Name: 12 bjj drills every White Belt should do
Uploaded: 2026-02-01T01:45:31.000Z
Duration: 4 min 38 s
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One of the first things that you realize when you start doing Jiu Jitsu is just how unnatural many of the moves feel like when you try to do them.

I remember when I first started training, I was having just the hardest time learning how to do the triangle choke.

And while you have to accept the fact that it may take you a minute before you become proficient at these techniques, there is a way that you can give yourself an advantage to learn these moves a lot quicker.

You see, there are some movements that you're going to be using all the time because they're the building blocks of so many of Jiu Jitsu's moves.

In this video, we're going to be covering 12 drills that you can do on your own time.

That's going to give you an edge the next time that you're at class.

And you can think of this as the wax on, wax off method.

That's going to help you program these movements into your subconscious, making it easier for you to digest whatever moves your coach may be going over at class.

So go ahead, roll out that yoga mat, put on those spats, and let's get right into this.

The shoulder roll is one of the most basic movements in Jiu Jitsu.

Good form can prevent you from injuring yourself.

Be sure to take your head off the center line so that your shoulder takes your body's weight.

And the reverse shoulder roll is also a great movement to learn.

Not only will this help you in certain escapes, but it'll also add it to your overall coordination.

The lateral roll is another great movement to learn.

Curl your body in a ball and tuck your chin so that your shoulders carry your body's weight.

This drill is a great way to improve your guard recovery.

The compass roll is very similar to this, only you start on your knees instead of your hips.

Again, it's important to tuck your chin so that you don't hurt your neck.

This drill is great to improve your scrambling.

Shrimping is one of the most versatile movements in Jiu Jitsu.

With your top foot based on the mat and use that to push your bottom hip away, placing yourself on your side.

You can also shrimp from one side to the other side.

Shrimping is a great way to get out from your opponent's pressure.

The reverse shrimp is another basic movement that you're going to use just about everywhere.

Use your top foot to dig in and pull yourself forward with your shoulder and hip.

This will help you get better angles from the bottom.

Another super effective and underutilized movement is the buckle down drill.

Shrimp your body through 90 degrees, then turn your hips to the mat, flatten out, do a push up and stand up.

This is a great way for escaping a really solid side control.

The bridge or hip in will help you improve another fundamental movement of Jiu jitsu.

Bring your toes close to your butt and use that to drive your hips upward, turning your body to one side.

This is a great way to create space that you can use to scramble and escape.

You can also add the buckle down drill that we just covered.

Just be sure to bring your hips out at a slight angle before you go for the bridge.

If shrimping doesn't work, this can be enough to add the extra bit of power you need to stand up and escape.

And the bridge to regard is another movement you're going to be using all the time.

Once you bridge, pull your bottom leg underneath you, then use your top leg to pull yourself forward.

This is a great way to create space that you can use to square up with your opponents.

The technical stand up is probably one of the most used drills in Jiu jits.

Base on the mat with your bottom hand and top foot.

Then elevate your hips so you can pull your bottom leg out and stand up to your feet.

You also want to frame out with your lead hand to prevent your opponent from rushing you.

The stand up is useful because it allows you to reset if you don't feel comfortable on your back.

The stand up, hip in is another movement you're going to be using all the time, especially as you get more advanced.

Rock your weight forward to come up on your knee and foot as you hip forward.

This will help you secure the top position out of those chaotic sweep attempts.

Alright guys, Those are our 12 drills as promised.

If you start using these drills as little as 15 minutes a day, two to three days out of the week, I promise you will start seeing a noticeable difference.

And if you found this video helpful, be sure to hit that thumbs up button so that YouTube knows to show this video to help out other people as well.

If you guys are new around here, I'm Jedi.

I've been doing Jiu Jitsu for seven years and I draw from that experience to give you guys practical Jiu Jitsu advice every Monday and Friday that you don't want to miss out on.

So be sure to hit that subscribe button and turn on the notification bell.

I will talk to you guys in the next video.

Remember, anything is possible if you stay consistent.