Best Solo Drills to Improve Your BJJ Faster

Brazilian Jiu-Jitsu (BJJ) is an art of precision, control, and timing — but progress doesn’t only happen during live sparring sessions. Many practitioners underestimate the power of solo drills, yet these are some of the most effective tools for improving coordination, mobility, and technique. Whether you train at home or want to refine your movement between classes, solo drilling can significantly enhance your skills and keep your game sharp.

At RollBliss, we believe that training should never stop when you step off the mats. Consistency is key, and solo drills allow you to build muscle memory, improve conditioning, and internalize techniques at your own pace. Let’s explore the best solo drills that can accelerate your Brazilian Jiu-Jitsu development and make every second of your practice count.

Key Takeaways

• Solo drills strengthen your fundamentals and improve movement efficiency.
• They enhance your coordination, agility, and body control.
• Consistent practice builds muscle memory and technical sharpness.
• RollBliss encourages incorporating solo work to stay sharp between classes.

Understanding the Value of Solo Drilling

Before diving into the drills, it’s important to understand why solo drilling matters. BJJ techniques are built on body mechanics and positional awareness — skills that don’t always require a partner to refine. By repeating movements like hip escapes or technical stand-ups, you develop efficiency in motion, better reaction time, and a deeper understanding of balance and leverage.

Solo drills also strengthen the connection between your mind and body. They enhance your ability to move instinctively in live rolls, helping you flow smoothly between positions. Many high-level grapplers, including world champions, incorporate solo drills as part of their warm-up or off-day routines.

1. Hip Escapes (Shrimping)

The hip escape, often called “shrimping,” is one of the most fundamental movements in BJJ. It teaches you how to create space between yourself and an opponent when you’re trapped underneath.

To perform it, start on your back with your knees bent and feet flat on the floor. Push off one foot, move your hips away, and extend your other leg to create distance. Alternate sides as you move down the mat.

Shrimping helps develop core strength and the habit of moving your hips — a skill you’ll use constantly in guard retention, escapes, and sweeps. RollBliss practitioners often use shrimping as a warm-up before every class to stay mobile and responsive.

2. Technical Stand-Up

The technical stand-up is another core movement that combines balance, coordination, and defense. It’s essential for getting up safely from the ground while maintaining a solid base.

Begin seated with one leg bent and one extended. Place your opposite hand behind you for support. Lift your hips, pull your bent leg under, and stand up while keeping your guard up. Repeat this motion on both sides.

This drill not only conditions your legs but also sharpens your ability to maintain defensive awareness while transitioning from ground to standing — a valuable skill in both self-defense and sport settings.

3. Bridging (Upa Movement)

Bridging, or “upa,” is a fundamental escape motion used to remove pressure when mounted. It’s also an excellent way to strengthen your hips and glutes.

Start on your back with your knees bent. Drive your heels into the mat and explosively lift your hips toward the ceiling. Focus on generating power from your hips, not your back. For variation, turn your bridge to one side, as you would during a mount escape.

When done regularly, bridging helps you develop explosive power for escapes and transitions — vital for situations where strength and timing determine the outcome.

4. Granby Roll

The Granby roll is a dynamic movement used to invert, escape, or transition in both BJJ and wrestling. It enhances your mobility, balance, and ability to recover from awkward positions.

Start on your back, tuck your chin, and roll over your shoulder diagonally while keeping your body compact. Avoid rolling over your neck directly. The motion should be smooth and controlled.

This drill might feel tricky at first, but it greatly improves agility and the ability to scramble — helping you stay unpredictable in sparring sessions.

5. Sit-Out Drill

The sit-out is a powerful movement for breaking grips or escaping front headlocks. It’s widely used in wrestling but seamlessly integrates into BJJ as well.

Begin in a turtle or tabletop position. Shift your weight onto one arm, kick your opposite leg through, and rotate your hips as if sitting to the side. Return to the starting position and alternate sides.

This drill enhances hip mobility and builds fluidity between defensive and offensive positions — a must for grapplers who want to stay ahead during scrambles.

