Like my professor tells me all the time – BJJ is a game of space and you are either creating it or occupying it. The problem is that when someone is on top of you occupying a lot of space there it can be tough to create enough for you to move.
This is where having strong hips, a strong core and an understanding of how to get your arms out of the way to help you create space is so important for your game. And one of my favorite exercises for developing these things in a BJJ specific way are Plank Rolls.
Watch this video to see how to do Plank Rolls and how it applies to your BJJ game.
I suggest doing 2 sets of 5-10 reps in each direction. You can also slow down the movements to really increase the difficulty as well. When you can do 10 reps in each direction moving slow and controlled the whole time you’ll definitely notice a difference with how you are moving to create space when rolling.
Exercises like Plank Rolls are a great example of how you can apply smart strength training to help improve your BJJ specific fitness and movement skills. Try using this exercise next time you train and let me know what you think.
Until next time…
Tags: core training
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