Top Solo BJJ Drills to Practice at Home for Skill & Mobility

Brazilian Jiu-Jitsu is a highly partner-based martial art, but that doesn’t mean your training must stop when you’re alone. Whether you’re dealing with a busy schedule, recovering from an injury, or want to supplement your gym sessions, solo BJJ drills can help keep your skills sharp, improve movement patterns, and build the muscle memory needed for smooth transitions and escapes.

At ROLLBLISS, we understand that the mat is more than a place—it’s a mindset. That’s why we’re here to help you turn your living room, garage, or backyard into your dojo with this guide to the best solo BJJ drills for home training.

Key Takeaways

• Solo BJJ drills are essential for sharpening movement, body awareness, and mental flow.
• Drills like shrimping, technical stand-ups, and shadow grappling form the backbone of your home practice
• You don’t need fancy equipment—just space, focus, and consistency
• ROLLBLISS gear is designed to enhance your performance, even when training solo
• Turn solo time into skill-building time and get one step closer to your goals

Why Solo Drilling Matters in BJJ

While live sparring and partner drills are irreplaceable, solo work can still deliver serious benefits:

•  Builds muscle memory and reaction time
•  Improves body awareness and fluid movement
•  Helps you develop flow and breathing control
•  Keeps your cardio and mobility sharp between classes
•  Accelerates technical growth when paired with instructionals

The secret to getting better, faster? Stay consistent—even when you’re training alone.

What You’ll Need to Train at Home

Before diving in, here’s a quick checklist:

•  Mat space or soft flooring (a yoga mat or puzzle mats work great)
•  Comfortable training gear (like our lightweight rash guards and shorts at ROLLBLISS.com)
•  A little bit of room (6x6 feet is plenty!)
•  A timer, if you want to do interval-based drilling

Optional: Grappling dummy or resistance bands, but they are not required.

The 10 Best Solo BJJ Drills to Practice at Home

Let’s break down the most effective drills by focus area: movement, escapes, transitions, and conditioning.

1. Hip Escapes (Shrimping)

Purpose: Build the foundation for guard recovery and escaping bad positions.

How to do it:

• Lie flat on your back.
• Push off one foot while scooting your hips away from the ground contact.
• Alternate sides across the mat.

Tip: Keep your elbows in and simulate hand frames as if pushing off an opponent.

2. Bridge and Roll (Upa)

Purpose: Builds explosive bridging power for escapes from mount or side control.

How to do it:

• Lie down on your back with your feet close to your hips.
• Bridge your hips high and twist to one side, like throwing an opponent off mount.
• Reset and repeat on the other side.

Bonus: Add a punch-over-the-shoulder motion to simulate blocking their arm.

3. Technical Stand-Up

Purpose: Teaches how to stand up while protecting yourself safely.

How to do it:

• Sit with one leg extended and the other bent.
• Post on the hand behind you, lift your hips, and swing the bent leg underneath to stand.

Focus: Control and balance—not just speed.

4. Granby Rolls

Purpose: Improves inversion, shoulder movement, and recovery from turtle.

How to do it:

• From a seated or turtle position, roll across one shoulder (not your head) in a circular motion.
• Reset and repeat both directions.

Advanced Tip: Add side-to-side rolls for guard inversion drills.

5. Standing Movement Drills

Purpose: Helps develop your base and footwork from standing exchanges.

Drills to try:

• Penetration steps (for takedown entries)
• Shot sprawls (practice shooting and sprawling back)
• Shuffles and level changes

ROLLBLISS Tip: Use a mirror or record yourself to check your posture and stance.

6. Leg Pummeling and Hip Mobility

 Purpose: Enhances your ability to retain guard and switch hooks during rolls.

How to do it:

• Lie down on your back with your legs in the air.
• Alternate bringing one leg inside and outside the other in a circular motion.
• Do it slowly and controlled.

Pro Move: Pair this with windshield wiper drills for fluid transitions.

7. Toreando Movement Drill

Purpose: Simulates movement for toreando (bullfighter) guard passes.

How to do it:

• Imagine you’re pushing the opponent’s legs to one side.
• Step around quickly and lower your hips, switching sides each rep.
• Stay low and athletic.

ROLLBLISS Bonus: Wear slick rash guards for smooth shoulder movement during transitions.

8. Seated Guard Movement

Purpose: To build reaction timing and movement for open guard play.

How to do it:

• Sit up in a butterfly or seated guard position.
• Practice scooting forward, backward, and side-to-side using your hips and hands.
• Add quick leg retractions and defensive movements.

Training Hack: Use small cones or household objects as movement targets.

9. Sprawl and Shot Recovery Drill

 Purpose: Improves defense and counters against takedowns.

How to do it:

• Start standing, then sprawl down hard with hips to the floor.
• Immediately recover back to your feet or reset to turtle.

Pro Move: Pair with shadow wrestling for fluidity.

10. Shadow Grappling / Flow Drill

Purpose: Combines all your drills into a creative, flowing solo roll.

How to do it:

• Imagine an invisible opponent.
• Flow between movements: guard pulls, passes, submissions, and escapes.
• Think of it like shadowboxing, but for BJJ.

Mental Boost: Visualize real scenarios and transitions you've experienced in training.

Structuring Your Solo Training Session

Want to stay consistent? Structure your sessions like this:

 20–30 Minute Solo BJJ Session

1. Warm-Up (5–7 mins): Hip escapes, bridges, technical stand-ups

2. Movement Focus (10–15 mins): Combine 3–5 drills like leg pummeling, guard movement, or sprawls

3. Flow / Shadow Grappling (5–10 mins): Let your creativity take over—chain movements together

ROLLBLISS Tip: Throw on some music or a grappling podcast for motivation.

How ROLLBLISS Helps You Train Anywhere

Training solo at home shouldn’t be a downgrade—it’s a power move. That’s why ROLLBLISS creates gear built for movement, durability, and confidence—whether you’re rolling on gym mats or in your garage.

Lightweight rash guards for airflow during intense sessions
No-gi shorts are designed to move with your hips and knees
Easy-wash materials that stand up to sweat and solo grind
 Stylish enough to wear on or off the mat—because the mindset never stops

Train smart. Train often. Train with ROLLBLISS.

Conclusion

Training alone doesn’t have to feel like a compromise. With the right mindset and a structured approach, you can use solo drills to build strong fundamentals, stay in shape, and mentally rehearse your jiu-jitsu game. The greatest BJJ athletes sharpen their skills outside class—why not you?

Whether prepping for your next roll or staying consistent on the grind, ROLLBLISS is here to support your journey. Your home is now your dojo, so show up, move with purpose, and keep leveling up.

Visit https://rollbliss.com and gear up for your solo sessions.

FAQs

1. How often should I practice solo BJJ drills at home?

Two to three sessions per week can yield great results. Focus on consistency and quality, not just quantity. Even 20 minutes a day can make a difference.

2. Can beginners benefit from solo BJJ training?

Absolutely. Solo drills help beginners build body awareness, timing, and confidence. They’re a perfect supplement to gym classes.

3. What if I don’t have mats at home?

No problem. If you're outdoors, use a yoga mat, carpet, or even grass. Just make sure the surface is safe for your movements.