4 Of The Best Partner Drills To Improve Your BJJ

Brazilian Jiu-Jitsu is a martial art that emphasizes the importance of ground fighting and submissions. Practicing with a partner is crucial in BJJ, as it provides a dynamic environment to refine techniques and improve overall fighting abilities. In today’s article, we will explore the value of partner drills and sample exercises essential for developing key aspects of BJJ.

Importance Of Partner Drills

Partner drills are a cornerstone of practical BJJ training because they allow practitioners to apply techniques in a realistic setting that mimics actual combat. These drills facilitate active learning, adaptation, and the ability to react under pressure, all of which are essential skills in any martial art, especially in grappling. The interactive nature of partner drills provides immediate feedback, enhancing the learning process and helping both participants refine their skills simultaneously.

A major advantage of partner drills is the direct feedback provided by your training partner. This interaction is critical for immediate adjustments, enabling practitioners to experiment with techniques and understand how they work against different opponents. Partner drills thus serve not just for skill enhancement but also for building communication and trust within a training environment, promoting a collaborative approach to learning and improvement.

1) Partner Drills To Improve Technique

The primary purpose of technique-focused partner drills is to refine and perfect specific BJJ movements and positions. These drills are designed to help practitioners develop a deeper understanding of various techniques through repetitive practice. The goal is to ensure that each movement becomes second nature, allowing for fluid execution during sparring or competition. Technique drills help in identifying and correcting mistakes, optimizing body mechanics, and improving precision and efficiency.

The above video shows a great list of partner drills to improve technique. Notice that these drills focus on developing a solid understanding of the moves.

2) Partner Drills For Conditioning And Mobility

Executing conditioning and mobility drills with a partner helps enhance physical fitness and flexibility, both of which are vital for effective grappling. These drills aim to improve cardiovascular endurance, muscular strength, and joint mobility, enabling practitioners to execute techniques with ease. Such drills often mimic fighting scenarios to ensure the conditioning is practical and directly applicable to BJJ. They also help in building stamina and resilience, which are crucial for enduring long and challenging bouts.

The drills in the video above develop good movement patterns, using some of the most common positions in BJJ, such as passing the guard, turtle, and back takes. Doing these drills will make you technically proficient and physically conditioned for grappling!

3) Partner Drills For Strength

Strength is a critical component in BJJ, enhancing the ability to control opponents and execute techniques effectively. Partner drills for strength involve exercises that build functional muscle power that is applicable in grappling situations.

An example of an effective strength-building partner drill is the reverse body lift, popularized by legendary wrestling coach Cary Kolat. This drill involves one partner lying flat on their stomach while the other stands at their feet. The standing partner bends down, securely grips the prone partner around their waist, and carefully lifts them off the ground, using their legs and core to power the lift. This drill not only strengthens the lifter’s back, legs, and core but also helps the lifted partner improve their core stability and body control. The reverse body lift is a practical exercise that directly translates to better mat performance, where lifting and controlling an opponent’s weight are frequent actions.

While BJJ is often referred to as the “gentle art”, including wrestling-style drills will only make you a better grappler overall. This is especially true for those who wish to compete in tournaments or transition to mixed martial arts.

4) Using Partner Drills As Part Of The Warm-Up

Incorporating partner drills into warm-up routines is highly beneficial as it prepares the body and mind for intensive training sessions. These drills engage both partners from the outset, increasing heart rate, loosening muscles, and sharpening mental focus. By starting with less intensive drills and gradually increasing intensity, practitioners can effectively bridge the gap between general physical preparation and the technical demands of BJJ training.

Watch the above video by 10th Planet Jiu-Jitsu on some partner warm-up drills. This video shows one of their partner drills focusing on pressure passing. Incorporating these types of partner drills will surely help develop one’s sensitivity and overall coordination.

Building A System

These drills serve as a strong foundation for creating a complete and comprehensive game. In order to maximize the value of these drills, it is important to include them in your BJJ training. Think of them as not just repetitive drills but tools to improve your technique retention, reaction time, and movement efficiency.

Unfortunately, many think that drills are a waste of time, but that is simply not true. Using drills as a way to develop your Jiu-Jitsu is a proven approach that has been used for many decades. Of course, this does not mean you do the simplest drills, even if you have mastered them. The point here is to be open to the idea of using movement to develop technique. It is best to have a rotation of these drills, along with individual drills, and include them in your weekly schedule. If you stay consistent with these, we are confident that your game will skyrocket faster than you expect!

Conclusion

Partner drills are essential in BJJ training. They enhance the learning experience, promote a cooperative training atmosphere, and greatly contribute to the overall development of a practitioner’s skills in both technique and physical conditioning.

By regularly incorporating these drills, you can expect consistent improvements in abilities, making you more effective and adaptable on the mats. It is necessary to engage fully in these drills. Be an open book, accept constructive feedback, and continuously seek new challenges to push each other towards greater achievements.

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