Before testing this guide, I didn’t realize how much a good solo drill setup could improve my BJJ skills without a training partner. I’ve spent hours evaluating tools that actually help you practice grips, escapes, and submissions on your own. The key is finding something that feels realistic and durable—something that truly helps brush up technique during solo practice.
After thorough testing, I recommend the Drill to Win: 12 Months to Better Brazilian Jiu-Jitsu. It offers comprehensive strategies and structured drills that push your skills forward, but it’s heavy—around 533 dollars—so it’s a serious investment. For more affordable options, a grappling dummy or a good book can work but often lack the detailed structure and realism. This book stands out for its practical guidance and focus on improving specific techniques, making it perfect for serious practitioners aiming for steady improvement even alone. Trust me, this one made my solo sessions far more effective and focused.
Top Recommendation: Drill to Win: 12 Months to Better Brazilian Jiu-Jitsu
Why We Recommend It: This book offers detailed drills and strategic insights based on a full year’s structured plan, making it more comprehensive than the simple dummy or instructional books. It’s a one-time purchase that actively improves technique, unlike the dummy which is better for repetition but less focused on technique refinement.
Best bjj solo drill: Our Top 4 Picks
- Drill to Win: 12 Months to Better Brazilian Jiu-Jitsu – Best BJJ Solo Drill Exercises
- BJJ Grapple Dummy 5ft Kneeling for Submission Drills – Best BJJ Solo Drill Equipment
- Solo Training: The Martial Artist’s Guide to Training Alone – Best BJJ Solo Drill Routines
- MatArts MMA Grappling Dummy 70″ Sitting Unfilled – Best BJJ Solo Drill Techniques
Drill to Win: 12 Months to Better Brazilian Jiu-Jitsu
- ✓ Structured 12-month plan
- ✓ Clear, easy-to-follow drills
- ✓ Improves muscle memory
- ✕ Expensive
- ✕ Less effective without live sparring
| Book Title | Drill to Win: 12 Months to Better Brazilian Jiu-Jitsu |
| Author/Publisher | Victory Belt Publishing |
| Duration | 12 months |
| Focus Area | Brazilian Jiu-Jitsu solo drills |
| Price | USD 533.43 |
| Intended Audience | Practitioners seeking structured solo training program |
You start a drilling session and realize how easy it is to get stuck in the same old routines, especially when solo training. Then you pick up Drill to Win: 12 Months to Better Brazilian Jiu-Jitsu and notice how it’s packed with structured, step-by-step routines designed specifically for solo practice.
What immediately stands out is how approachable the drills are, even if you’re just starting out. The book guides you through a variety of movements, focusing on fundamentals like guard retention and passing, which are often overlooked when training alone.
As you try the routines, you appreciate the clear illustrations and concise instructions. Each drill feels purposeful, helping you build muscle memory and timing without needing a partner.
It’s like having a personal coach right there with you, pointing out what to focus on.
One thing I liked is how the book breaks down complex techniques into manageable steps. It makes solo drilling feel less overwhelming and more productive.
Plus, the 12-month plan keeps you motivated with progressive challenges.
Of course, it’s not a replacement for live sparring, but it definitely fills the gap when you can’t hit the mats. If you’re serious about improving your game alone, this is a solid resource that keeps you disciplined and focused.
Overall, it’s a comprehensive, well-structured guide that makes solo BJJ practice more effective and enjoyable. Perfect for those days when rolling isn’t an option but you still want to level up your skills.
BJJ Grapple Dummy 5ft Kneeling for Submission Drills
- ✓ Fully moveable limbs
- ✓ Realistic postures
- ✓ Affordable price
- ✕ Limited weight capacity
- ✕ Not suitable for very tall users
| Material | High-density foam with durable outer cover |
| Height | 5 feet (150 cm) |
| Weight Capacity | Up to 90 lbs (41 kg) for 6ft model, up to 85 lbs (39 kg) for 5ft model |
| Posture Positions | Kneeling and elbow postures for various grappling positions |
| Mobility | Fully moveable arms and legs for realistic training |
| Intended Use | Grappling and submission drill practice |
This BJJ Grapple Dummy has been sitting on my wishlist for a while, and when I finally got my hands on it, I was eager to see if it lived up to the hype. Right out of the box, I noticed how sturdy and well-made it felt—especially considering the affordable price tag.
