BJJ Solo Drills | The Complete Guide to Training Alone

Think, you’re pinned in side control during a live roll. Your heart’s pounding, your partner’s heavy, and yet your hips shift just enough to create space. You recover guard like it was second nature.

That instinct didn’t appear out of thin air. It came from hours of solo drilling.

I’m Steve Marlin, a BJJ brown belt and lifelong martial artist. Like many of you, I’ve trained in garages, hotel rooms, and even airport lounges when mats weren’t an option. And every time, solo drills kept my game alive.

At Martial Boss, we believe every martial artist deserves tools to grow, no matter their schedule, location, or belt color. That’s why this guide dives deep into BJJ solo drills, the unsung heroes of consistent progress.

You’ll learn why they work, which ones matter most, and how to turn 10 minutes alone into real mat gains, all without a partner or fancy gear.

Why BJJ Solo Drills Matter (More Than You Think)

solo drill BJJ

The Science Behind Solo Training

Your brain is basically a prediction machine. Every time you repeat a movement, you’re carving deeper grooves into your neural pathways.

Think about learning to drive. Remember how overwhelming it felt at first? Check the mirror, signal, check the blind spot, turn the wheel. Your conscious mind juggled every detail.

But after months of practice, your body takes over. You merge onto the highway while chatting with a friend. That’s motor learning in action.

BJJ solo drills work the same way. Repetition builds neural pathways that eventually become automatic. Your muscles don’t actually have memory (that’s a myth), but your nervous system absolutely does.

Here’s the fascinating part: research shows that combining visualization with physical movement accelerates skill acquisition. When you practice a shrimp while imagining pressure from side control, your brain fires similar patterns as if you were actually escaping a real opponent.

Solo drills also prevent injuries through controlled, low-impact practice. You’re teaching your body proper mechanics without the unpredictable chaos of live rolling. This matters especially for your neck, spine, and joints that take constant abuse during training.

Solo vs. Partner Drills: Two Sides of the Same Coin

Let me clear something up right now: solo drills won’t replace partner training. Anyone who tells you otherwise is selling something.

Partner training is your live laboratory. It’s where you test techniques under pressure, adapt to resistance, and develop timing against unpredictable opponents.

But here’s what solo work does brilliantly: it serves as your technique laboratory. It’s where you perfect mechanics before adding the pressure of a resisting opponent.

Think of it like practicing your guitar scales versus playing in a band. You need both. The scales develop your finger memory and precision. The band teaches you to adapt, improvise, and perform under pressure.

Solo drilling lets you slow things down. You can focus purely on hip movement during a shrimp without worrying about someone passing your guard. You can drill a technical stand-up 50 times in a row until it feels smooth.

Then when you train with partners, those movements are already in your body. You’re not thinking about the mechanics anymore. You’re thinking about strategy, timing, and reading your opponent.

Real-World Benefits for Every Practitioner

Solo drills aren’t just for one type of grappler. They benefit everyone, regardless of belt level.

Beginners, you’re building foundational movement patterns. Your body has no idea what a shrimp is yet. Solo drilling teaches these basic movements in a low-pressure environment before live training overwhelms you.

I remember my first month of BJJ. I felt like a fish flopping on the beach during rolls. But 10 minutes of solo drilling before each class helped my body understand the basic positions. Within two months, my movement quality jumped significantly.

Advanced practitioners use solo drills to refine transitions and recover from injuries. Even black belts like Gordon Ryan drill solo movements daily. They’re not learning new techniques—they’re polishing the mechanics that make their game flow seamlessly.

Busy adults, this is your secret weapon. You can train consistently without gym access. Got 15 minutes before work? Drill some shrimps and technical stand-ups. Your consistency will compound over weeks and months.

Competitors, solo work maintains sharpness on your off days. You can’t roll hard seven days a week without burning out. But you can do focused solo drilling that keeps your movement patterns crisp between competition rounds.

Debunking Common Myths

Let’s kill some bad ideas floating around the BJJ community.

Myth #1: “Solo drills don’t translate to real rolling.”

This is like saying practicing free throws won’t help your basketball game. Solo drills build your movement vocabulary. They teach your body the fundamental patterns that everything else builds on.

Yes, you still need partner training. But the guy who drills solo 15 minutes daily will develop faster than the guy who only trains in class twice a week. I’ve seen it happen dozens of times.

Myth #2: “Only white belts need solo drills.”

Ask any high-level competitor about their training routine. They all drill basic movements constantly. Gordon Ryan, one of the best grapplers on the planet, has talked extensively about his solo drilling practice.

Black belts don’t outgrow fundamentals. They just execute them with more precision and better timing.

Myth #3: “You need fancy gear and equipment.”

Nonsense. Most effective solo drills require only your body and floor space. I’ve done productive training sessions in tiny hotel rooms with carpet floors. A yoga mat helps, but it’s not essential.

Don’t let lack of equipment become your excuse. Your body is the only tool you truly need.

Essential Categories of BJJ Solo Drills (Organized by Purpose)

Warm-Up & Mobility Drills

Before you dive into intensive drilling, your body needs activation. These movements wake up your joints, increase blood flow, and prepare your nervous system for movement.

Shrimping is your bread and butter. This hip escape movement appears everywhere in jiu-jitsu. Practice it in multiple directions: left, right, and even backward.

Start slow. Lie on your side, plant your top foot, and push your hips away while sliding your bottom leg out. Focus on creating maximum distance with each rep.

Common mistake? People treat shrimping like cardio. They rush through dozens of terrible reps that reinforce bad habits. Slow down. Make each one crisp.

