To a certain extent, what happens in a Brazilian Jiu Jitsu class will vary depending on skill level, the instructor, and length of the class. Having said that, most BJJ classes follow a similar 5-part structure. Here’s the basic structure:
Part #1: The Warm Up
The goal of a warm-up is to prepare your body for the demands of the class ahead. The warm-up can include mobilisation, exercises, and specific movements and drills.
An effective warm-up only needs to last 10-15 mins and should leave your body warm but not exhausted.
Note: Hour-long warm ups were common in the early days of martial arts training however they serve little purpose and are now considered unnecessary by modern standards.
You will develop your fitness and flexibility thought the rest of the training, there is no point being exhausted from the warm up.
Duration: 10 – 15 minutes
Part #2: Technique
The second part of the class will usually focus on developing your technique or improve your understanding of a concept
The instructor will demonstrate the technique and highlights the main teaching points. A great instructor will also share the common mistakes so you can avoid them.
You’ll then have some time to practice the technique while the instructor moves around answering questions and correcting mistakes.
At most, you should be practicing three new techniques per class. Any more and you simply won’t retain the information or have the time to practice the techniques.
Duration: 30 – 40 minutes
Part #3: Specific Training
During this section of the class, you’ll practice the techniques you just learned against a resisting opponent.
For example, if you were drilling a technique from guard, you will start in guard then try to execute the same technique as your partner resists.
Specific training is the best way to find out how well you know a technique and refine how to execute it.
To make the most out of this style of training, you should incrementally increase the amount of resistance you give your training partner. So, the better they get, the more you can resist.
Also, if you end up in a different position, reset back to the area you’re working.
Duration: 15 – 20 minutes
Part #4: Sparring
Sparring is one of the most enjoyable and rewarding areas of Jiu Jitsu.
One of the best things about training BJJ is the speed at which you can get into full sparring.
Because you can tap at any point during sparring and Jiu Jitsu is low impact sport (you don’t actively try to kick or punch your partner) beginner students can begin sparring after only a few sessions.
Sparring is where you really test your knowledge and how well you’ve learned your techniques. It’s also great for your fitness.
Note: Learning to TAP is essential. The moment you feel you’re at risk of injury you should submit by tapping your partner AND saying “Tap”.
Don’t think of tapping as losing, think of it as giving your training partner recognition for their skill.
In general, the more you tap, the more you learn, as you are continually putting yourself in different situations.
So Tap quickly, Tap often, and enjoy the journey.
Duration: 15 – 30 minutes
Part #5: Cool Down
The cool down is similar to the warm-up at the beginning of class and can involve stretching, mobilisation drills, or a review of the techniques taught in the class earlier.
The cool down will help reduce any stiffness and soreness you may experience from the training session, and it will help prevent injury.
That completes the basic structure of a Brazilian Jiu Jitsu class.
Duration: 5 – 10 minutes
Typically, a BJJ lesson will last between 60 – 90 minutes. Beginners classes being shorter to allow them to adapt to the demands of training, while more advanced classes will be longer and contain more specific training and sparring.
To learn more about our Jiu Jitsu classes and get you trial visit https://bjjplymouth.co.uk/get-started/ or call 01752 262233.