SOUTHSIDE BJJ Blog | Southside BJJ Gold Coast

The Best After Class Stretches for BJJ

Article Published: 16.10.2017


It’s no secret that stretching after class is very important for improving flexibility, reducing the risk of injury and aiding recovery.


A good stretching routine is extremely beneficial, regardless of whether you’re new to training or you’re a veteran who’s as flexible as the Tin-Man from the Wizard of Oz.


Below you will find a very easy-to-perform after class stretching routine that will put you on the right path to a newer more flexible you…


…and the best part is, it’s so easy you can start it today!


Important points to consider before starting this stretching program


Work in a Flow. To get the most out of your stretching, the positions below should be performed in succession: one after the other; much like a yoga flow.


Don’t over do it. There are no medals awarded to those with the most flexible legs, so it is important you don’t try too hard too soon.


Just go till you feel some resistance, while still feeling comfortable.


Usually, the biggest problem comes from looking around the room to see what everyone else is doing. Seeing someone achieve an extreme stretch could ignite your ego and you might try and out do them, but this won’t get you anywhere and may end up injuring you in the long run.


If it helps, close your eyes when you stretch and focus solely on your own progress.


Remember to breathe. If you find yourself holding your breath, during a stretch, your body will tense up causing you to fail in benefiting from the stretching process.


Being able to breathe deeply and comfortably will allow your body to relax and help you get further in the stretch over time.


The Best After Training Stretching Program for BJJ 



First off, you should start this routine laying flat on your back, taking notice of any changes in your body since training: any tightness or soreness in any areas of the body. Begin by breathing deeply yet comfortably to set up the pace for the rest of the routine.




Pull your knees to your chest and support your lower back with your hands as you raise your legs in the air. As you achieve the inverted position, ensure you are supporting your weight on across your shoulders and your triceps, as seen in the image, so that no pressure is placed on your neck at all.




Slowly lower your knees towards your face so that they are now on each side of your face. Remember to support your weight on your shoulders and triceps, as seen in the image, to ensure your neck is safe, and only drop your knees as far as you feel comfortable.



Place one leg across the other so that you are in a modified triangle position. Place both hands on the outstretched leg and focus on your breathing in this position.








Maintaining the triangle position, bend the leg that was outstretched and place your palms together just under your knee, gently pulling it towards your chest.


Gently roll forward, taking a running man position with your legs. Gently lower your chest towards your front leg as you exhale.


Sit up now and bring your rear forward and curl it underneath you. Bring your top leg over your knee and place the soul of your foot on the floor. Pass your opposite arm over your top knee to achieve the twist. Remember to breathe deeply and maintain a nice tall posture in this position.




Extend on of your legs back behind you to move into a deep lunge, pushing your bent knee out to your side, flexing your glutes, as you feel the stretch in your hips.

Remember to breathe deeply.




Push your body up with your legs so that your rear knee is off the mat. If you find it difficult to maintain your balance, you can place your hands on the mat for added support.


Once you have finished the circuit, return to the first position and repeat on the other side.

For the best results, try to perform this routine 4 to 5 times per side after each and every class.


For more stretches and tips to improve your BJJ, make sure you come by and try out one of our classes.

We have classes dedicated for all levels from kids to adults and serious athletes to those who just want to stay fit and have fun doing it. 

Until next time,

See you on the mats!



5 Reasons Why BJJ is the Best Sport for Your Kids

Article Published: 29.08.2017

Are you worried your kids are spending too much time on their iPads, smartphones or in front of the computer? It’s safe to say you’re also worried about their health, posture and the life they’re missing out on in the outside world.


If you’re looking for an activity that is perfect for growing bodies, developing minds, with lessons to prepare your child for the future, then BJJ is just the thing you’re after.


5 Reasons BJJ is the Best Sport for Your Kids


1. BJJ Develops Balance and Coordination

 You may think balance and coordination is something most of us are blessed with at birth; however, children who are physically active in sports like BJJ learn how to control gross motor skills (general movement) much more effectively than kids who are sedentary.


This is important for them as they navigate through life, as having greater control over their bodies can reduce the potential for injury; e.g. the instinct to put their hands out for protection if they fall from their bike.


2. Builds Confidence, Focus and Other Important Mental Functions


It’s no surprise that martial arts can build confidence in children who may feel threatened by other kids, or who are bullied at school. However the development of gross motor skills, mentioned earlier, is also important for you child’s confidence.


Generally, children who haven’t yet developed a good level of coordination and balance may feel apprehensive about joining in on activities with other children, negatively affecting their self-esteem. However, this is a curable issue and participation in BJJ can go a long way in improving your child’s confidence.


BJJ also helps train your child’s executive function, a group of mental skills essential for their future:

  • Focus
  • Memory
  • Planning
  • Social Awareness
  • And more!