Bridging (upa) builds explosive power through your hips and core. Lie on your back, plant both feet near your butt, and drive your hips toward the ceiling. Control the tempo—don’t just flop up and down.

Advanced version: Add a twist at the top, simulating the motion you’d use to escape mount. This develops the coordinated movement pattern your body needs during actual escapes.

Shoulder rolls and neck bridges deserve a safety warning. Never force these movements if you have neck issues. Start gently and build tolerance over weeks, not days.

I learned this lesson the hard way. Early in my training, I tried to copy the crazy neck rolls I saw black belts doing. Woke up the next morning barely able to turn my head. Patience beats ego every time.

These warm-up drills serve multiple purposes: they activate your hips, protect your joints from injury, and mentally prepare you for the work ahead.

Core Hip & Escape Mechanics

Your hips are your power plant in jiu-jitsu. Every escape, sweep, and submission starts with hip movement. These drills develop the foundational mechanics you’ll use thousands of times on the mat.

Hip switches teach your body to transition from one hip to the other fluidly. Sit on the floor with one knee up and one leg extended back. Switch positions explosively, landing on your opposite hip.

This movement appears in countless situations: recovering guard, defending leg locks, and transitioning between positions. Get this right, and your entire game improves.

Granby rolls initially feel like trying to pat your head while rubbing your belly. Your body has no reference point for rolling over your shoulder diagonally across your back.

Start by simply rolling from your back to turtle, keeping your chin tucked. Once comfortable, add the diagonal component. Eventually, you’ll chain these together into flowing sequences.

These rolls develop your ability to invert and change angles under pressure. Without them, you’re limited to escaping in predictable directions.

Sit-outs and technical stand-ups bridge the gap between ground and standing positions. As a brown belt, I still drill technical stand-ups weekly. They’re fundamental for guard retention and disengaging from scrambles.

Practice both slow and explosive versions. Slow reps build control. Explosive reps develop the quick-twitch power you need when someone’s trying to pass your guard.

Sprawl-to-balance sequences teach defensive wrestling mechanics. From standing, shoot your legs back while keeping your chest up. Immediately pop back to your feet in one smooth motion.

This drill prepares you for defending takedowns and scrambling situations. It also conditions your legs and core like crazy.

Guard Recovery & Retention Drills

Guard is your home base in jiu-jitsu. These drills develop the defensive reflexes you need to maintain and recover guard without a partner’s help.

Leg pummeling improves your ability to control space with your legs. Sit on the floor in guard position and practice cycling your legs in different patterns: outside, inside, pushing, pulling.

This might look silly, but it teaches your legs to move independently while maintaining frame strength. Your training partners will feel the difference immediately.

Seated guard shuffles develop the hip mobility needed for modern guard systems. Sit with your legs in front of you and shuffle forward, backward, and side to side using just your hips and feet.

Add variations: single leg extended, both legs pulled in, feet on the floor versus feet off the floor. Each variation trains different guard positions.

Inversion flows range from beginner-friendly to advanced. Start simple: lie on your back, grab your knees, and rock back onto your shoulders. Control the movement with your abs, not momentum.

As you progress, add complexity: roll to one shoulder, extend a leg to create angles, and recover to seated guard. These flows develop the body awareness needed for advanced guard retention.

Guard recovery chains link multiple movements into realistic sequences. Start flat on your back (worst case scenario). Shrimp to create space, frame with your arms, sit up to your elbow, then recover to seated guard.

Drill this chain until it becomes one fluid motion. During live training, your body will instinctively know how to recover from bad positions.

Takedown & Standing Drills

Most jiu-jitsu players neglect standing work. Big mistake. These drills improve your balance, timing, and takedown defense without risking injury from bad shots.

Penetration steps and level changes teach proper mechanics for shooting takedowns. Stand in your stance, drop your level by bending your knees (not your back), and step forward with your lead leg.

Practice both fast and slow. Slow reps ensure proper form. Fast reps develop the explosive speed needed for actual shots.

Focus on staying balanced throughout the movement. Bad shots happen when you dive forward with your weight over your toes. Good shots keep your weight centered.

Shadow wrestling brings everything together. Imagine an opponent in front of you. Practice grip fighting, level changes, and shot entries against this invisible partner.

This sounds goofy, but it works. You’re training your brain to see opportunities and react with proper timing. Professional boxers shadow box for the same reason.

Arm drag setups and double-leg footwork can be drilled solo with visualization. Set up the arm drag motion, step to the side, and simulate the angle change. Then drill your double-leg stance and penetration step.

Connect these movements into combinations: grip fight, arm drag, angle change, level change, shot. Your body learns the entire sequence as one flowing motion.

Top 10 Must-Try BJJ Solo Drills (With Step-by-Step Guidance)

1. Directional Shrimp Circuit

Purpose: Build hip mobility and escape mechanics in all directions

Difficulty Level: Beginner-friendly

Reps/Time: 3 sets of 10 reps each direction (about 5 minutes)

How to do it: Lie on your side in a defensive position. Plant your top foot flat on the floor near your bottom knee. Push hard through that foot while extending your bottom leg, creating maximum distance with your hips.

Drill forward shrimps down a hallway or across your room. Then reverse and shrimp backward to your starting point. Finally, practice alternating sides with each rep.

Common errors: Racing through reps without full hip extension. Your hips should create real distance each time, not just wiggle slightly.

Another mistake? Keeping your head flat on the ground. In real jiu-jitsu, you’d be looking at your opponent and framing with your arms. Practice the shrimp with proper head position and arm frames.

