super traditional? Super out there and crazy? Either way I would love to hear about it. As an example my studio does, Two laps of: Forward Rolls Back Rolls Shrimps (elbow escapes) Granbys Combat Get-Ups S-walks Wrestling shots or Tsugi Ashi (judo footwork) Rousey's (side shrimps) I also allow people to skip a warm up and supplement their own lap to their own needs. Either way, let me know how your gym does it!
We will do some grappling drills/movements and then probably 10 minutes of Yoga for BJJ etc.
BSBlack belt 4th degreeVerified
4 year(s) ago
Came up in academies doing traditional warm ups, but I’ve become disillusioned with them. In the classes I teach I have everyone stretch before class, then we warm up slowly practicing the movements for the day, followed by drilling and rolling. Same effectiveness for staving off injury, as far as I can tell, and we get to maximize Jiu Jitsu time. Students seem to appreciate this.
RDBlack belt 4th degreeVerified
4 year(s) ago
We do warmups.. mostly line drills like hip escaping, breakfalls, spiderman, rocking chair and stretches etc.
Used to do real hard warmups but find them a waste of valuable class time.
People can go workout on their own if they need to.
Used to do real hard warmups but find them a waste of valuable class time.
People can go workout on their own if they need to.
JFBlack beltVerified
4 year(s) ago
We do warmups.. mostly line drills like hip escaping, breakfalls, spiderman, rocking chair and stretches etc. Used to do real hard warmups but find them a waste of valuable class time. People can go workout on their own if they need to.
Completely agree! I go for instruction not conditioning I can do on my own!!
FFBlack belt 2nd degreeVerified
4 year(s) ago
Warm ups?
CBBrown beltVerified
4 year(s) ago
I always use the fundamental movements of what I'm going to teach as our warm up, so it changes from day to day. I hate, HATE it when coaches think they have to make us do push ups and crap like that. Anything that's not applicable to what we're learning is kind of a waste of time.
MBrown beltVerified
4 year(s) ago
I always use the fundamental movements of what I'm going to teach as our warm up, so it changes from day to day. I hate, HATE it when coaches think they have to make us do push ups and crap like that. Anything that's not applicable to what we're learning is kind of a waste of time.
Yeah, same here. We don’t do strength and conditioning as part of a warm up….
After some joint mobility we warm up with grappling specific moves and partner drills.
After some joint mobility we warm up with grappling specific moves and partner drills.
CBlack belt 1st degreeVerified
4 year(s) ago
General warm up (some jogging and running, changes in direction, sideways movement, carioca).
More sport specific stuff related to the upcoming class (breakfalls & stand ups for takedown class for example).
Sometimes we do some movements that require strength and coordination, like lifting and carrying your partner in various ways (think greco/freestyle wrestling).
Some basic movement drills with a partner (half 10th planet, half potato style).
It all usually takes around 15-20 minutes.
For kids classes I always do kids games and grappling related games.
More sport specific stuff related to the upcoming class (breakfalls & stand ups for takedown class for example).
Sometimes we do some movements that require strength and coordination, like lifting and carrying your partner in various ways (think greco/freestyle wrestling).
Some basic movement drills with a partner (half 10th planet, half potato style).
It all usually takes around 15-20 minutes.
For kids classes I always do kids games and grappling related games.
Edited 4 year(s) ago
JBBlack belt 1st degreeVerified
4 year(s) ago
Thanks for all of the reply’s so far y’all! This is good encouragement to stay the course and change things up as well.
JWBlack belt 1st degreeVerified
4 year(s) ago
We do the following: Grip fighting, push/pull, then throws. That is our warmup. I stopped doing the "traditional" warmups a long time ago, since they were boring and didn't add value to our training, Sometimes we will do flow rolling or a technique for warming the bodies. I drop in at academies in my area and they are still clinging to the old school warmups and it shows with the caliber of student they are turning out.
JJBlack beltVerified
4 year(s) ago
Forced warmups are the only time I ever get injured anymore.
I can walk in off the street and go straight into full on sparring at my own pace as I know how my body will respond to certain movements.
