12 bjj drills every White Belt should do

Key points

• Tilt your head off the centerline to protect the cervical spine
• Tuck the lead shoulder toward the mat and roll diagonally from shoulder to opposite hip
• Flow smoothly across the floor without slapping or landing flat on the spine

Common mistakes

Rolling straight over the crown of the head or neck instead of rolling diagonally across the shoulder.

Key points

• Turn your head to the opposite side to open clear passage over the rolling shoulder
• Bring your knees and hips up and over the shoulder shelf
• Land balanced on your toes and knees ready to establish base

Common mistakes

Attempting to roll directly backward over the neck without tilting the head to the side.

Key points

• Curl into a tight ball and tuck your chin to your chest
• Roll smoothly across the upper shoulders from side to side without touching your head to the mat
• Keep knees pulled close to the chest throughout the lateral rotation

Common mistakes

Flattening out the spine or allowing the head to bear weight during the roll.

Key points

• Initiate the movement from a kneeling base by dipping one shoulder to the mat
• Tuck your chin tightly and roll across the upper back in an arc
• Complete the circular rotation and recover immediately back onto both knees

Common mistakes

Failing to tuck the chin, risking neck compression against the mat.

Key points

• Turn onto your side rather than staying flat on your back
• Post the top foot near your glutes and push through the heel/ball of the foot
• Drive the hips backward toward your head while extending your imaginary defensive frames

Common mistakes

Attempting to shrimp while lying flat on your back with both shoulders touching the mat.

Key points

• Turn onto your side and extend the top leg forward to hook the mat
• Pull your hips and shoulders forward toward your planted foot
• Alternate sides smoothly to traverse the mat

Common mistakes

Pushing backward instead of pulling the hips and torso forward.

Key points

• Shrimp out deeply until your body is perpendicular (90 degrees) to the starting line
• Turn your hips all the way over onto your stomach against the mat
• Push up explosively off both hands and pop directly to your feet

Common mistakes

Turning to the belly before shrimping far enough out, leaving your hips trapped underneath imaginary pressure.

Key points

• Pull heels in tight to your glutes to maximize vertical drive leverage
• Drive hips high off the floor into full extension
• Roll onto one shoulder to direct the bridge angle and look over that shoulder

Common mistakes

Placing feet too far from the hips, severely reducing hip elevation and power.

Key points

• Shift your hips to a slight angle before initiating the bridge
• Bridge hard onto your shoulder to displace imaginary top weight
• Turn down immediately to your belly, push up, and stand up cleanly

Common mistakes

Bridging flat without angling the hips, making it difficult to turn over onto the stomach.

Key points

• Bridge high onto your shoulder to generate vertical separation
• Slide the bottom knee/shin underneath through the pocket of space
• Hook with the top leg and pull yourself forward to square back into guard

Common mistakes

Failing to bridge high enough to create clearance for the bottom leg to slide through.

Key points

• Post the rear palm and opposite foot firmly on the mat
• Extend the lead arm outward with an active protective frame
• Elevate hips and sweep the bottom leg backward behind the post hand to stand in base

Common mistakes

Standing up by leaning forward over your crossed legs without elevating hips or framing against oncoming opponents.

Key points

• Use forward momentum from a rocking motion to come up onto one knee and the opposite foot
• Thrust hips aggressively forward to lock out top position
• Establish an upright, heavy posture to solidify top control

Common mistakes

Staying folded forward at the waist rather than extending the hips forward to secure top position.