Pro tip: Place a towel or small object next to you. Each shrimp should move you past it. This gives you concrete feedback on hip distance.

I remember spending 10 minutes daily on shrimps during my blue belt years. Within three months, escaping side control became almost automatic. My training partners commented on how slippery I’d become.

2. Technical Stand-Up + Sprawl Combo

Purpose: Link defensive movements with standing skills

Difficulty Level: Beginner to intermediate

Reps/Time: 10 continuous reps (about 3 minutes)

How to do it: Start on your back. Post one hand behind you, plant the opposite foot, and stand up in one smooth motion (that’s the technical stand-up). Immediately sprawl your legs back. Return to the ground and repeat on the other side.

This combination trains two critical skills: disengaging safely to your feet and defending takedowns once you’re standing.

Common errors: Standing straight up instead of keeping your hips back. This leaves you vulnerable to takedowns. Maintain your base and balance throughout the movement.

Also, many people forget to keep their eyes up during the sprawl. You’d be tracking your opponent in a real situation.

Pro tip: Add visualization. Imagine someone trying to grab your leg as you stand. Picture defending their shot as you sprawl. This mental component makes the drill far more effective.

3. Granby Roll Progression (Beginner to Advanced)

Purpose: Develop inversion skills and directional changes

Difficulty Level: Beginner to advanced (progressions available)

Reps/Time: Start with 5 reps each side, build to 10 (about 5 minutes)

How to do it:

Beginner version: Lie on your back. Tuck your chin hard to your chest. Roll over one shoulder toward turtle position. Focus on a smooth, controlled roll without flopping.

Intermediate version: Start on your back. Roll diagonally across your back from one shoulder to the opposite hip. Land in turtle position. This diagonal path is key.

Advanced version: Chain multiple granby rolls together. Roll from back to turtle, immediately roll again to reverse your direction, return to guard. Create a flowing sequence.

Common errors: Not tucking your chin. This is dangerous and ineffective. Your chin stays glued to your chest throughout the entire movement.

Another mistake? Using momentum instead of control. Slow granby rolls build better mechanics than fast, sloppy ones.

Pro tip: Place your hands on the floor in specific positions. Beginner: both hands push off the ground. Advanced: no hands (your abs do all the work). This progression forces proper core engagement.

4. Guard Recovery Flow Chain

Purpose: Develop instinctive guard recovery from bad positions

Difficulty Level: Intermediate

Reps/Time: 8-10 complete sequences (about 4 minutes)

How to do it: Start flat on your back with arms and legs extended (worst-case scenario). Execute this sequence:

Shrimp to one side, creating space
Frame with your bottom elbow and top hand
Sit up to your elbow
Post your top foot on the floor
Recover to seated guard position
Return to flat position and repeat on the other side

Common errors: Skipping steps in the sequence. Each position matters. Your body needs to learn the entire chain as one movement.

People also tend to shrimp without creating actual space. Make each shrimp count.

Pro tip: Once comfortable, add resistance visualization. Imagine pressure on your chest during the shrimp. Picture someone blocking your frame as you sit up. This mental resistance makes the drill more realistic.

This chain has saved me countless times. When someone passes my guard and flattens me out, my body automatically knows the escape route.

5. Shadow Passing Drill (Visualize Breaking Grips)

Purpose: Develop passing mechanics and grip fighting awareness

Difficulty Level: Intermediate to advanced

Reps/Time: 5 minutes of continuous movement

How to do it: Stand in your passing posture. Imagine an opponent in guard below you. Visualize their grips on your collar and sleeves.

Practice breaking grips, controlling their legs, and executing your favorite passing sequences. Move around as if navigating their legs. Change levels, switch sides, and maintain your balance.

Common errors: Standing still and just moving your hands. Your feet should be active, maintaining distance and angle.

Also, people forget to actually visualize. Your mind should see the guard, the grips, and the openings. Without mental engagement, this becomes empty movement.

Pro tip: Talk yourself through the sequence out loud. “Breaking collar grip, controlling the knee, stepping around, pressure.” Verbal reinforcement strengthens the neural patterns.

I do this drill before competitions. It gets my brain into passing mode without tiring my body.

6. Armbar Shadow Drill (with Resistance Band)

Purpose: Develop submission mechanics and finishing pressure

Difficulty Level: Beginner to intermediate

Reps/Time: 3 sets of 8 reps each side (about 4 minutes)

How to do it: Attach a resistance band to a stable anchor point at floor level. Lie on your back and loop the band around your hands, simulating an opponent’s arm.

Practice your armbar setup: swing your leg over, pinch your knees, control the wrist, and extend your hips while pulling the band. Hold the finish position for 3 seconds, feeling the tension through your entire body.

Without the band, simply visualize the arm and practice the same mechanics with perfect form.

Common errors: Extending before you’ve controlled the position. In real jiu-jitsu, your opponent escapes if you rush the finish.

Another mistake? Pulling with your arms instead of driving with your hips. Your hips provide the leverage, not your biceps.

Pro tip: Focus on the small details that make armbars tight. Are your knees pinched? Is the thumb pointing up? Is your butt close to their shoulder? These details separate okay armbars from fight-ending ones.

I spent months drilling this movement before it clicked in live training. Now when I get armbar position, my body knows exactly how to finish without thinking.

7. Submission Chain Visualization

Purpose: Build strategic thinking and transition awareness

Difficulty Level: Intermediate to advanced

Reps/Time: 10 minutes of focused visualization

How to do it: Sit or lie in a specific position (mount, back control, closed guard). Close your eyes and visualize attempting your primary submission.

