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Jiujitsu Cool Down: Mastering Your Jiujitsu Mobility


The BJJ Performance Tip of the Week | #023

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, July 7th, 2023

Last week I introduced you to a dynamic warm-up routine I recommend pre-jiujitsu training. Now we're going to tackle the cool-down. 

It's a common sight after a tough jiujitsu session, every ones sitting around against the wall talking sh#t. While there's nothing wrong with having a chat and bonding with your training partners, why not take this time to chat AND do your cool-down session at the same time? It's a win-win. 

So... here's what I recommend:

❄️A Calming Cool-Down to Wrap it Up:

Click on the images for a video demo👇

Image demonstrating static hamstring stretch

Image demonstrating couch stretch

Image demonstrating trapped fist


Do 2-3 rounds of each exercise as a superset (5-10 mins tops)

1. Static Hamstring Stretch:

Engage a static stretch on your hamstrings by extending one leg in front, hooking onto your big toe, and pulling yourself upright. Keep the position for 30-60 seconds on each side.

2. Couch Stretch:

Regarded as the ultimate stretch for jiujitsu athletes, the couch stretch targets your hip flexors, increasing their flexibility. Maintain this position for about 60 seconds on each side.

3. Trapped Fist:

Perfect for both warming up and cooling down, the trapped fist exercise releases tension in your elbows and forearms. Do 10 reps on each side to reap the benefits.

Want to take your mobility game up a notch? I'm giving you a FREE Jiujitsu Mobility Guide, packed with mobility routines designed specifically for BJJ athletes!

Until next week, cool down, train hard, and roll safe.

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