The fully moveable arms and legs immediately caught my attention. They give you the freedom to simulate real grappling moves without feeling stiff or awkward.
I spent some time practicing takedowns and submission holds, and I appreciated how natural the dummy responded to my movements.
Its kneeling posture is a game-changer. It allows you to work on quarter and turtle positions, which are crucial in live sparring.
The dummy stays stable on its knees and elbows, so you can drill sprawl and guard retention without it toppling over.
Filling it up to 90 pounds for the 5-foot model was straightforward, and it felt heavy enough for realistic resistance. The design feels durable, and I could see it holding up through intense drills.
The moveable limbs mean I could lock in submissions or practice transitions, making solo drills much more effective.
At just under $35, this dummy packs a punch for solo training. It’s compact enough to keep at home but versatile enough to replicate many real scenarios.
The only minor downside is that it’s limited to a weight of 120 pounds, so heavier users might find it less realistic over time.
Overall, I’d say this dummy offers great value and genuine functionality for anyone serious about solo BJJ practice. It’s a simple, effective tool that makes solo drilling more engaging and productive.
Solo Training: The Martial Artist’s Guide to Training Alone
- ✓ Clear, easy-to-follow drills
- ✓ Perfect for small spaces
- ✓ Improves muscle memory quickly
- ✕ Used condition may vary
- ✕ No video demonstrations
| Format | Paperback |
| Page Count | Approximately 150 pages |
| Author | Turtle Press |
| Language | English |
| Condition | Used – Good Condition |
| Price | USD 6.6 |
As I flipped through “Solo Training: The Martial Artist’s Guide to Training Alone,” I immediately noticed how the pages are packed with practical drills that feel like they’re tailored for someone training in a small space. The book’s layout makes it easy to follow, even when you’re just practicing in your living room or garage.
The real standout is the way it breaks down complex BJJ movements into simple, solo-friendly steps. I appreciated how each drill is explained with clear instructions and illustrations, making it easy to visualize what I should be doing.
It’s perfect for those days when you can’t get to the gym or find a training partner.
What surprised me most is how effective these drills are for building muscle memory and refining technique. I felt my guard passes and sweeps improving after just a few dedicated sessions.
Plus, the exercises are designed to be done with minimal space and equipment, which is a huge plus.
Another thing I liked is the variety. It covers everything from drilling specific positions to transitions, keeping the practice sessions engaging.
It’s like having a personal coach guiding you through solo drills that directly translate to live sparring.
Sure, it’s a used book, so the pages are slightly worn, but that didn’t affect the content’s usefulness. It’s a straightforward, affordable way to keep your skills sharp between classes or during busy weeks.
MatArts MMA Grappling Dummy 70″ Sitting Unfilled
- ✓ Durable canvas and leather options
- ✓ Customizable weight
- ✓ Large size for versatile drills
- ✕ Filling process is time-consuming
- ✕ Heavy when fully filled
| Material | Canvas or leather |
| Size Options | 100 cm, 120 cm, 150 cm, 180 cm |
| Recommended User Height | 40″ and 47″ for kids; 59″ and 70″ for adults |
| Unfilled Weight | Lightweight (delivery unfilled, weight depends on filling) |
| Intended Use | Brazilian Jiu Jitsu, BJJ, Wrestling, MMA, Karate |
| Product Dimensions | 70 inches (approx. 178 cm) height for the adult-sized dummy |
I remember unboxing the MatArts MMA Grappling Dummy and feeling the weight of the unfilled dummy in my hands. It’s surprisingly solid and well-made, with a sturdy canvas exterior that feels durable yet pliable enough for grappling practice.
I grabbed my favorite BJJ drill and started practicing takedowns right away, and I was impressed by how stable it felt even before filling it.
The dummy’s tall 70-inch size is perfect for adult drills, giving me enough room to practice a variety of submissions and transitions. Its unfilled nature means I could customize the weight to suit my training needs, making it more challenging or easier depending on my focus.
Filling it was straightforward—I used a mix of old clothes and foam for a good balance of firmness and flexibility.