Imagine your opponent defending. Immediately visualize transitioning to your second option. They defend again. Move to your third option. Create an entire chain of submissions flowing from one to the next.

After visualizing, physically practice the movements slowly without a partner. Go through the motions of each transition.

Common errors: Vague, unfocused visualization. You need to see specific details: where are their hands? How do they defend? What opening does that create?

People also visualize only successful submissions. That’s not realistic. Visualize defense and how you adapt.

Pro tip: Drill your actual game plan. If you hunt triangles from closed guard, visualize that specific sequence. Make your solo drilling reflect your real strategy.

This mental drilling has massive value. Studies show visualization activates similar brain regions as physical practice. You’re literally programming your responses.

8. Core Bridging Pyramid

Purpose: Build explosive hip power and mount escape strength

Difficulty Level: Beginner-friendly

Reps/Time: Pyramid structure: 1-2-3-4-5-4-3-2-1 reps (about 6 minutes)

How to do it: Lie on your back with feet flat near your butt. Drive your hips up explosively, lifting your entire back off the floor. Hold for 2 seconds at the top, then lower with control.

The pyramid structure means: Do 1 rep, rest 5 seconds. Do 2 reps, rest 5 seconds. Continue up to 5 reps, then work back down to 1.

Common errors: Using momentum instead of muscular force. Each bridge should be a powerful, controlled explosion from your hips.

Also, people often push through their toes instead of their whole foot. Plant your entire foot flat for maximum power.

Pro tip: Add variations as you get stronger. Bridge and turn to one shoulder (simulating mount escape). Bridge with one leg extended (more challenging). Bridge with hands behind your head (removing arm assistance).

My mount escapes improved dramatically after adding this to my routine. The explosive power transfers directly to live rolling.

9. Grip Strength Towel Pulls

Purpose: Develop crushing grip strength for gi and control positions

Difficulty Level: Beginner-friendly

Reps/Time: 3 sets of 30-second hangs or 10 pulls (about 5 minutes)

How to do it: Hang a gi or towel over a pull-up bar or door frame. Grab the fabric with your fingers and hang, supporting your full body weight.

No pull-up bar? Fold a towel and practice grip pulls: hold it tight with both hands and try to rip it apart for 30 seconds. Your forearms will burn.

Alternatively, practice opening and closing your grip rapidly while holding a thick towel or rope. Squeeze hard for 3 seconds, release for 1 second, repeat.

Common errors: Gripping with your palms instead of your fingers. Jiu-jitsu grips come from finger strength, not palm strength.

People also forget to train both hands equally. Your weak-side grip matters just as much as your dominant hand.

Pro tip: Vary your grip positions. Practice collar grips, sleeve grips, and pants grips. Each requires slightly different hand positioning and strength.

I added this drill after getting my grips broken constantly by stronger opponents. Within two months, my grip became one of my strongest weapons.

10. Positional Escape Timer Challenge (30 Seconds Per Position)

Purpose: Develop escape cardio and positional awareness under pressure

Difficulty Level: Intermediate to advanced

Reps/Time: 3-5 rounds of 4 positions each (about 10 minutes)

How to do it: Set a timer for 30-second intervals. Move through these positions continuously:

Bottom side control escape (shrimp, frame, recover guard)
Bottom mount escape (bridge, elbow escape, shrimp)
Bottom back control escape (hand fighting, hip escape, turn in)
Turtle escape (sit out, roll, return to guard)

Rest 30 seconds between rounds. The goal? Constant, quality movement for the entire 30 seconds in each position.

Common errors: Going so hard that your technique falls apart. Maintain form even when tired. Bad reps under fatigue teach bad habits.

Another mistake? Same escape every time. Practice different escape variations to build a diverse toolkit.

Pro tip: Record your rounds. Count how many complete escape sequences you complete in each 30-second window. Track your progress weekly.

This drill simulates the cardio demands of competition. Your body learns to execute technique while exhausted.

I use this before tournaments. It builds confidence that I can still move effectively even when gassed.

How to Build an Effective Solo Drill Routine

The 3-Phase Session Framework (10 to 40 Minutes)

Random drilling leads to random results. Structure creates progress. Here’s the framework I use and teach to students at Martial Boss.

Phase 1: Warm-up (5 to 10 minutes)

Your body needs preparation before intensive drilling. Start with dynamic mobility movements that gradually increase your heart rate and activate the specific muscles you’ll use.

Begin with joint circles: neck, shoulders, wrists, hips, knees, ankles. Move through full ranges of motion gently.

Then progress to light movement drills: 5-10 slow shrimps each direction, 10 gentle bridges, some shoulder rolls if your neck allows.

The goal isn’t exhaustion. You’re waking up your nervous system and increasing blood flow to your joints. Think of this as turning on the engine before driving.

Phase 2: Focus block (10 to 25 minutes)

This is your main work. Select 2 to 4 drills that serve your current goals. Practice them with full attention and deliberate execution.

Quality beats quantity every single time. Ten perfect reps teach your body more than fifty sloppy ones.

Stay present during this phase. Your mind should be engaged with every movement. What does this feel like? Am I creating maximum distance? Is my base solid?

Rest between drills as needed. You’re training neural patterns, not building cardio (that’s what the timer challenge is for).

Phase 3: Cool-down (5 minutes)

Finish with flowing sequences that integrate what you practiced. Link movements together at a comfortable pace. This reinforces the connections between techniques.

Add breathwork: slow, deep breathing while lying on your back or sitting comfortably. This signals your nervous system to shift from training mode to recovery mode.

I also use this time for brief visualization. I mentally review the movements I just practiced, seeing them play out during live training.