3. Improves Social Skills


As mentioned earlier, developing gross motor skills will go a long way in improving your child’s likelihood of participation in activities with other children.


Another way BJJ will help your child is through the interaction they gain with other children. While BJJ develops the individual, the art is practiced within a team and children learn that, even though at times they may compete with each other, they are still friends. This is important for emotional development and how they perceive relationships with others in the future.


Plus, developing friendships with other kids is something your child will cherish forever.


4. BJJ is Great for Your Kid’s Physical Health


Besides the motor skills discussed earlier, BJJ is great for developing strong healthy bodies and reducing the risk of childhood obesity.


Health benefits may include:

  • Healthy weight management
  • Improved blood circulation
  • Lower blood pressure
  • Reduced risk of type 2 diabetes through improved insulin sensitivity and metabolism
  • Improved cardiovascular system
  • Stronger muscles and bones
  • Improved fitness
  • Improved breathing


5. Teaches the Consequences of Actions


One of the stand out benefits BJJ has over other martial arts for your child is the ability to learn from their actions with little risk of injury.


Kids learn what works and what doesn’t during class via their actions and the following consequences; e.g. they attempt a sweep, but fail because of reason X. In striking dominant martial arts, this lesson can result in a whole bunch of tears and bad times; however, in BJJ all your child need do is tap out and they can restart again happily with no risk of injury.


Learning about consequences is extremely important for your child’s future, as it is an executive function related to impulse control and the effect their actions will have on themselves and those around them.


This also teaches your child the ability to learn from their mistakes, as they can see what went wrong and what they need to do to fix it; a skill essential in their schooling and future adult lives.


Bonus: The Main Reason Why Kids Love BJJ 


The main reason your kid will love BJJ is the fact that it’s just good FUN. There’s nothing better for your child than an activity that develops their mental and physical bodies that they love and want to go to, day after day.

If you have any enquiries about our kids classes at either our Burleigh or Ormeau academies, feel free to contact us on 0451 011 584 or pop by to check out one of the classes. Everyone is welcome – and who knows, maybe you’ll want to join in too.

Tips For Beginners: How to Do an Armbar From the Mount

Article Published: 08.08.2017

Learning how to apply the armbar from the mount will enable you to understand the basic mechanics and controls of one of BJJ’s most fundamental techniques.

In today’s article we provide you with a simple and easy to do step-by-step guide for applying this technique; teaching you the ins and outs of the position without having to rely excess hip movements or flexibility.


A Step-by-Step Guide for Applying the Armbar From the Mount





Step 1 – Begin in the mount position and secure a firm grip on your opponent’s elbow and collar on the side you have chosen to attack.





Step 2 – Apply pressure with your chest against the back of your opponent’s triceps, while slightly lifting their shoulder off the ground, to prevent them from freeing their arm as you switch your base to  the one pictured to the right.





Step 3 – Now that your chest is controlling the back of the arm you want to attack, reach across and control to your opponent’s other arm to limit their potential for movement and escape.




Step 4 – Pass your leg over your opponents head. If you stand to pass your leg over, you will be releasing the pressure on your opponent’s body and give them an opportunity to escape – you don’t want that!

To pass your leg over efficiently, lean towards your opponent’s legs. This will help you get the space you need to pass your leg over their head, while applying more pressure to their body. Hint: You know it is working when you hear them go “Hnnnggggggg!”



Step 5 – It is important that you do not fall to your back just yet as you still need to adjust your grips. Ensure you maintain pressure on your opponent’s body with your weight and gain a solid control of their arm.





Step 6 – Most likely, your opponent will grip their own arm to stop you from finishing the armbar. One way to break this grip is to post on the ground with the arm closest to your opponent’s head and hug their arm tightly with the other.






Step 7 – Pass your leg closest to your opponent’s hips over his arms and apply pressure to his forearms/wrists. Once you have done this you will be able to pull their arm back and towards their head to break their grip.




Final Tips for Finishing the Armbar From the Mount  

To finish the armbar you need to be aware of two key ideas:

  1. Your opponent’s thumb must be pointing towards the sky to place his elbow/arm in the correct alignment.
  2. The squeeze in your knees is what will create the ideal fulcrum for the lever, and, the pressure needed for the tap.


In other words…..



Wide knees = no good







Pinched knees = get the tap!







Want to Learn More Techniques Like This?

Jiu Jitsu is great for your health and extremely fun. However, it isn’t a one size fits all martial art and how well a technique works depends on how well you can adapt it to your body type as well as your opponent’s. To gain a deeper understanding of the art you should always train with a great team who will welcome you on the mats and be a positive influence on your journey towards your black belt.


Contact us today to find out more about our classes, coaches and curriculum. We would love to have you as part of the team.


Bored with your regular exercise routine?

Article Published: 05.04.2017

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