BJJ Warm-Up Drills You Can Do at Home

 Simple solo movements to sharpen your skills—anytime, anywhere.

Whether you’re a busy professional, a parent squeezing in training between responsibilities, or just want to stay sharp between classes, home BJJ training can keep your progress moving forward.

In this blog, we’ll break down a list of effective BJJ solo drills that you can do as a warm-up for Jiu-Jitsu at home, even in a small room with no equipment. You’ll also learn why these warm-ups matter and how to turn them into a lasting habit.

Why Warm-Ups Matter—Even at Home

Warming up before training or drilling offers more than just a physical boost. It gets your body moving, prevents injury, and puts you in the right headspace to learn and improve. For beginner BJJ students, solo warm-ups also help develop essential coordination and movement skills.

Here’s how warm-ups help:

• 🧠 Improved focus and mental preparation
  

• 🦵 Injury prevention through proper joint and muscle activation
  

• 🌀 Reinforcement of core BJJ movements
  

• 🔁 Muscle memory and timing built through repetition
  

Whether you’re preparing for class, returning from injury, or just want to stay active, these drills are for you.

💪 BJJ Warm-Up Drills You Can Do at Home

All you need is about 6x6 feet of space, and maybe a yoga mat or carpeted area. Try doing these for 30–60 seconds each, then repeat the full circuit 2–3 times for a complete warm-up.

1. Shrimping (Hip Escapes)

A foundational BJJ movement used to escape bad positions.

How to do it:

• Lie on your back, knees bent, feet flat.
  

• Push off one foot and shift your hips away, extending your opposite leg.
  

• Reset to center and repeat on the other side.
  

Common mistake:
Not turning on your side enough—make sure your shoulders turn with your hips.

2. Bridges (Upa)

Used for escaping mount and building explosive hip strength.

How to do it:

• Lie on your back with feet close to your glutes.
  

• Drive through your heels and lift your hips high off the ground.
  

• Add a twist to simulate rolling an opponent off you.
  

Variation:
Try posting on one shoulder to mimic a real mount escape.

3. Technical Stand-Ups

Essential for getting up safely in a self-defense or sparring situation.

How to do it:

• Sit on the ground with one leg bent, other extended.
  

• Post your opposite hand behind you.
  

• Lift your hips, swing the extended leg back, and come to standing.
  

Beginner tip:
Go slow at first to understand the coordination. Speed will come later.

4. Sprawls

Key for defending takedowns—this one gets your heart rate up!

How to do it:

• From standing, drop your hips down and back while shooting your legs behind you.
  

• Chest stays up, hands can post to the floor for control.
  

• Return to standing and repeat.
  

Variation:
Add a jump or shadow shot to simulate transitions.

5. Hip Circles / Shoulder Rolls

Useful for mobility and flow, especially at the beginning of a session.

How to do it:

• Sit with one leg bent and the other extended.
  

• Use your arms and hips to rotate in circles or flow between sides.
  

• For shoulder rolls, tuck your chin and roll diagonally over your shoulder (use caution on hard floors).
  

🛠 Tips for Making It a Habit

If you’re serious about improving outside of class, the key is consistency, not perfection. Here are a few ways to make home warm-ups part of your routine:

• Set a timer for 10 minutes before your morning shower or evening downtime.
  

• Follow a video from your coach or favorite online instructor.
  

• Use music to keep energy up.
  

• Combine it with stretching or foam rolling if you’re easing back after an injury.
  

• Journal your reps or progress if you’re tracking improvements.
  

Even just a few minutes a day helps reinforce technique and keeps your body BJJ-ready.

Who Can Benefit from At-Home Warm-Ups?

These drills are especially helpful for:

• ✅ Beginners developing basic movement patterns
  

• ✅ Parents or working adults with limited time
  

• ✅ Students returning from injury or taking a break
  

• ✅ Anyone wanting to get more out of their BJJ training
  

And remember—these are the same drills we use every day in class at Torrent BJJ. You’re not just staying active—you’re reinforcing what we teach on the mats.

Keep Moving. Keep Learning. Keep Showing Up.

At Torrent BJJ in Hanover and Pembroke, we believe in supporting our students on and off the mats. That includes helping you keep moving—even on busy days.

Even a few minutes of practice each day can make a big difference.
Keep moving, stay consistent, and we’ll see you on the mats!