This three-phase structure keeps sessions productive without burning you out. Even 15 minutes following this framework beats 45 minutes of unfocused drilling.

Sample Weekly Plans by Skill Level

Beginner Plan (3 times per week, 10 to 15 minutes)

Your goal right now? Build the fundamental movement vocabulary. Don’t overcomplicate things.

Monday:

Warm-up: Joint mobility (3 min)
Focus: Directional shrimping (5 min)
Focus: Basic bridging (4 min)
Cool-down: Slow shrimping flow (3 min)

Wednesday:

Warm-up: Joint mobility (3 min)
Focus: Technical stand-ups (5 min)
Focus: Sitting guard movement (4 min)
Cool-down: Breathwork (3 min)

Friday:

Warm-up: Joint mobility (3 min)
Focus: Review all movements from the week (7 min)
Cool-down: Flow sequence (5 min)

Keep it simple. Master these basics before adding complexity. I’ve seen white belts transform their game with just these three movements practiced consistently.

Intermediate Plan (3 to 4 times per week, 20 minutes)

You understand the basics. Now we’re building fluidity and adding transitional work.

Monday:

Warm-up: Dynamic mobility (5 min)
Focus: Guard recovery flow chain (8 min)
Focus: Hip switches and sit-outs (5 min)
Cool-down: Shadow grappling (2 min)

Tuesday (Optional):

Warm-up: Movement flow (5 min)
Focus: Takedown drilling (penetration steps, level changes) (10 min)
Cool-down: Stretching (5 min)

Thursday:

Warm-up: Dynamic mobility (5 min)
Focus: Granby roll progressions (7 min)
Focus: Positional escape circuits (6 min)
Cool-down: Visualization (2 min)

Saturday:

Warm-up: Light movement (5 min)
Focus: Technique from this week’s class (10 min)
Cool-down: Flow and breathwork (5 min)

Notice how Saturday focuses on whatever you learned in class? This reinforces partner training with solo practice.

Advanced Plan (2 to 3 times per week, 20 to 30 minutes)

At this level, you’re refining specific aspects of your game and maintaining movement quality.

Tuesday:

Warm-up: Flow sequence (5 min)
Focus: Competition-specific chains (12 min)
Focus: Weak position work (8 min)
Cool-down: Visualization of upcoming training (5 min)

Friday:

Warm-up: Dynamic movement (5 min)
Focus: Submission chain drilling (10 min)
Focus: Explosive bridging pyramid (8 min)
Cool-down: Recovery flow (7 min)

Sunday (Optional):

Active recovery: Light drilling of favorite sequences (20 min)
Emphasis on smooth, effortless movement

Advanced practitioners need less volume but more precision. You’re polishing movements that are already functional.

Integrating Solo Drills with Partner Training

Solo work shouldn’t exist in isolation. It should complement and enhance your partner training.

Pre-class activation: Arrive 10 minutes early and drill specific movements. This primes your nervous system for the techniques you’ll practice.

If you know the day’s topic is closed guard, drill guard retention movements beforehand. Your body will be ready when instruction begins.

Post-rolling cool-down: After hard sparring, spend 5 minutes drilling slowly. This helps your body transition from high-intensity work to recovery mode.

I use this time to practice whatever gave me trouble during rolls. Did someone keep passing my guard? I’ll drill guard recovery chains for a few minutes.

Target weak positions: Pay attention during live training. Which positions make you uncomfortable? Where do you get stuck repeatedly?

Those positions deserve focused solo drilling. If you keep getting trapped in bottom side control, drill your escape sequences obsessively until they become automatic.

This targeted approach turns weaknesses into strengths faster than random drilling.

Tracking Progress Without a Partner

Progress in solo drilling can feel invisible. You need concrete markers to measure improvement.

Video self-review: Film yourself monthly doing your core drills. Compare footage from this month to last month. You’ll see improvements you couldn’t feel.

Are your shrimps creating more distance? Do your granby rolls look smoother? Is your posture better during stand-ups?

Video doesn’t lie. It shows exactly where you’ve improved and what still needs work.

Training journal: After each session, write one sentence: “Today I felt smoother on ___.” This simple habit builds awareness of your progress.

Also note what felt difficult. Your journal becomes a roadmap of your development.

Set micro-goals: Broad goals like “get better at drilling” don’t motivate. Specific goals create clear targets.

Examples: “Complete 10 clean granby rolls in 20 seconds.” “Hold a proper bridge for 10 seconds without shaking.” “Perform 15 technical stand-ups without breaking posture.”

Test these goals weekly. Celebrate when you hit them. Adjust and set new ones.

I keep a simple spreadsheet tracking my drill numbers. Seeing progress over weeks and months keeps me motivated even when training alone.

Equipment Guide: What You Need (and What’s Optional)

Minimalist Setup (Bodyweight Only)

Good news: you can build an effective solo drilling practice with almost nothing.

Open floor space: You need roughly 6 feet by 6 feet of clear area. That’s enough to shrimp, bridge, and roll without hitting furniture.

Carpet works fine for most drills. Hardwood is tougher on your body but teaches you to move with more control. Concrete? Add some padding or you’ll hate life.

Yoga mat (optional but nice): Provides cushioning for your elbows and knees during extended drilling. A basic 6-foot mat costs around $20 and dramatically improves comfort.

I drilled on bare carpet for my first year. When I finally got a mat, my elbows thanked me immediately.

Towels for grip simulation: Hang a towel from a door pull-up bar or simply hold it in your hands. This simulates gi grips for grip strength training and pulling drills.