It may seem like a good idea to make people do warmups but as people get older their bodies don't react very well to certain sharp or explosive movements unless they are actually warmed up from I don't know actually doing jiu-jitsu or the heat.
If your class is nothing but people under 25 then sure let them wear themselves out. If not then don't force the warmups. The best way to do it is just let people come in 10 to 15 minutes before class and do their own warmups. Be it stretching, jogging, working out or just light rolling or napping on the mat looking cool.
Most importantly. Anyone who has done jiu jitsu for more than a year doesn't want to waste there freaking time on warmups.
The point of jiu-jitsu is to do jiu-jitsu.
If people want to exercise more in some way create a fitness class before or after a normal class. If someone is new then take them to the side (or have a higher belt do it) and show them shrimps and break falls if you don't have a fundamentals class. Deal with it. Don't punish everyone else with forced warmups.
Not everyone does jiu-jitsu for fitness either. The better you get the more lazy you can be and the less of a workout you can get and I find it highly motivating to get better so I am getting less and less of a workout each day. I'll lift weights when I want a workout. I'll choke people when I want to relax. Thank you.
I can walk in off the street and go straight into full on sparring at my own pace as I know how my body will respond to certain movements.
It may seem like a good idea to make people do warmups but as people get older their bodies don't react very well to certain sharp or explosive movements unless they are actually warmed up from I don't know actually doing jiu-jitsu or the heat.
If your class is nothing but people under 25 then sure let them wear themselves out. If not then don't force the warmups. The best way to do it is just let people come in 10 to 15 minutes before class and do their own warmups. Be it stretching, jogging, working out or just light rolling or napping on the mat looking cool.
Most importantly. Anyone who has done jiu jitsu for more than a year doesn't want to waste there freaking time on warmups.
The point of jiu-jitsu is to do jiu-jitsu.
If people want to exercise more in some way create a fitness class before or after a normal class. If someone is new then take them to the side (or have a higher belt do it) and show them shrimps and break falls if you don't have a fundamentals class. Deal with it. Don't punish everyone else with forced warmups.
Not everyone does jiu-jitsu for fitness either. The better you get the more lazy you can be and the less of a workout you can get and I find it highly motivating to get better so I am getting less and less of a workout each day. I'll lift weights when I want a workout. I'll choke people when I want to relax. Thank you.
JFBlack beltVerified
CHBlack belt 2nd degreeVerified
4 year(s) ago
I keep it simple…20 jumping jacks, 20 body weight squats, 20 pushups, 20 shrimps, 20 bridges, 2mins stretching on your own…then straight into drilling
MMBlue beltVerified
4 year(s) ago
I think if heading in to a session thats mainly fast paced from the outset then yes a warm up to get the blood flow, heart elevated and increase body temp is fine. Pointless doing a warm up that then leads in to sat watching a technique for 10 minutes.....
I find BJJ a lot less of a requirement for warm up's as you gradually get warm when practicing, doing specifics and then rolling. Judo I think doing warm ups and conditioning your body for what is about to happen (break falling, big throws, big lifts, twists, pulls, pushes etc) an absolute must.
I find BJJ a lot less of a requirement for warm up's as you gradually get warm when practicing, doing specifics and then rolling. Judo I think doing warm ups and conditioning your body for what is about to happen (break falling, big throws, big lifts, twists, pulls, pushes etc) an absolute must.
CBBrown beltVerified
4 year(s) ago
Judo I think doing warm ups and conditioning your body for what is about to happen (break falling, big throws, big lifts, twists, pulls, pushes etc) an absolute must.
Personally, all the judo classes they have made us play soccer as a warm up. Always drives me crazy.
Edited 4 year(s) ago
SMPurple beltVerified
4 year(s) ago
My favourite warm up is slow rolling without submissions at about 25% intensity, and allowing partner to try things as well (i.e. taking turns as offense and defense). Switching partners every 3 minutes.
Edited 4 year(s) ago
JBBlack belt 1st degreeVerified
4 year(s) ago
Personally, all the judo classes they have made us play soccer as a warm up. Always drives me crazy.
I definitely understand the frustration. Although the coach side of me sees the benefit, soccer players have awesome footwork and judo is a footwork driven system! However, maybe something more direct would be better.
