10 Quick Pre-Class Habits to Maximize Your Training

Even a few minutes of preparation before stepping on the mats can dramatically improve your BJJ performance. Small pre-class habits help you stay focused, energized, and safe during training, ensuring every session counts. Whether you’re a beginner or an experienced practitioner, implementing these routines can elevate your game and keep your progress consistent.

Here are 10 practical pre-class habits for BJJ that you can start today.

1. Proper Hydration

Drinking water before class is essential. Dehydration can reduce your strength, endurance, and mental focus. Aim to sip water steadily in the hour leading up to training rather than chugging all at once. Staying hydrated ensures you can maximize BJJ performance and roll safely.

2. Light Snack or Fuel

A light, easily digestible snack 30–60 minutes before class can give you the energy to perform at your best. Options like a banana, yogurt, or a small protein bar work well. Avoid heavy meals that may cause discomfort during rolling.

3. Mental Preparation

Take a moment to center yourself before class. Use visualization techniques, like imagining successful technique execution, or do a quick mindset check-in to set a positive, focused attitude. Mental readiness can dramatically improve your ability to learn and react on the mats.

4. Review Techniques

Spend a few minutes reviewing moves you’ve been learning. Mentally recap techniques, transitions, or strategies you want to improve. This quick review reinforces memory and makes you more confident during drills or sparring.

5. Gear Check

Ensure your gi, rashguard, belt, and other gear are clean and ready. Proper hygiene is crucial in BJJ to prevent infections and maintain a safe training environment. Don’t forget to trim nails and tie your hair back if needed.

6. Dynamic Warm-Ups at Home

Even a short pre-class warm-up can help prevent injuries and improve mobility. Try basic stretches, shoulder rotations, hip openers, and joint mobility exercises to get your body ready for the intensity of class.

7. Set Personal Goals for Class

Decide on a focus for the session—maybe perfecting a sweep, improving guard retention, or experimenting with a new submission. Setting clear, achievable goals keeps your training purposeful and measurable.

8. Arrive Early

Arriving a few minutes early allows you to settle in, check your gear, and mentally prepare. It also gives you time to observe ongoing drills or chat briefly with instructors to clarify questions.

9. Focus on Breathing

Start controlling your breath before the first warm-up. Deep, steady breathing helps reduce anxiety, improve endurance, and maintain focus. Practice diaphragmatic breathing to stay calm and composed throughout class.

10. Positive Mindset

Bring a mindset of curiosity and willingness to learn. Embrace challenges, mistakes, and new techniques as opportunities to grow. A positive attitude not only improves your learning but also enhances your enjoyment of Brazilian Jiu-Jitsu training.

Incorporating these pre-class habits for BJJ into your routine can make every session more productive, enjoyable, and safe. Start small—pick a few habits and gradually build them into your routine.

Ready to put these tips into action? Check out our Adult BJJ program, or sign up for a trial class to experience the benefits firsthand.