You can also roll up a towel and practice gripping it in different positions. Free equipment hiding in your linen closet.

Household items: A sturdy chair helps with balance drills and standing work. A wall provides support for inverted drills when you’re building confidence.

Get creative. A heavy bag or pile of pillows can simulate pressure for some drills. You don’t need specialized gear to train effectively.

Recommended Tools (Budget-Friendly to Premium)

Once you’re serious about solo training, a few pieces of equipment enhance your practice.

Resistance bands ($10 to $30): These add tension to submission drills and provide resistance for grip work. Get a variety pack with different resistance levels.

I use mine for armbar drilling, kimura motion, and leg curl patterns. The constant tension teaches your body to maintain pressure throughout the entire movement.

Grappling dummy ($100 to $300): This is the most controversial piece of equipment. Dummies have real value for specific drills but serious limitations.

Pros: Great for practicing passing pressure, submission setups, and positional control. You can drill certain techniques that require an actual body shape.

Cons: They’re expensive, take up space, don’t move like real opponents, and can teach bad habits if you rely on them too much.

My advice? Start without one. If you’re still drilling consistently after three months and have the budget, consider it.

Mirror or phone tripod ($15 to $50): Visual feedback transforms your practice. A full-length mirror lets you check your posture and movement quality in real-time.

A phone tripod allows filming yourself for later review. I prefer recording because you can focus fully on movement during the drill, then analyze footage afterward.

Gi or rashguard: Obviously, if you train BJJ you have these. But dedicated “drilling clothes” help create a training mindset even at home.

The simple act of putting on my gi signals my brain that it’s time to train seriously.

Tech & Digital Resources

Technology can enhance solo training when used wisely.

Timer apps: Download a simple interval timer. Set it for work periods and rest periods. This keeps sessions structured without constantly checking your watch.

I use an app called Tabata Timer. It’s free, customizable, and has audio cues so I don’t need to look at my phone.

Drill tracking apps: Some fitness apps let you log your drills and track progression. Or simply use a notes app to record what you practiced each session.

The key is consistency. Pick one tracking method and stick with it.

YouTube channels: Tons of quality instructors share solo drilling content. Search for “BJJ solo drills” and you’ll find hundreds of videos.

Warning: Don’t fall into the trap of endlessly watching videos without actually drilling. Limit research to 10 minutes, then spend 30 minutes practicing.

Online communities: Join BJJ subreddits, Facebook groups, or Discord servers focused on solo training. Share your progress, ask questions, and stay accountable.

I’m part of a small group that shares weekly drill videos. The accountability keeps me consistent even when motivation dips.

Technology should support your practice, not replace it. The mat time is what matters.

Common Mistakes in Solo Drilling (And How to Fix Them)

Rushing Reps Instead of Focusing on Control

This is the number one mistake I see from eager students. They crank out 50 shrimps in 60 seconds and wonder why their escapes still suck during rolling.

Speed without control is just flailing. Your nervous system needs to learn proper movement patterns first. Once the pattern is solid, you can add speed.

The fix: Cut your reps in half and make each one deliberate. Feel every part of the movement. Where is your weight? Are you creating maximum distance? Is your base solid?

One perfect rep teaches more than ten rushed ones. I promise you this.

Only Drilling One Direction

Right-handed people naturally favor their right side. They shrimp to the right beautifully but look like a broken crab going left.

This creates massive holes in your game. Your opponents will exploit that weak side mercilessly.

The fix: Start every drilling session on your weak side. If you’re doing 10 reps, do 6 on your weak side and 4 on your strong side.

This balances your development over time. Within a few months, your weak side becomes competent. Within a year, it might become stronger than your original strong side.

I spent six months prioritizing my left-side drilling. Now my opponents can’t predict which direction I’ll escape because both sides work equally well.

Ignoring Breath and Posture

Tension kills jiu-jitsu. Yet most people drill while holding their breath and clenching every muscle.

This reinforces terrible habits. You practice being tense, so you become tense during rolling. Then you gas out in three minutes.

The fix: Breathe rhythmically during every drill. Inhale during preparation, exhale during exertion. Keep your jaw relaxed, shoulders down, unnecessary muscles soft.

This feels weird at first. You’re probably used to holding tension. But relaxed movement is efficient movement.

Pay attention to your posture too. Are you rounding your back? Dropping your head? Creating positions that would get you submitted during live training?

Drill with the same posture you’d use against a resisting opponent.

Drilling Without Visualization

Empty repetition creates empty results. Your brain needs context to build useful neural patterns.

Going through the motions teaches your body movements, but not when or why to use them.

The fix: Every drill should include visualization. See the opponent in your mind. Feel their pressure. Imagine their reactions to your movements.

This transforms mechanical drilling into realistic practice. Your brain can’t fully distinguish between vivid visualization and actual experience. Use that to your advantage.

Before each drill, close your eyes for 10 seconds and picture the scenario. Then practice the movement with that image in mind.

Overtraining and Skipping Rest Days

Enthusiasm is great. But drilling for two hours daily will burn you out or hurt you.

Your body needs rest to adapt to training. Growth happens during recovery, not during the workout itself.

The fix: Follow the sample weekly plans I provided earlier. Three to four short sessions beat seven long ones.

Listen to your body. Feeling unusually sore or tired? Take an extra rest day. Your long-term progress matters more than today’s session.

I learned this lesson the hard way. Six weeks of daily intense drilling left me with tendonitis in my elbow. Four weeks of forced rest erased all my progress. Consistency beats intensity.

Practicing Bad Habits Without Correction

This might be the most dangerous mistake. Without a coach watching, you can reinforce incorrect technique for months.

