02/12/2020
๐๐ข๐ ๐ ๐ข๐ก ๐๐๐ ๐ง๐ฅ๐๐๐ก๐๐ก๐ ๐ ๐๐ฆ๐ง๐๐๐๐ฆ #๐ญ
๐ข๐ป๐น๐ ๐ฅ๐ผ๐น๐น๐ถ๐ป๐ด
Rolling is fun. In fact, most people who train BJJ find it to be insanely fun. So much so that they often forego regular classes in lieu of going to open mats and rolling more. This, in my opinion, is one of the largest mistakes a person can make, especially at the beginner ranks of white and blue belt.
Donโt get me wrong, rolling is an important part of skill development. But it canโt be the only thing you do.
โ๐๐จ๐ง ๐ ๐๐ข๐กโ๐ง ๐๐๐๐ ๐๐๐๐ ๐โ๐ ๐๐๐๐ฅ๐ก๐๐ก๐ ๐๐ก๐ฌ๐ง๐๐๐ก๐ ๐ช๐๐๐ก ๐ ๐๐ฅ๐๐๐. ๐ ๐๐๐๐ฅ๐ก ๐๐๐ฆ๐ง ๐๐ฌ ๐ฅ๐ข๐๐๐๐ก๐.โ
To that I say, โBullsh*t.โ
Learning isnโt something you often feel happening. In fact, its more likely that you will drill something for a little while and it doesnโt feel like itโs โclicking.โ Then you come back to that mechanic a day later and it starts to work. It feels better. This is because a large part of learning, especially movements, is developing the neuropathways that allow your brain to automatically tell your body what to do.
Studies have been done on this at nauseum. In many common studies, a completely untrained person is put on a bench press to see what their maximum weight they can push is. Then after some training, they are put on it again. Of course, they can do more weight. But whatโs telling is that the control groups, the groups of people that did no training after the initial assessment, often are able to lift more weight too. This is because their brains develop neuropathways that teach them to better perform the movement, making it more comfortable for them and more stable.
Itโs no different with your body. After a few days of drilling a movement pattern, your body will begin doing it more easily and efficiently. This comes through doing the movement over and over again.
In his book, โOutliers,โ Malcolm Gladwell talks about the number 10,000. This is the number of repetitions or hours of training that appears over and over again among experts in every field. In fact, thereโs such a strong correlation between 10,000 hours or reps of training that he asserts someone should try to get to that level as aggressively as possible. Itโs a fantastic book that I highly recommend you pick up and read.
๐ก๐ผ๐ ๐ต๐ฒ๐ฟ๐ฒโ๐ ๐๐ต๐ฒ๐ฟ๐ฒ ๐ ๐ฐ๐ต๐ฎ๐ป๐ด๐ฒ ๐บ๐ ๐๐๐ป๐ฒ ๐ฎ ๐น๐ถ๐๐๐น๐ฒ ๐ฏ๐ถ๐.
Advanced Ranks
More advanced ranks, who are able to control positions and pace in their rolls can use rolling as drilling in some cases. But this should never be the first exposure to a technique and certainly shouldnโt be the only method of drilling. And I rarely see advanced ranks not drill in some way.
In fact, there are 3 important facets to learning a new mechanic.
1. Performing the movement with only body weight (no partner)
2. Performing the movement with a compliant partner (various methods)
3. Performing the movement with a non-compliant partner
If you canโt do #1, you will not be able to do #3 and are just likely to get hurt trying.