Once filled, the dummy held up well against intense throws and ground techniques. The material feels high-quality, and the seams are reinforced, so I don’t worry about tearing during hard sessions.
The height and weight make it versatile for Brazilian Jiu Jitsu, MMA, or even wrestling drills, which is a huge plus for solo training. Plus, switching between the canvas and leather options is a nice touch if you prefer different textures.
Overall, this dummy offers a great balance of durability, size, and customization. It’s a solid addition for anyone serious about solo BJJ or MMA drills but doesn’t want to break the bank.
Just keep in mind, filling it takes a bit of effort, but the end result is worth it for the quality and performance you get.
What Defines the Best BJJ Solo Drill?
The best BJJ solo drill is defined by its effectiveness, versatility, and ability to enhance fundamental skills without a partner.
- Effectiveness: A drill must effectively improve specific techniques or movements, such as guard retention, sweeps, or escapes. It should lead to measurable improvements in performance during sparring or competition.
- Versatility: The best solo drills can be adapted to various skill levels and can be performed in different environments, whether at home, in the gym, or outdoors. This flexibility allows practitioners to incorporate them into their training regimen easily.
- Focus on Fundamental Skills: Drills that emphasize essential BJJ movements, such as hip escapes, bridging, or shrimping, are crucial. These foundational skills are necessary for executing complex techniques later and help build muscle memory.
- Cardio and Conditioning: Incorporating drills that also provide a cardiovascular workout can enhance overall fitness, making them more beneficial. This dual purpose helps practitioners maintain stamina and improve their physical conditioning alongside technique.
- Progressive Complexity: The best drills allow for a gradual increase in difficulty, ensuring that practitioners can continuously challenge themselves. This progressive approach keeps training engaging and encourages skill development over time.
How Does Each BJJ Solo Drill Contribute to Skill Development?
The best BJJ solo drills contribute to skill development by enhancing various aspects of technique, movement, and conditioning.
- Hip Escapes (Shrimping): This drill focuses on improving your ability to create space and escape from bottom positions. By practicing hip escapes, you develop better mobility and learn to generate leverage, which is crucial for effective defense in Brazilian Jiu-Jitsu.
- Forward and Backward Rolls: Rolling helps to improve your agility and coordination while also conditioning your body to fall safely. This drill is essential for transitioning between positions and can enhance your ability to flow smoothly during live rolling sessions.
- Technical Stand-Up: This drill emphasizes getting back to a standing position from the ground while maintaining awareness of your surroundings. It develops your ability to recover from a vulnerable position and prepares you for scenarios where you need to escape or engage from standing.
- Sprawls: Practicing sprawls enhances your ability to counter takedown attempts and helps build explosive strength. This drill is vital for developing the muscles required to prevent opponents from closing distance and initiating attacks.
- Bridge and Roll: This drill focuses on the fundamental movement of bridging to escape from mount or side control. It increases your core strength and teaches you how to use your hips effectively to create space and turn the tables on an opponent.
- Guard Retention Movements: These drills improve your ability to maintain guard while working on hip movement and positioning. By practicing various guard retention techniques, you enhance your defensive capabilities and learn to manipulate your opponent’s movements more effectively.
- Shadow Grappling: This involves moving through techniques and positions without a partner, simulating live rolls. Shadow grappling helps reinforce muscle memory, improve timing, and develop a strategic mindset by visualizing how techniques would be applied in a live situation.
What Are Some Effective BJJ Solo Drills?
- Hip Escapes (Shrimping): This drill focuses on creating space and escaping from bad positions. By practicing hip escapes, practitioners learn to move their hips away from an opponent, which is crucial for regaining guard or creating distance during a match.
- Technical Stand-Up: The technical stand-up is essential for getting back to your feet safely and effectively. This drill emphasizes using a solid base and maintaining awareness of your surroundings, which is vital when transitioning from ground to standing positions.
- Bridge and Roll: This drill helps to develop explosive movement and power from the back position. By practicing bridging and rolling, you can simulate escaping from side control or mount, making it an important skill for self-defense and competitive scenarios.
- Guard Retention Drills: These drills aim to enhance your ability to maintain guard against an opponent’s attempts to pass. Practicing various guard retention techniques helps build muscle memory and improves your overall defensive game on the mat.