JBBlack belt 1st degreeVerified
4 year(s) ago
Seems like a a lot of varying responses! Thanks for the input everyone.
CBBrown beltVerified
4 year(s) ago
I definitely understand the frustration. Although the coach side of me sees the benefit, soccer players have awesome footwork and judo is a footwork driven system! However, maybe something more direct would be better.
I'm pretty sure my judo would improve more quickly by doing judo than it would playing soccer. Especially when we hardly actually get taught technique as a result. I signed up for a judo class. I shouldn't have to ask if I can be taught judo.
CBBrown beltVerified
4 year(s) ago
Yeah, same here. We don’t do strength and conditioning as part of a warm up…. After some joint mobility we warm up with grappling specific moves and partner drills.
I have honestly never understood why people did strength training of all things as a warm up. If it's intensive enough to build strength, then it's not a warm up. If it's ganged down to function as a warm up, then you're not building strength.
RLBlue beltVerified
4 year(s) ago
Just my two cents. As an older (by age, not experience) whitebelt I do appreciate the opportunity for proper warmup. The same with the opportunity to stretch after the class (independently, may easily take 20 min-30 min). Not to mention recovery (proper eating, sleeping etc) between classes. I expect them all to be part of longevity.
The warmup routine should have a rationale behind it (why we do it → how we do it → what we do). It is difficult to do something that can not be rationalized. I don't want throws as a warmup, I don't want soccer as a BJJ warmup :D
The warmup routine should have a rationale behind it (why we do it → how we do it → what we do). It is difficult to do something that can not be rationalized. I don't want throws as a warmup, I don't want soccer as a BJJ warmup :D
Edited 4 year(s) ago
TPBlack beltVerified
4 year(s) ago
It's mostly still the 90s Brazil originated conditioning warm-up for us... different line drills that make people panting & sweaty, or in case of a comp class a body-weight (sometimes adding the weight of a partner) S&C circuit of sorts. Dislike. I understand the point of having physical competitors, but I do my own strength training anyway and this stuff mostly just messes up with my programming and recovery.
This depends on the class coach though, some like more BJJ drills type of a warm-up, one is a Yoga for BJJ devotee. Also this time in Finland you will actually need a literal warm-up, as it is fucking cold also indoors... so running, or some kind of movement, getting the joints greased a little is a must.
If I lead a smaller class, typically it's a mobility routine done on the spot, like different moves to open up the back, hips, shoulders etc. and some dynamic stretching. Personally I always need this kind of a primer before being able to perform even drilling properly (am 40). Coming early to do your own warmup doesn't really work because the gym is full on most evenings and the classes are back-to-back.
This depends on the class coach though, some like more BJJ drills type of a warm-up, one is a Yoga for BJJ devotee. Also this time in Finland you will actually need a literal warm-up, as it is fucking cold also indoors... so running, or some kind of movement, getting the joints greased a little is a must.
If I lead a smaller class, typically it's a mobility routine done on the spot, like different moves to open up the back, hips, shoulders etc. and some dynamic stretching. Personally I always need this kind of a primer before being able to perform even drilling properly (am 40). Coming early to do your own warmup doesn't really work because the gym is full on most evenings and the classes are back-to-back.
Edited 4 year(s) ago
CBBrown beltVerified
4 year(s) ago
The warmup routine should have a rationale behind it (why we do it → how we do it → what we do). It is difficult to do something that can not be rationalized.
I think this is actually pretty easy, personally. If I'm going to lead a class on using the Double Leg, then I'd use the basic movements or related movements as the warm up (Backwards breakfall since that's how the recipient would land, shooting, etc.).
I also think this is why a lot of people do callisthenics as a warm up. I know a lot of people who kind of lead class on the fly and don't think about what they want to teach until they walk on the mat. It's an easy way to buy time and figure out what to teach.
As for the soccer in Judo. I think it's just because people started Judo in Germany mostly when they were kids (which in fairness does make sense with kids due, because a kid is NOT going to have the attention span for 45-60 minutes of technical instruction) and just don't know anything else. I remember when one of my friends from judo dropped in on my BJJ class and just stared wide eyed when I started with light drilling with this sort of "you don't have to play soccer" look on his face.
