Developing mobility for folks who dont move so good and stuff.

Every technique in BJJ has certain mobility prerequistes. Something as fundamental as a triangle choke can be troublesome to those lacking in hip external rotation. If you do not have the prerequistes you physically do not have access to that style of move. You can’t move where you can’t move.

We have worked hard to ensure that our fundamentals program is rather forgiving, in terms of the mobility required to perform each of the techniques we included. That way no body type or level of mobility is favoured.

That being said having more active control over your ranges of motion (mobility) makes life a lot easier and more fun in Jiujitsuland. You can do more techniques (the cooler ones) and avoid a lot of the more energy intensive positions that make a round exhausting. I mean who wants to wrestle up from underneath side control when a simple high leg action would have stopped the passer in their tracks?

Fortunately mobility can be developed, particularly if you approach it systematically and with consistency. With the program outlined below, you should see some rapid improvements in your game as you develop greater control over two important guard movements, hip flexion and hip external rotation.

Program Overview

Program Overview

We will be working on improving hip external rotation and hip flexion on one side of the body over a 3month period. Pick your less mobile side and see if you can bring it up to the level of your more supple side.

The program involves alternating which movement is challenged on each day and you will try to get the mini workout in every 6 hours to get 3 total workouts in. I will be doing around 9am, 3pm and 9pm. Day1 Hip External rotation, day 2 hip flexion etc.

There are 3 parts to each mini workout.

  1. Stretch: lasting 1-10mins with isometrics if you hate yourself
  2. Lift offs: 3 sets of 5-10second maximal reps each set lasting about 30 seconds (3 10second holds or 6 5second holds)
  3. Eccentrics: 1-3 sets of 5 slow reps.

Each workout can last between 3-15mins. Do what you can, longer duration is obviously better but consistency trumps everything. When I cant be arsed I just jump into the stretch for a minute and then do 5 eccentrics in order to keep the consistency streak alive.

The two mini workouts are outlined below.

Hip Flexion mini workout

Stealth stretching for work environments

So dropping onto the floor at 3pm in an office might get a few funny looks so here are a few ways to stealthily get the work in.

So hip external rotation isnt a problem. Doing hip flexion training and flying under the radar is more problematic. Maybe you work in a place where you can chat to your collegues with your foot mounted on their desk like a triumphant big game hunter, but if you dont maybe keep this to the toilets, most cisterns are about the right height.

Stealth hip flexion

So that the program. Even a few degrees of extra range of motion can completely change how you move and roll. Stay consistent and good things should happen.

For more details on the utilisation of PAILS and RAILS mentioned have a look here https://vimeo.com/399413181

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