Name: Playbook - Roedel Mims - Solo Drills
Uploaded: 2023-08-12T14:45:10.212Z
Duration: 20 min
Description: Solo Drills

Alone on the mats? Fear not! Continue to work on your technique with these drills or even use it as a warm up before class starts!

Do these drills when you don’t have a partner, want to tighten up your form, or want a Jiu Jitsu style workout

- Lie on your back and bring your heels close to your butt
- Press your feet into the mat and lift your hips up
- Shift your weight to one side and roll up to your shoulder
- Alternate Sides
* Keep your elbows TIGHT to your ribs and exaggerate the movement as if you are bumping someone off of you

Shoulder Bridge

- Lie on your back and bring your heels close to your butt
- Turn and lie on one side
- Put your weight on your shoulder, plant your feet, and push your hips backwards
- Use your heels to pull yourself back to the starting position
- Alternate sides
* Keep elbows tight until your hips go back and exaggerate the movement as if you are pushing someone away from you

Shrimping

- Lie on your back and bring your heels close to your butt
- Point your knees in the same direction
- Take outside or top leg and step over the other leg
- Pull inside or bottom leg under the other leg and return to starting position
- Alternate sides
* Keep elbows TIGHT and exaggerate the movement as if you are stepping over and trapping someone’s leg

Crazy Legs

- Lie on your back and raise your feet in the air
- Kick both feet up and lift hips off of the mat
- Swing both legs down to build some momentum
- Lay one leg flat and point the other leg up
- Push hips forward as you come up onto one knee
- Alternate sides
* Keep core engaged so you are not flat on your back
** Momentum is key

Hip Up - Hip In

- Start on hands and knees (referee’s position)
- Open one leg and point knee out to the side
- Lift same side arm off the mat, knee slide forward (at an angle) with the opposite leg, and throw your elbow back towards your ribs
- Keep inside arm locked out, step over with the outside leg, and turn 90 degrees returning back to the starting position
- Alternate sides
* Make sure you sit to your hip when you do your knee slide