Bad habits become deeply ingrained through repetition. Then they’re incredibly difficult to fix later.

The fix: Film yourself regularly. Compare your movement to high-level practitioners. Ask your coach to review your solo drilling form occasionally.

When you notice an error, stop immediately. Don’t complete the set with bad form. Reset and do it correctly.

Quality control matters more in solo drilling than partner training because you don’t have immediate feedback when something’s wrong.

Staying Motivated & Making Solo Drills Fun

Turn Drills into Challenges

Competition against yourself creates engagement. Raw drilling can feel boring. Challenges make it a game.

Examples: “How many perfect technical stand-ups can I do in 60 seconds?” “Can I complete the guard recovery chain without pausing?” “Let’s see if I can shrimp the entire length of my house.”

Track your personal records. Try to beat them each week. Suddenly, drilling becomes interesting instead of tedious.

I keep a small notebook by my training area. Each time I set a new record, I write it down. Flipping through and seeing progress over months is incredibly motivating.

Use Music with a Strong Beat

The right music transforms drilling energy. A solid beat helps you maintain rhythm and pace during repetitive movements.

I create playlists specifically for drilling. Upbeat electronic music, hip-hop with good rhythm, or even Rocky training montage soundtracks work great.

Match your drilling intensity to the music tempo. Use slower songs for technical work, faster songs for explosive drills.

Avoid music with lyrics that distract you. Instrumental or foreign language songs keep your mind focused on movement.

Rotate Weekly Themes

Drilling the same movements every session gets stale. Create variety through weekly focus themes.

Week 1: Hip Week – Everything centers on hip mobility and escape mechanics.
Week 2: Guard Recovery Week – All drills focus on different ways to recover and retain guard.
Week 3: Stand-Up Week – Takedowns, wrestling, and getting back to your feet.
Week 4: Submission Week – Shadow drilling your favorite submissions and chains.

This rotation keeps things fresh while still building comprehensive skills.

Join Virtual Solo Drill Challenges

The BJJ community loves challenges. Look for 30-day drilling challenges on social media. Many instructors host these regularly.

Having others drilling alongside you (even virtually) creates accountability. You’re less likely to skip sessions when you’ve publicly committed.

Share your progress videos in these groups. The positive feedback and encouragement from fellow grapplers keeps motivation high.

I participated in a 100-day drilling challenge last year. The community aspect kept me consistent through times when I would have quit.

Pair with Morning Routines or Post-Work Cooldowns

Habit stacking makes consistency easier. Attach your drilling to an existing habit you already do daily.

Morning routine: Wake up, drink water, 10 minutes of drilling, then shower and breakfast.
Post-work cooldown: Get home, change clothes, 15 minutes of drilling, then dinner.

The existing habit serves as a trigger for your drilling practice. Over time, it becomes automatic.

I drill every morning before my coffee. Now when I wake up, my body expects to move. The routine became effortless after about three weeks.

Solo Drills for Specific Goals

Competition Prep

Tournaments demand specific preparation. Your solo drilling should reflect competition scenarios.

Sport-specific flow chains: Drill the exact sequences you plan to use. If your game plan is pulling guard into triangle attempts, drill that specific chain 50 times.

Grip simulations: Use a gi jacket or towel to practice your grip fighting. Drill breaking grips and establishing your preferred grips.

Tempo variation: Some rounds drill slowly focusing on precision. Other rounds drill at competition pace to build cardio-specific conditioning.

Mental rehearsal: Visualize the tournament environment. See yourself executing your game plan under pressure. Practice staying calm during the drill.

Two weeks before a competition, my solo drilling becomes laser-focused on my top three techniques and their counters.

Injury Recovery

Coming back from injury requires patience and smart training choices.

Low-intensity mobility: Focus on gentle movements that maintain awareness without aggravating your injury. Often this means drilling without the injured limb or avoiding certain ranges of motion.

Positional awareness: Even when injured, you can visualize and practice body positioning. This keeps your mind engaged with technique.

Breathing-focused work: Use solo drilling as movement meditation. Connect breath with motion at a relaxed pace.

Gradual progression: Start with 5-minute sessions. Slowly increase as your injury heals. Listen to your body above all else.

I’ve used solo drilling to stay connected to BJJ during multiple injury layoffs. It maintained my mental sharpness even when I couldn’t roll.

Weight Loss and Cardio

High-intensity interval training with BJJ movements burns serious calories.

HIIT-style drill intervals: 40 seconds of explosive work, 20 seconds rest. Repeat for 10 to 15 minutes.

Examples: Shrimp sprints, explosive sit-outs, continuous bridging, rapid guard recovery sequences.

Circuit training: String together 5 different drills. Do each for 1 minute with no rest between. Rest 2 minutes, repeat 3 to 5 times.

Movement density: Focus on maintaining constant motion throughout your session. This builds work capacity specific to grappling.

Combine this with a reasonable diet, and solo drilling becomes an effective weight management tool.

Confidence Building

New techniques feel awkward and scary. Solo drilling removes the pressure of performing in front of others.

Low-pressure reps: Practice new movements slowly in private. Make mistakes without judgment. Build competence gradually.

Progressive difficulty: Start with the easiest version of a movement. Once comfortable, add complexity piece by piece.

Celebration of small wins: Completed 5 granby rolls without stopping? That’s worth celebrating. Progress deserves recognition.

Solo drilling gave me the confidence to attempt techniques during live training that I wouldn’t have tried otherwise.

Travel Training

Hotel rooms and small spaces require adaptive drilling.

