White Belt University 1.1 - Intro to Floor Drills

White Belt University 1.1 - Intro to Floor Drills

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The first chapter of the White Belt University will cover the basic floor drill movements such as break falls, rolling, hip mobility movements, and proper stand-up. In this lesson, Xande explains the purpose of floor drills and how we often practice them every training session to get our bodies warm but also to ingrain the movements into our muscle memory to keep us safe. These movements are found in various sweeps, passes, and defenses throughout jiu jitsu and are recognized as the core movements in the sport of Brazilian Jiu Jitsu.

White Belt University 1.2 Breakfalls - The Proper Way to Fall Forward, Backward, and Sideways

White Belt University 1.2 Breakfalls - The Proper Way to Fall Forward, Backward, and Sideways

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One of the first lessons that you may receive at a Judo or Brazilian Jiu Jitsu school is how to fall properly. In this lesson we learn how to fall properly in a forward, backward, and sideways breakfall. This is an important lesson to have early on because it can dramatically reduce unnecessary injuries from falling or being thrown. It is a common instinct for people who have not trained in a grappling sport to stiff arm the floor to try to catch themselves when falling. In this lesson we learn to practice our breakfalls to condition ourselves to breakfall instinctively rather than posting out with a straight arm. When being tossed or falling, stiff arming the ground is a good way to break your elbow or wrist. By slapping the mat in a proper breakfall, we disperse the energy of the impact throughout our body to reduce the damage done to one area of our body and effectively remove any concentrated trauma that may cause broken bones or joints.

White Belt University 1.3 Rolling - Learning the Front, Back, and Side Rolls

White Belt University 1.3 Rolling - Learning the Front, Back, and Side Rolls

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Our next lesson brings us to a mobility drill that is very important in your journey as a jiu jitsu practitioner. Learning to do a proper front roll or back roll early on can help any unnecessary injuries to our neck through improper form. Many gyms start their warm ups with front, back, and side rolls to ingrain these movements into our muscle memory so that we can roll instinctively even during the heat of a jiu jitsu fight.

White Belt University 1.41 Hip Mobility - The Bridge or Upa

White Belt University 1.41 Hip Mobility - The Bridge or Upa

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In this lesson Xande teaches us our first lesson in the hip mobility series of our floor drills. The bridge is used in almost every match and primarily involves lifting the pelvis off the ground so that our body is supported by our feet and shoulders. The movement conditions our neck and back during our warm ups and is often used as a defensive movement during a match to create space between ourselves and our opponents when they have you pinned or have you mounted.

White Belt University 1.42 Hip Mobility - Traditional, One Foot, and Two Feet Hip Escapes

White Belt University 1.42 Hip Mobility - Traditional, One Foot, and Two Feet Hip Escapes

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This core movement is used to train ourselves to pivot our hips in a way to increase mobility and create space in sticky situations. It's often used to create distance between fighters or to escape from bad positions. Hip movement is very important for bottom guard players in grappling. It can also be used to create leverage, get back to standing, or finish submissions. This movement is practiced daily at most grappling gyms to ingrain it into muscle memory.

White Belt University 1.43 Hip Mobility - Hip Escape Belly Down

White Belt University 1.43 Hip Mobility - Hip Escape Belly Down

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In this lesson we combine the movement from the previous lesson and hip escape to swing our hips to a belly down situation to get back up to our knees or feet. This movement is commonly used by grapplers who are pinned on bottom and are looking to escape from side control to recover their guard or get back to a standing position.

White Belt University 1.44 Hip Mobiliy - Ginaustica Side to Side Drill

White Belt University 1.44 Hip Mobiliy - Ginaustica Side to Side Drill

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This floor drill is a Ginaustica Natural movement and teaches balance and mobility to swing your legs from side to side. This drill can be used to build endurance, strength, and mobility in your abs and hips to condition our fighters to be more nimble in their seated transitions.

White Belt University 1.51 Standing - The Technical Standup and Getup

White Belt University 1.51 Standing - The Technical Standup and Getup

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Xande teaches the proper way to perform a technical stand up. This drill teaches fighters how to go from a seated position to your feet while minimizing the risk of being kicked in the face or being taken down in the process.

White Belt University 1.52 Sitting - The Safe Seat

White Belt University 1.52 Sitting - The Safe Seat

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Xande teaches the proper way to go from your knees or a standing position back to a seated position. This movement is important to condition in grapplers to avoid unnecessary trauma to our knees when falling backwards. It is common for our opponents to push and pull to destabilize our balance and this drill conditions us for safety in these situations.

White Belt University 1.53 Standing - The Warrior Walk

White Belt University 1.53 Standing - The Warrior Walk

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Xande teaches a Ginaustica Natural movement called the Warrior Walk often found in guard passing such as the double underleg guard pass. This movement teaches us how to raise one knee and come forward so that we can apply pressure and immobilize our opponent's hips to pass their guard.

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