The MMAU Blog

How to Avoid Injuries as a White Belt

It is hard when you first start Brazilian Jiu Jitsu to know how to protect your body from injury.  Everything is so new, and every movement feels awkward and counter intuitive.  However, it is important to develop body awareness not only for your own safety, but for your training partner as well.  One of the most common ways a beginner sustains an injury is simply because they don’t know what movements put their body in danger.

Another common cause is lack of conditioning.  Strength training along with Jiu Jitsu is extremely important for injury prevention.  If a beginner is not conditioned, and they get arm bared or something gets tweaked the muscles may not be developed enough yet to protect it.  As you practice BJJ more and begin supplementing your training with strength training your body adapts, and is better able to handle these sticky situations.  It is important to give your body time to adapt, and not let your ego get in the way.  If you get caught in an arm bar in training don’t be a hero, and see how long your arm can last before it pops.  Tap and live to train another day, instead of being forced to sit on the side lines for weeks due to a hyper extended elbow.  You’re a beginner, you have so much to learn, so take the opportunity to ask questions after the roll about how to escape the arm bar correctly, or how to not get caught in it in the first place.  Enjoy your Jiu Jitsu journey, and soak up all the knowledge you can, by learning techniques rather than just hulking out of a bad situation risking injury to yourself, or your training partner.

We have a plethora of knowledgeable, and successful Brazilian Jiu Jitsu athletes.  The instructors are here ready to teach you valuable techniques and answer any questions you have, so take advantage of the opportunity to learn under them

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How to Get the Most Out of Your Training

Many of us are not able to train as much as we may like because of other responsibilities, so it’s important to make the most of every session.  Even if its just an extra 30 minutes of drilling before or after class it adds up and makes a huge difference.  It’s helpful to pay attention during your rolls, so you know where your weak points are, and where you need to plug holes in your game.  A lot of people find that drilling is also extremely helpful to make techniques more automatic, and to improve new techniques you want to add into your arsenal. Here are a few ways you can optimize every training session.

Train Gi and No Gi:

Many BJJ athletes favor either gi or no gi but it is important to train both if you want to be well rounded.  Each will help to improve the other in ways you may not even realize until you start training both styles.  Many times the style or technique we avoid is the one we’re not as good at, which means it’s the one we need to work on the most.

Train both sides:

There is a typical side everyone passes and plays guard towards which makes things more predictable.  Throw off your training partners by practicing passing to the other side and playing guard to the less popular side.  It will help you not be so lopsided and make you less predictable.  If you don’t want to do the same sweeps to both sides at least have something you like to do on the non dominant side, and the same applies to passing.

Don’t waste a single minute:

Jiu Jitsu is such a complicated sport with an overwhelming amount of techniques.  Make it easier on yourself and keep a journal of what you do every single day.  Write down the technique you covered in class, things you drilled or want to drill, and the problems you run into while sparing.  Don’t waste a single minute of mat time by lackadaisically going through class.  The faster you address the problems in your game the faster you can fix them and improve your Jiu Jitsu.











Start a spare with your weakest position:

If you are terrible at back control, drill back retention techniques and do specific sparing from the back.  Do not avoid a position when you don’t know what to do or you’re not good at it because one day you may be put there, and you need to have an answer for it.  You will never improve a weak position if you don’t practice it and address the problem.


When you come into class be ready to engage your mind, and push out any other distractions.  Jiu Jitsu is definitely a physical sport, but its very much a mental sport as well.  If you are not focused the class will pass you by before you know it, and you won’t retain the things you’ve learn.  This is where the notebook can come in handy if you have trouble remembering techniques, or if you are a kinesthetic learner grab a partner and drill the technique after class.

Make your spars count:

Make a conscious effort to remember what happens in your spars, positive or negative.  The people you spar with can also have a huge effect on the rate you improve.  Don’t always pick the easy rolls that don’t push you to that next level.  Pick someone who is at the same level as you to test your threshold and make it a tough back and forth fight, then pick someone who is better then you who will challenge you and find the holes in your game.  Use the easy rolls as a chance to work on your offense, sharpen timing, and drill new techniques.  Don’t let yourself be lazy when you’re rolling with a lower belt or you’re wasting time.


Enjoy your Jiu Jitsu journey!  Every loss and every win will teach you something, and every class is a chance to bring your game to the next level.

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BJJ 101 Workshop

New to Brazilian Jiu Jitsu and don’t know the difference between an armbar and a apple ? We have you covered. In a group setting we’ll cover basic BJJ drills, techniques, and defences, plus a handful of other tips that will make your first BJJ class a success.

BJJ 101 is designed for someone who always wanted to try Brazilian Jiu Jitsu but never knew where to start. We encourage all levels and ages and their is no pre-requisite to sign up.

The BJJ 101 workshop will have a 50 person limit so reserve your spot today!


Click here to sign up!!

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