6. Sprawls

The sprawl is essential for defending takedowns and maintaining dominant positions. It’s one of the best conditioning exercises in BJJ.

Start in a standing position. When you imagine your opponent shooting for a takedown, drop your hips toward the mat, kick your legs back, and maintain a strong upper body posture. Return to standing and repeat.

Sprawls improve explosiveness, reaction speed, and cardiovascular endurance. Practicing sprawls regularly conditions your body to defend quickly under pressure.

7. Shoulder Rolls

Shoulder rolls are fundamental for learning safe falling and recovery techniques. They’re used in breakfalls, inversions, and transitions between positions.

From a squatting position, tuck your chin, and roll diagonally across one shoulder to your opposite hip. Use your arms to guide your motion. The goal is to absorb impact safely while maintaining control.

Perform both forward and backward rolls to increase flexibility and body control. Many RollBliss athletes use rolling drills during warm-ups to keep their movement fluid and responsive.

8. Knee Slides and Passing Motions

If you want to sharpen your guard-passing mechanics, practicing knee slides without a partner helps refine your body positioning.

Start in a kneeling position, post one leg forward, and slide your knee across the mat as if cutting through your opponent’s guard. Focus on maintaining posture and balance.

Repetition builds muscle memory for when you need to pass under pressure. Add hip switches or backsteps for more advanced variations.

9. Inversion Drills

Inversion is a key skill for modern guard players. It enhances flexibility and the ability to transition between guards like De La Riva, inverted, or tornado guard.

Lie on your back, lift your hips, and roll your legs over your head while controlling your core. Practice recovering to your guard after each inversion to simulate a realistic flow.

Inversions develop balance and flexibility — essential for dynamic guard play. RollBliss athletes often pair inversion drills with stretching routines to protect their neck and spine.

10. Shadow Grappling

Shadow grappling combines multiple movements to simulate live rolling. Imagine an invisible opponent and perform sequences like guard retention, sweeps, or submissions.

It’s a creative and effective way to link techniques together and build flow. This drill develops visualization, cardio, and adaptability — allowing you to think ahead while maintaining fluid movement.

At RollBliss, shadow grappling is encouraged as part of solo training routines. It’s not just about movement; it’s about visualizing control, predicting reactions, and improving transitions.

Incorporating Solo Drills into Your Routine

To make the most of these drills, consistency is crucial. Start with 10–15 minutes of solo work before or after class. You can also dedicate one or two days a week to focused solo sessions.

A balanced session might look like:

• 2 minutes of shrimping
• 2 minutes of bridging
• 2 minutes of technical stand-ups
• 2 minutes of sit-outs
• 2 minutes of shadow grappling

Gradually increase duration and intensity as your endurance improves. Pair these movements with breathing control to mimic the energy demands of live rolling.

Conclusion

Solo drilling is one of the most underappreciated yet powerful tools in Brazilian Jiu-Jitsu. It empowers practitioners to take control of their progress, refine mechanics, and condition the body for peak performance.

By consistently integrating these movements, you’ll notice smoother transitions, better control, and sharper reactions on the mats. Whether you’re at home or in the gym, the path to mastery is movement — and every rep brings you closer to your best self.

At RollBliss, we believe in providing athletes with the tools, apparel, and mindset needed to train smarter and harder. Every movement, every drill, and every ounce of effort counts toward building the martial artist you aspire to be.

FAQs

What are the best solo drills for beginners in BJJ?

Beginners should focus on foundational movements like shrimping, bridging, and technical stand-ups. These build core skills that translate directly to escapes, guard work, and transitions.

Can solo drills replace partner training in BJJ?

While solo drills can’t replace live rolling or partner drilling, they’re an excellent supplement. They help refine movement patterns, improve mobility, and keep your technique sharp between classes.

How often should I practice solo drills?

Practicing 3–4 times a week for 15–30 minutes can make a noticeable difference in your BJJ performance. Consistency is more important than duration — short, focused sessions yield long-term results.