White Belt University 3.4 - Knee on Belly Survival and Running Escape
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Saulo teaches how to survive in the knee on belly position and how to recover to a more neutral position using the running escape. He advises against using your hands to press on your opponent's knee. While it may be a natural reflex to use your hands to relieve the pressure of the knee on your hands, using your arms to push on their knee can provide your opponent with opportunities to attack your arm. Instead, we roll away from the knee and use our arm and knee to create a shield and rotate our hips out and away to make the running escape.
White Belt University 3.5 - Classic Submission Escapes from the Triangle, Armbar, and Guillotine
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Saulo teaches how to position ourselves to make an escape from three common submissions in Brazilian Jiu Jitsu. Saulo teaches what not to do when you are being threatened by these submissions then shows how to escape from the Triangle, Armbar, and Guillotine.
White Belt University 2.1 - Breaking Grips and Setting Up for Takedowns
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Saulo covers three different ways to break your opponent's grips on your gi and how to position yourself to set up take downs.
White Belt University 2.2 Foot Sweeps - Osoto Gari, Ouchi Gari, and Morote Gari
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Saulo covers three foot sweep (ashi) takedowns that he believes all white belts should know before becoming a blue belt. These three basic takedowns are among the first ones taught to most beginners in Judo.
White Belt University 2.3 Hip Throws - Ippon Seoi Nage, Koshi Guruma, and O Goshi
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Saulo teaches three different hip throws that can be used to take your opponent down. The concept of pivoting your body and using your hip to throw your opponent does not come quickly and requires lots of practice and drilling to be able to achieve a throw against a fully resisting opponent. These three hip throws are staple takedowns in the art of Judo and Saulo frequently uses the Ippon Seoi Nage in competition.
White Belt University 2.4 Wrestling Takedowns - Bodylock, Double Leg, and Single Leg
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Xande teaches three basic wrestling takedowns that can be used to take your opponent to the ground. The first is the double underhook bodylock takedown which is often taught for self defense purposes. The double leg and single leg takedowns are very common in the sport of wrestling and used in almost every match.
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
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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
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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
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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
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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
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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.