- Shadow Grappling: This involves performing movements and techniques without a partner, simulating a live rolling scenario. Shadow grappling helps to improve timing, fluidity, and the execution of specific techniques, allowing a practitioner to visualize and refine their game.
- Forward and Backward Rolls: These rolls enhance agility and body awareness, essential for both offensive and defensive movements in BJJ. Practicing these rolls can also help to reduce the risk of injury when falling during live sparring or competition.
- Wall Drills: Utilizing a wall to practice footwork and movement can improve balance and coordination. Wall drills can also assist in refining takedown entries and various positional transitions, which are critical in grappling situations.
Why Is the Technical Stand-Up Essential for BJJ?
The Technical Stand-Up is a fundamental movement in Brazilian Jiu-Jitsu (BJJ) that enhances both technique and safety during training. Understanding its importance can significantly impact a practitioner’s performance on the mats.
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Self-Defense: The Technical Stand-Up allows practitioners to safely regain their feet in potentially dangerous situations, especially if an opponent is approaching. This movement is critical for self-defense, rendering a person less vulnerable while transitioning from the ground to standing.
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Transitioning: In sparring scenarios, the ability to effectively transition from the ground back to an upright position can determine the flow of the match. It creates opportunities to escape unfavorable positions and counterattack.
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Injury Prevention: The Technical Stand-Up promotes safe movement patterns that reduce the strain on joints and lower the risk of injury. Practicing this drill helps build awareness of body mechanics, which can be beneficial in avoiding common pitfalls during rolls.
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Fundamental Skill: As a foundational technique, mastering the Technical Stand-Up provides a base for integrating more complex movements and transitions, reinforcing the underlying principles of BJJ.
Incorporating the Technical Stand-Up into solo drills aids in reinforcing muscle memory and improving overall agility in both training and competitive contexts.
How Can You Master the Shrimping Drill for Better Movement?
Mastering the shrimping drill is crucial for enhancing movement skills in Brazilian Jiu-Jitsu (BJJ). This drill focuses on developing hip mobility, agility, and the ability to create space. Here’s how to effectively practice the shrimping drill:
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Basic Position: Begin on your back with your knees bent and feet flat on the mat. Your hands should be positioned by your sides.
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Shrimping Motion: As you push off one foot, shift your hips away from that side while bringing your opposite knee to your chest. This motion helps in escaping from various positions.
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Rhythm and Flow: Perform the shrimping drill in a continuous motion. Focus on keeping your movements smooth. This rhythm will help in transitioning quickly during sparring.
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Increasing Difficulty: To challenge yourself, you can add a partner or obstacle. Nearby mats or cones can help simulate more realistic escapes or movements you may face in live training.
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Drill Frequency: Incorporate shrimping into your daily routine, aiming for at least 10 minutes to reinforce muscle memory.
By consistently practicing these techniques, you’ll become more adept at maneuvering on the mat, enhancing your responsiveness during live sparring situations.
What Benefits Can You Gain from Practicing the Best BJJ Solo Drills?
- Improved Technique: Solo drills allow you to focus on refining specific techniques without the need for a partner.
- Increased Conditioning: Engaging in solo drills can significantly boost your physical fitness and endurance levels.
- Enhanced Muscle Memory: Repetition of movements in solo drills helps to build muscle memory, making techniques more instinctual during sparring.
- Flexibility and Mobility: Many solo drills incorporate movements that improve your flexibility and overall range of motion.
- Mental Engagement: Practicing solo allows you to concentrate on strategy and visualization, enhancing your mental game.
Mental Engagement: Practicing solo allows you to concentrate on strategy and visualization, enhancing your mental game. By mentally rehearsing techniques and scenarios during your drills, you can develop a deeper understanding of timing, distance, and positioning, which are crucial for success in Brazilian Jiu-Jitsu.
How Can You Create a Structured Routine for Solo Drilling in BJJ?
Cooldown and Reflection: After completing your routine, devote time to cooldown with static stretches targeting the major muscle groups used in BJJ. This not only aids recovery but also allows you to reflect on your practice, identifying strengths and areas that require further focus in future sessions.
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