I also think this is why a lot of people do callisthenics as a warm up. I know a lot of people who kind of lead class on the fly and don't think about what they want to teach until they walk on the mat. It's an easy way to buy time and figure out what to teach.
As for the soccer in Judo. I think it's just because people started Judo in Germany mostly when they were kids (which in fairness does make sense with kids due, because a kid is NOT going to have the attention span for 45-60 minutes of technical instruction) and just don't know anything else. I remember when one of my friends from judo dropped in on my BJJ class and just stared wide eyed when I started with light drilling with this sort of "you don't have to play soccer" look on his face.
MBlack beltVerified
4 year(s) ago
I am going to geek out here with my response. Let me first state that my answer is not my opinion or something I came up with sleeping at a holiday inn last night. I have studied exercise science and have my undergrad and a graduate degree in performance enhancement and injury prevention. I am also a certified NASM Performance enhancement specialist trainer. Yes, SHAMELESS PLUG...
Static stretching is used by many in the warm-up when in actuality it is better off using something like a dynamic stretch to get the fibers warm. Think of the butt kicks and high knees (dynamic) instead of touching your toes or hurdler stretch. A warm-up is not the appropriate time to increase the range of motion of your joints. By doing the dynamic stretch you are getting ready for that workout or rolling session. There are a ton of recent journal studies that show the effect of static stretching reducing performance (pre-workout or competition). What I recommend is doing light or sub max aerobic exercise and then the dynamic stretching and dynamic movements that are related to BJJ.
Static stretching is used by many in the warm-up when in actuality it is better off using something like a dynamic stretch to get the fibers warm. Think of the butt kicks and high knees (dynamic) instead of touching your toes or hurdler stretch. A warm-up is not the appropriate time to increase the range of motion of your joints. By doing the dynamic stretch you are getting ready for that workout or rolling session. There are a ton of recent journal studies that show the effect of static stretching reducing performance (pre-workout or competition). What I recommend is doing light or sub max aerobic exercise and then the dynamic stretching and dynamic movements that are related to BJJ.
BSBlack belt 4th degreeVerified
4 year(s) ago
Static stretching is used by many in the warm-up when in actuality it is better off using something like a dynamic stretch to get the fibers warm.
Interesting. Can you give some dynamic stretching examples that would be most beneficial for Bjj?
JJBlack beltVerified
4 year(s) ago
I think the thing some people are missing is that when your older you don't want to jump right into some fast pace quick movement rushed warm ups. You want to be able to slowly warm your body up. It's why some people prefer to start with flow rolling as a warm up as they can slowly warm up and then slowly pick up the pace after a few minutes.
Most warmups are rushed as no one wants to do them and that is a bad recipe.
Most warmups are rushed as no one wants to do them and that is a bad recipe.
BWBlack belt 1st degreeVerified
4 year(s) ago
I like doing low intensity jiujitsu as a warmup
i.e. pass guard (any pass you like) and partner reclaims then sweeps (any sweep you like)
or specific low intesity free drilling, like retain guard flow
This way students get to recap and practise as part of the warmup
i.e. pass guard (any pass you like) and partner reclaims then sweeps (any sweep you like)
or specific low intesity free drilling, like retain guard flow
This way students get to recap and practise as part of the warmup
JMBlack belt 2nd degreeVerified
4 year(s) ago
I like doing low intensity jiujitsu as a warmup i.e. pass guard (any pass you like) and partner reclaims then sweeps (any sweep you like) or specific low intesity free drilling, like retain guard flow This way students get to recap and practise as part of the warmup
I can not emphasize enough how THIS is the best approach (if the goal is to actually make ppl better at jiu jitsu).
MBrown beltVerified
4 year(s) ago
I like doing low intensity jiujitsu as a warmup i.e. pass guard (any pass you like) and partner reclaims then sweeps (any sweep you like) or specific low intesity free drilling, like retain guard flow This way students get to recap and practise as part of the warmup
Yep, i like that very much and in my opinion a good approach to warm up!
