Issue 092

September 2012

Pin down your technique with these continuous move sequences inspired by Brazilian jiu-jitsu

Drilling techniques in sequence gives novice athletes a better sense of the links between techniques and positions. The key to good flow drills is maintaining an even tempo and executing the movements smoothly. These sequences are continuous: in the midst of the drill the partners end up exchanging starting positions and, by the end, the action returns the partners to their initial starting points ready to go again in a continuous flow. 

CONTINUOUS FLOW SEQUENCE ONE - CROSS BODY, MOUNT ATTEMPT, BRIDGE

1 Pete (top) is in side control. 2 

2 Pete slides his knee on to Ryan’s stomach. 3 

3 Ryan blocks Pete’s knee with his overhook hand. 

4 Ryan bridges on his shoulder, elevating Pete’s hips. 5 

5 Ryan bridges until he lands in side control. 6 

6 Ryan moves to a knee ride.

7 Pete blocks Ryan’s knee and throws up his underhook. 8 

8 Pete lands in side control, ready to repeat the drill.

CONTINUOUS FLOW SEQUENCE TWO - SIDE CONTROL, MOUNT, ARMBAR ATTEMPT, ROLL OUT DEFENSE

1 Pete is in side control. 2 

2 Pete underhooks and dominates Ryan’s nearside arm. 3 

3 Pete moves to mount. 4 

4 Pete isolates Ryan’s nearside arm. 5 

5 Pete executes the armbar. 6 

6 As Pete slides back, Ryan starts to roll to his shoulder. 7 

7 Ryan continues to turn until his head comes to the side of Pete’s leg.

8 Ryan moves to side control. 9 

9 Ryan moves to mount. 10 

10 Ryan isolates Pete’s arm. 11 

11 Ryan executes the armbar.

12 Pete rolls, turning to his knees. 13 

13 Pete moves to side control. 14 

14 Pete dominates the nearside arm ready to repeat the drill again.