The warm-up is often the most skipped, overlooked, or forgotten part of any training session. But even if the warm-up is your least favorite part of Jiu-Jitsu, it doesn’t mean it’s not a necessary or important part of your training.
Skipping the warm-up or going through the motions may not seem like a big deal. But warming-up before Jiu-Jitsu has a purpose in your training.
1. To prepare your body.
Every Jiu-Jitsu class begins with a warm-up to prepare your body for more intense training. Usually, this means completing a series of movements that gradually increase in intensity. The warm-up covers the major muscle groups, increases body temperature, and slowly raises your heart rate.
2. To avoid injury.
Taking the time to prepare your body for training will decrease your risk of injury. Usually, your warm-up will include movements that you’ll perform later on, so your body is ready to use techniques safely and will reduce your chances of getting injured.
3. To improve performance.
Without taking the time to warm-up, your body goes into training cold. Not only does this increase your chances of getting injured, but it also affects your performance. A warm-up will increase the quality of your practice, improving your performance and ability to learn.
Generally speaking, you’ll find the following progressions in a Jiu-Jitsu warm-up:
General to Specific
Warm-ups typically move from large, full-body movements to more specific exercises. Moving from general to more Jiu-Jitsu specific movements is a great way to prepare your body for movement patterns and techniques.
Low to High Intensity
As you move from general to specific, you’ll also gradually progress from low to higher intensity levels. Starting slowing gives your body a chance to get blood flow moving to your working muscles and connective tissue. As your heart rate gradually increases, you’ll be ready for more intense movements and quality training.
Solo then Partner
Training sessions usually move from warming-up to drilling to sparring. You’ll do most of your warm-up solo. And then, as the class moves on to drilling, you’ll start to work with a partner to practice techniques and applied training.
To learn more about the classes we’re currently offering at Team Rhino Gracie Jiu-Jitsu in Meridian, contact us today.