drills to increase hip-control/flexibility?

Discussion in 'Grappling Technique' started by WAR MMA, Jul 30, 2010.

  1. WAR MMA

    WAR MMA White Belt

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    What are some good drills I can run through to help increase control over my hips? I have found that I can't pop onto my side with my hips alone, I have to use a foot on my opponent to work into this position.
     
  2. Respeezy

    Respeezy Purple Belt

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  3. zombiejitsu***

    zombiejitsu*** Purple Belt

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  4. bnosam

    bnosam Green Belt

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    Google some yoga positions, or just buy a yoga dvd. I recommend Stephan Kesting's yoga for martial arts.
     
  5. silvasurfer5253

    silvasurfer5253 Purple Belt

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    youtube

    All the shit you need is there
    Ryan hall has a great series of videos for this stuff.
     
  6. sfgrappler

    sfgrappler White Belt

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    Butterfly stretch and splits.
     
  7. roqriro

    roqriro White Belt

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    main bjj population uses ginastica natural as flexibility workout...
    type "ginastica natural" in youtube and have fun, it's not easy as it looks like
     
  8. Rod1

    Rod1 Titanium Belt

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    Doing bridge rolls, shrimping and developing a strong hip by deadlifting or squatting freeweights.

    Also crabwalks
     
  9. dza76wutang

    dza76wutang Black Belt

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    Honestly, just roll a lot. Your body will learn to move in a BJJ way over time because it needs to. I was as agile as frozen molasses when I started and now I have much improved hip mobility, hip control and leg dexterity. It's still not as good as others, but it continues to ramp up. You don't need to be Gumby-esque to do BJJ, just keep doing it and your body will find the grooves and arcs that work.
     
  10. Puzo

    Puzo White Belt

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  11. sanchezero

    sanchezero Green Belt

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    ^

    [​IMG]

    yoga provides a lot of bang for the buck as far as 'crosstraining' goes. ginastica stuff is pretty awesome, too.
     
  12. Taptap

    Taptap Blue Belt

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    I've been lurking for a long long time, but this is a thing I've been troubled with recently, so...

    I assume when asking about drills you're looking for some solo exercises, but tbh the best ones require a partner to help you out. I'm not an authority in terms of conditioning but I don't really like the approach of putting static stretching over complex fluid movements when talking about improving your flexibility in jujitsu. As I said I've been thinking about it lately and so I've came out with few drills:


    • 1 - Regaining guard drill
      Get your partner to pass your guard, then push his head/shoulders down to the opposite direction and shrimp out so you put yourself perpendicular to his body regaining the guard. Yeah I know it's basically just shrimping, but let me tell you imo it's probably the best drill for the hip flexibility/movement your looking for, plus it teaches you a good habit.

    • 2 - Armless submissions
      As it states, try to apply any known submission involving hip/leg movement for both sides - left -> right -> left -> right getting the good flow and focusing on proper (or even extended to some point) hip/leg/core movement. I find the triangle and especially the omoplata from open guard to be the best ones for this drill, but armbar form guard is fine too. Next step is to try to get them (also get from one side to another) without or with minimal use of arms/upper body in general. Of course your partner needs to help you with positioning himself - giving you the arm for the triangle or extending the arms for the omoplata and etc.

    • 3 - Guard flow drill
      Very similar to the drill above you're going to chain some guard movements, for example:

      Full guard -> shrimp to the left -> hook the partner's right foot with your left foot -> stretch and insert left butterfly hook while shrimping to your right -> move to the half guard on your partner's left leg -> shrimp to the right and insert your right butterfly hook gaining the half butterfly guard -> shrimp out to the full butterfly guard -> regain full guard shrimping to the left and right -> repeat to the other side.

      or

      Full guard -> shrimp out getting the spider guard with your feet on your partner's hips and your knees bent -> extend your left leg putting your foot on your partners right arm stretching it out, not only extending your leg but also adding hips to this movement (keeping the proper grips on the wrists/sleeves ofc) -> shoot your right leg forward and acquire the lasso control over your partner's left arm -> now your partner stands on his left leg up now kneeling on his right knee -> let go of the lasso and overhook your partner's left arm with your right leg also hooking your foot under his left knee -> pull your right leg out and place your right foot on your partner's left arm -> change the stretched side from left to right -> repeat the sequence above to the left side -> pull guard -> repeat

      and so on.

    Back to the solo drills aside from shrimping forwards/backwards/sideways/one legged etc try doing these three exercises:

    Starting by two awesome ones brought by Aesopian:

    +


    ^ those helped me a lot, Ginastica Natural is also great thing. But in general the best tip on drilling is just putting reps to it. And by putting reps I mean some serious numbers. Good luck with your training!
     
  13. blackers10

    blackers10 Orange Belt

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    hop on your knees put one foot infront of the other knee and lay foward onto your elbows and pull the foot that is now under you forward and stretch out
     
  14. Oak

    Oak 栄誉

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    Great post TapTap, thank you.
     
  15. redaxe

    redaxe Silver Belt

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    Whoa taptap, you are a ninja
     
  16. blackers10

    blackers10 Orange Belt

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    that last drill from NYBJJ is freakin nuts
    id lay down and not get up after a session of those haha.. but I am not very fit at this stage:(
     
  17. Fedorzilla

    Fedorzilla Brown Belt

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    I was just thinking about this today because my hips were really tight during and after class. Yoga is great, but I've been slacking.

    Thanks, TapTap
     
  18. roqriro

    roqriro White Belt

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    This is sticky worth, there should be sticky thread just for these stuff, exercises for particular attributes and abilities
     

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