Jiu-Jitsu for Beginners: What You Need to Know Before Your First Class

Starting Brazilian Jiu-Jitsu (BJJ) can feel intimidating, but don’t worry! Every expert was once a beginner. Whether you’re looking to improve fitness, learn self-defense, or challenge yourself mentally, BJJ offers a unique combination of physical and mental skills. In this guide, we’ll cover everything you need to know before stepping into your first class, so you can start your journey with confidence.

What is Brazilian Jiu-Jitsu?

Brazilian Jiu-Jitsu is a grappling-based martial art that focuses on controlling your opponent using leverage, submissions, and positional dominance. Unlike striking-based martial arts, BJJ relies on technique over strength, making it suitable for people of all sizes and fitness levels. The goal is to control your opponent, and if necessary, finish with a submission hold like a choke or joint lock.

Benefits of Training Jiu-Jitsu

Before diving into the technical aspects, it’s essential to understand the many benefits of training BJJ:

• Self-Defense: BJJ is one of the most effective martial arts for real-world self-defense.
• Improved Fitness: Training improves your strength, flexibility, and cardiovascular endurance.
• Mental Toughness: BJJ challenges you to think under pressure, sharpening your problem-solving skills.
• Community: BJJ gyms foster a sense of camaraderie and respect, creating a supportive environment.

What to Expect in Your First Jiu-Jitsu Class

1. Warm-Up

Most BJJ classes begin with a light warm-up to prepare your body for the physical demands of training. This can include jogging, stretching, and functional movements like shrimping or bear crawls, which mimic movements used in grappling. Don’t be discouraged if you find the warm-up challenging at first—it gets easier with time!

2. Technique Drills

After the warm-up, you’ll move on to learning and drilling specific techniques. As a beginner, you’ll focus on fundamental positions like the guard, mount, and side control, along with simple submissions like the armbar or triangle choke. Instructors will typically demonstrate a technique, then guide you as you practice with a partner.

3. Sparring (Rolling)

At the end of class, some gyms include live sparring, also known as rolling. As a beginner, you may not spar during your first few sessions, but it’s important to understand what it is. Rolling is where you apply the techniques you’ve learned in a controlled, live situation against a resisting partner. It’s an essential part of improving your BJJ skills over time.

What to Bring to Your First BJJ Class

Before attending your first class, make sure you have the proper gear and mindset:

1. Gi or No-Gi?

Check with your gym to see if your first class is Gi or No-Gi. A Gi is the traditional BJJ uniform, consisting of a jacket and pants. No-Gi classes are done in athletic wear like rash guards and shorts, without the Gi. If you don’t have a Gi yet, most gyms will have a loaner you can borrow for your first few classes.

2. Comfortable Clothing

If your first class is No-Gi, wear tight-fitting clothing like a rash guard and compression shorts or leggings. Avoid baggy clothes, as they can get in the way during training. Also, ensure you remove any jewelry, as it can cause injuries.

3. Water Bottle

BJJ is physically demanding, so you’ll need to stay hydrated throughout your class. Bring a water bottle and take small sips during breaks to keep yourself refreshed.

4. Positive Attitude

Your mindset is just as important as your gear! Approach your first class with an open mind and be ready to learn. Don’t be afraid to ask questions, and remember, everyone in the gym started exactly where you are now.

Etiquette on the Mats

BJJ gyms have their own unique culture, and understanding the basic etiquette can help you feel more comfortable as a beginner:

• Respect the Instructor: Always listen carefully when the instructor is teaching, and avoid talking while they’re giving instructions.
• Hygiene is Key: Make sure to shower before class, trim your nails, and wash your Gi or training clothes. Cleanliness is a big deal in BJJ to prevent infections like staph or ringworm.
• Tap Early and Often: If you find yourself in a submission, don’t hesitate to tap! Tapping is the way to signal to your partner that you concede, and it prevents injury. There’s no shame in tapping—everyone does it.
• Respect Your Training Partners: BJJ is about mutual learning. Train with control, avoid using excessive strength, and always thank your partner after a roll.

Essential Techniques for Beginners

While your first class will introduce you to the basics, there are a few key concepts and positions that every beginner should start learning:

1. The Guard

The guard is one of the most important positions in BJJ, where you are on your back while your legs control your opponent. There are several types of guards, but as a beginner, you’ll likely start with the closed guard. From here, you’ll learn how to control your opponent and set up sweeps or submissions.

2. Shrimping

Shrimping is a fundamental movement in BJJ used to create space between you and your opponent. It’s a key movement for escapes, allowing you to regain a better position from your back. Expect to practice this a lot, especially during your warm-up.

3. Submissions

In your first class, you may be introduced to simple submissions like the armbar or rear-naked choke. These techniques involve using leverage and proper body mechanics to force your opponent to tap out. Focus on the basics and avoid trying to muscle your way into submissions.

How Often Should You Train?

As a beginner, it’s common to feel sore after your first class. Don’t be discouraged—this is normal! Aim to train 2-3 times a week to allow your body time to adapt. Consistency is key in BJJ, and the more you train, the faster you’ll improve.

Final Thoughts

Starting Brazilian Jiu-Jitsu is an exciting journey that will challenge you physically and mentally. As a beginner, the most important thing is to stay patient and enjoy the learning process. Everyone progresses at their own pace, and there’s no rush to master techniques overnight. Focus on the fundamentals, listen to your instructor, and have fun on the mats. Welcome to the BJJ community!