๐น๐ด๐ถ๐: ๐โ๐ ๐๐ด๐ฝ๐๐
๐ผ๐๐ ๐๐ ๐๐๐๐ข๐๐๐๐ ๐ผ ๐ ๐๐ ๐๐ ๐๐๐ข-๐๐๐ก๐ ๐ข ๐๐๐๐ ๐๐๐๐ ๐๐๐๐ ๐ก๐๐โ๐๐๐๐ข๐ ๐๐ฅ๐๐๐ข๐ก๐๐๐. ๐โ๐๐ ๐๐๐๐๐ข๐๐๐ ๐๐๐๐๐๐๐ ๐ฆ๐๐ข๐๐ ๐๐๐ ๐กโ๐๐๐ข๐โ ๐๐๐ ๐๐ ๐ก๐๐๐๐, ๐๐๐ก ๐ก๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐ฆ (๐ฆ๐๐ข ๐๐๐๐โ๐ก ๐๐๐๐๐๐๐๐ง๐ ๐ ๐๐๐๐๐๐๐), ๐๐๐ ๐๐ข๐ ๐ก ๐๐ก๐ก๐๐๐๐ก๐๐๐ ๐ ๐๐๐ฃ๐๐๐๐๐ก ๐ฆ๐๐ข๐ ๐๐๐๐ฆ ๐๐ ๐โ๐ก ๐๐๐๐๐ฆ ๐๐๐ ๐คโ๐๐ ๐กโ๐๐๐๐ โ๐ ๐ ๐๐๐๐ ๐๐ ๐๐๐ ๐๐ ๐ก๐๐๐ ๐ฆ๐๐ข.
A common problem I see with people who mostly just roll is a dependence on physical attributes. Speed, strength, flexibility, and explosion are often substituted for solid mechanics. While these attributes are wonderful to have, they should not be the basis for your techniques as they tend to dissipate with time and age.
โ๐๐ฅ๐๐๐๐๐ก๐ ๐๐ฆ ๐๐ข๐ฅ๐๐ก๐!โ
Well, it can be. Especially when the drilling is 100% compliant. Going back to our bench press discussion, itโs kinda like doing the bench press with no weight on the bar. Not very glamorous. But this isnโt the only kind of drilling there is. In fact, that is only 1 step above doing it without a partner at all.
Here are 3 more types of drilling that can all combine to make your training sessions fun and interesting while still teaching your body the solid mechanics it needs to get better.
1. Increase the rep: In this type of drilling you start by doing the mechanic or technique as slowly as you humanly can. Then, begin to increase the speed of your repetitions until you find a point where you canโt do the mechanic properly any faster. Stay at that speed and get 10 more reps.
2. Combine the Rep: Instead of doing only the move or mechanic youโre drilling, start one move before the rep, do the rep, then follow up with one move after the rep. This will teach you to look for the mechanic before and help develop timing. For example, letโs say youโre working a sit-up sweep. You might do an elbow escape from mount to the guard, do your sit-up sweep, then end with an armbar. This will allow you to pay attention to grip sets before and after, as well as the timing that goes with the technique.
3. Semi-Resistant: In this method, your training partner will give you light resistance in various different spots of the move. The goal is to figure out where you are weak in the technique and expose that in a controlled setting.
4. Get The Look: A โlookโ is a sports term that means you act like an opponent is going to act. Just like a scout team in sports, this drill is about your partner moving in a way that will set you up for the technique. Itโs your job to identify when they do and hit the move. Maybe you know your opponent has the habit of making posture in an explosive manner. This is a good time to practice the sit-up sweep. Your training partner will train a little in your guard and eventually explode up. When they do, itโs your job to recognize the โlookโ and execute the correct technique.
In the end, drilling is the basis of all skill acquisition. This is true in all sports. There are no sports where practicing the full sport constantly is the main mode of training. Even in something as basic as running, we do multiple drills to increase stride length, posture, stride turnover, arm swing, and more.
If youโre skipping your drilling time, stop it. Think of it this way. The instructors of the academy are probably able to beat you. They got that way by drilling and are trained to know how to teach you effectively. You are paying for that knowledge. It makes no sense to skip out on it.
Next week Iโll talk about the # 2 Mistake I see in BJJ often. NOT ROLLING ENOUGH!
See you on the mats,
Bill
P.S. There are hundreds of ways to drill. If you know a good one, let us know. Comment below with any cool drills you like. Maybe youโll even see it in class sometime.