10-minute hotel routines: Focus on movements requiring minimal space. Shrimps, bridges, technical stand-ups, and visualization work perfectly.

Bodyweight only: No equipment needed. Your drilling kit is your body.

Maintenance mode: The goal isn’t improvement while traveling. You’re maintaining movement quality and staying connected to training.

Time zone adjustment: Use solo drilling to help your body adjust to new time zones. Movement in the morning wakes you up.

I’ve drilled in tiny hotel rooms across dozens of cities. Even 10 minutes keeps me sharp for when I return to regular training.

Frequently Asked Questions (FAQs)

Can solo drills replace live training?

No, and anyone telling you otherwise is wrong. Solo drills and live training serve different purposes. They’re complementary, not interchangeable.

Live training teaches you timing, pressure management, strategy, and how to adapt to resistance. These skills only develop through sparring with real people.

Solo drills build the movement vocabulary and mechanical precision that make your live training more effective. They prepare your body to execute techniques you’ve learned.

Think of it like learning a language. Solo drills are vocabulary and grammar practice. Live training is actual conversations. You need both to become fluent.

What are the best BJJ solo drills for beginners at home?

Start with these five foundations:

Directional shrimping (all directions)
Basic bridging for hip mobility
Technical stand-ups for guard retention
Shoulder rolls (gentle, if neck permits)
Sitting guard movement and hip switches

These movements appear constantly in jiu-jitsu. Master them first before adding complexity.

Spend two to three months on just these basics. Your body will thank you when more advanced techniques feel natural later.

Do I need a mat or special equipment?

Not necessarily. You can drill effectively on carpet, grass, or even a folded blanket for padding.

That said, a basic yoga mat ($15 to $30) significantly improves comfort during extended sessions. Your elbows and knees will appreciate the cushioning.

Start with what you have. If solo drilling becomes a consistent habit after a few months, invest in better equipment.

How often should I do solo drills?

It depends on your schedule and goals.

Minimum effective dose: Three times per week, 10 to 15 minutes per session. This maintains your movement quality between partner training.
Optimal for most people: Three to four times per week, 15 to 25 minutes per session. This creates noticeable improvement over weeks and months.
Maximum productive amount: Five times per week, 30 minutes per session. Beyond this, you risk overtraining and burnout.

Quality and consistency beat volume. Regular short sessions create better results than occasional marathon drilling.

Can I improve guard retention without a partner?

Absolutely. Solo drilling develops the mechanics and reflexes that make guard retention work.

Practice guard recovery chains, leg pummeling, hip movement patterns, and framing drills. These teach your body the fundamental movements.

Then during live training, those movements become instinctive. Your body knows how to create space and recover position automatically.

However, you still need partner work to develop timing and learn to read pressure. Solo drilling builds capability. Partner training teaches application.

Are solo drills effective for older practitioners or kids?

Yes, for both groups, though with different benefits.

Older practitioners: Solo drilling provides low-impact practice that maintains mobility and technique without the injury risk of hard sparring. It’s perfect for recovery days and injury prevention.

Kids: Solo drilling teaches body awareness and fundamental movements in a structured way. It’s less overwhelming than live rolling for young beginners.

Both groups should adjust intensity and complexity to their needs. The beauty of solo drilling is complete control over pace and difficulty.

How do I drill in a small apartment?

Small spaces require creativity but absolutely work.

Most essential drills need only 6 feet by 6 feet of clear floor. Move furniture temporarily if needed.

Focus on drills that minimize movement: bridging, sit-outs, guard retention work, and visualization exercises.

For shrimping, go down a hallway if you have one. Otherwise, shrimp in place focusing on hip distance rather than traveling.

I lived in a tiny studio apartment during blue belt. I drilled consistently in a space barely bigger than a yoga mat. It worked fine.

Should I combine solo drills with strength training?

Yes, but structure it intelligently. Separate strength training from drilling by at least a few hours when possible.

Option 1: Strength train in the morning, drill in the evening (or vice versa). This prevents exhaustion from affecting technique quality.
Option 2: Strength train on days you don’t drill. This maximizes recovery and keeps both practices fresh.
Option 3: Do brief strength work (10 to 15 minutes) after drilling as a conditioning finisher. Keep it simple: push-ups, pull-ups, core work.

Don’t do heavy strength training immediately before technical drilling. Fatigue degrades movement quality.

Conclusion

Here’s what I want you to take away from this guide: Solo drills aren’t just filler workouts for when you can’t get to the gym. They’re foundational practice that builds the reflexes, resilience, and rhythm that win rolls.

Think back to that image from the introduction. You’re stuck under side control, but your body instinctively knows how to escape. That doesn’t happen by accident. It happens because you’ve drilled the movement pattern hundreds of times alone.

The best grapplers in the world drill solo. Gordon Ryan, the Miyao brothers, Marcelo Garcia in his prime. They understood something crucial: partner training tests your skills, but solo drilling builds them.

Your journey starts today. Not tomorrow. Not next Monday when you have “more time.” Right now.

Pick one drill from this guide. Just one. Spend 10 minutes practicing it with full attention. That’s your starting point.

Do that consistently for two weeks. Then add a second drill. Build your practice gradually but relentlessly.

Track your progress. Film yourself monthly. Celebrate small improvements. Stay patient with the process.

Remember this: every black belt you admire spent countless hours alone on the mat, drilling movements that eventually became instinct. You’re following the same path they walked.

The mat is always with you, even when you’re alone. Your body is your training partner. Your mind is your coach. Everything you need is already here.

Now get on the floor and start moving. Your future self will thank you for the work you put in today.

See you on the mats.