Sprawl to Tuck Jump: From standing, drop your hips to the floor with your legs out wide behind you and your arms in the push up position.
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Explode up so you touch your toes with your hands. V-Up: While lying flat on your back, stretch your arms over your head and point your toes. (You can watch Braulio Estima do them in his training here.) Your right hand comes to the left side of your face, palm out. Your left leg should be perpendicular to the rest of your body and your left hip should be hovering over the floor. Slide your left leg sideways to your right so you are based on your right foot and left hand with your right shin keeping balance. Low Speed Skaters: Begin in plank (balance on toes and hands in the push up position with a strong core) and step one foot forward between your hands. I use a movement similar to this when I am passing the open guard. Hindu Push Up: Start in downward dog (arms straight in front, hips in the air, heels pressing into the floor) and move your hips down and your body forward through your arms until your arms are straight, your chest is up and you are facing directly in front of you. A great display of this movement is Hanette Staack’s instructional of the armbar. Post with one foot on the floor as though you are posting on your opponent’s hip, crunch your opposite elbow to the hip as though you are moving your body parallel to your opponent as you slide your calf up your opponent’s imaginary back. (I’m getting over a back issue so please excuse my stiffness!) Make sure you have the movements down before attempting speed.Īrmbar Situp: Keep both hands at your chest. Follow the directions carefully and watch the video below for a demonstration of each exercise. Quality of movement is more important than quantity in this circuit. Rest periods are for one minute and the circuit can be repeated as many times as desired. The purpose is to get students used to working for seven minutes straight for rolling. It is made up of seven exercises with repetitions done for one minute each.
![sprawl tuck jumps good sprawl tuck jumps good](https://www.jensinkler.com/wp-content/uploads/2014/04/Knee-to-elbow-Plank.png)
I have developed the following bodyweight circuit for use in class during a warm-up or for students to do at home. Teaching technique is my number one priority during class, but I also know that doing exercises at home to improve strength and conditioning can improve a student’s confidence and endurance during those first few months of rolling. They want to know what they can do outside of class to improve their fitness level. I teach a beginner women’s jiu jitsu class at Titans Fitness Academy in Halifax, Nova Scotia, and many women tell me they don’t feel as though they are in good enough shape for jiu jitsu.
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I’ve been training Brazilian jiu jitsu for almost five years now so I forget how intimidating it can be for someone just starting out.