Gracie Barra Basics

Here you will find information regarding basic Gracie Barra Jiu-Jitsu instruction

Warm–Up Activities 

An effective warm-up is an essential aspect of any organized exercise program. Prior to the commencement of a lesson, students will participate in a structured warm-up designed with meaningful exercises that are intended to increase overall efficiency of movement throughout the lesson. Warm-ups are generally designed with the student's performing basic locomotor movements and non-locomotor movements intended to increase their coordination, flexibility and strength (within both the cardiovascular and muscular systems). In addition, specifically designed movements are included in order to replicate the movement patterns performed during the application of specific techniques. Following continuous participation within the warm- up exercises, student' will become more aware of their body's capabilities. It is our intention that the confirmation of this awareness within the students will begin to build their minds in conjunction with their bodies ultimately rewarding them with a greater sense of technical and mental awareness.

Movement Drills  back to top

Movement drills are purposely designed to familiarize students with movements that are commonly performed while executing various techniques. Drills can be broken down into simple individual movements or into more sequential patterns. These movements assist in the development of neuro-muscular actions/reactions that are specific to a student of Brazilian Jiu-Jitsu. Therefore, continuous repetitions of these drills assist students to use their bodies in a more efficient manor, providing greater technical capabilities while decreasing energy expenditure.

When practicing drills, it is important to begin the movements slow, gradually picking up speed as the students become more efficient with the drill being performed. Students who force speed rather than technical awareness are in danger of imprinting incorrect movement patterns within their neuro-muscular system, resulting in an inability to execute a technique properly.

In order to be able to perform techniques well on both the left and the right sides, students must practice drilling exercises on both sides. Failure to do so may result in students becoming reliant on one side more than the other, limiting their overall development. It is recommended that students practice at least ten repetitions to both the left and the right sides.

Takedown Techniques   back to top 

It may be true that nearly 90% of all fights end in some form of clinch or on the ground; however, nearly 100% of all fights begin in a standing position. With this being the case, it is crucial that a student of Brazilian Jiu-Jitsu becomes proficient at closing the distance between themselves and their opponent as well as learning how to effectively take their opponent down to the ground where they may feel most comfortable. Your ability to successfully close the distance and take your opponent down and obtain a dominant position from the outset of a fight will provide you with a distinctive advantage over individuals who possess no experience in this realm of combat. It should be desired by the Jiu-Jitsu practitioner to take control of the situation and place themselves where they feel most comfortable. In addition, once a dominant position is attained, the desire to use unnecessary force to end a confrontation quickly diminished. Having attained a dominant position, as well as possessing the ability to maintain this position, allows a Jiu-Jitsu practitioner to decide the level of force they feel is adequate in order to subdue their adversary. As a result, the instruction and continuous drilling of various takedown techniques that provide the student with an arsenal of technical opportunities is a concentrated aspect of Jiu-Jitsu training.

Escape and Reversal Techniques   back to top

In Brazilian Jiu-Jitsu, the ability to establish a dominant position on your opponent is often seen as a prerequisite to finishing a fight with a submission hold or a succession of strikes. Therefore, the ability to remain relaxed and execute an effective escape or reversal from your opponent's dominant position is critical to your survival. Due to the fact that while in an offensively dominant position, your opponent can concentrate on finishing the fight without any real concern for an effective counterattack, your main objective from the bottom position would be on escaping or reversing the position, allowing you to become the aggressor. It is for this reason why learning and drilling various escapes and reversals are concentrated aspects of training.

Two fundamental movements that are essential to executing successful escapes and reversals are the bridge (the upa escape) and "shrimping" (the hip escape). These are two movements that will be commonly executed when performing any type of escape. Thus, the continual drilling of these movements becomes essential to the success of a Brazilian Jiu-Jitsu student. Through the continuous drilling of these techniques, it is intended that once students find themselves in a disadvantaged position, they will remain calm and because they possess the technical ability, apply the techniques in the most energy efficient manner.

The Guard Position   back to top

One of the most distinctive features of Brazilian Jiu-Jitsu is the prominence of the guard position. This is where you hold your opponent between your legs while you are on your back. When you hold your opponent in the guard position, you can utilize a great number of submission holds that are available to you enabling you to finish the fight while you remain on your back.  The guard position is a prominent position that is involved during the application of self-defense techniques specifically designed for women who are protecting themselves against a sexual assault.

In addition, various sweeps can be readily used from the guard position that enables you to attain a better position, such as the mount or the across-side position.

The great virtue of the guard position is that it enables a smaller, weaker individual to take on a far larger and more aggressive opponent and win. The guard position allows the individual on the bottom to successfully block strikes from their opponent by utilizing both their arms and legs to tie up their opponent.

When you find yourself within your opponents guard, your main concern would be to open their legs and attempt to work your way into a more advantageous position, such as the across-side position or knee- on-belly. Passing an opponents guard allows you to neutralize the potential attacks from that position as well as allowing you to gain a superior position on your opponent and initiate some form of attack of your own.

The Half-Guard Position   back to top

The half-guard is a transitional position for the defender. While in a defensive half-guard position, you are on the bottom trapping one of your opponent's legs between both of your legs, impeding his or her advancement to either the across-side position or to the full mount. For the defender on their back, it is his or her last opportunity to prevent the opponent from establishing a dominant position and attacking with a submission. The fighter's major objective while on the bottom can be to maneuver themselves into a more neutral position, such as the full guard or to initiate a sweep so that they may find themselves in an attacking position.

The fighter in the top position should be concerned with passing their opponents half-guard and reaching a more dominant position, such as the across-side position or the full mount where they can set their opponent up for a submission and finish the fight.

The Across-Side Position   back to top

The across-side position is attained when one holds across the opponent's upper body. The across-side position provides a great stability for the individual in control of the top position. This position allows the individual on top to control larger and stronger opponents. While in control of the position a great number of submissions are available in order to finish the fight. In addition, the across-side position can be viewed as a transitional position where the individual can move to other positions such as the mount position or knee-on-belly.

Due to the fact that an individual who is being held down within an across-side position has little chance of executing any form of effective attack on their dominating opponent, the concern to escape is of primary importance. The ability to use technique rather than strength will limit the amount of effort being used and allow the individual on the bottom to remain calm and relaxed. Individuals who find themselves in the bottom position would look to use technical ability in order to place themselves back into a more neutral position, such as the guard or look to reverse the position so that they are now in a dominant position.

The Knee-on-Belly Position   back to top

The knee-on-belly position is a versatile and dominant position in Brazilian Jiu-Jitsu. The position is obtained by popping up from the across-side position and placing the knee closest to your opponent's hips on their belly, while maintaining your balance with the far leg kept straight. If your opponent is wearing a gi, your hands could grip their collar and belt for control. If your opponent is not wearing a gi, your hands can base on the floor or their chest. Obtaining the knee-on-belly position provides distinctive advantages for the fighter in the top position. Similar to the mount position, it offers the dominating fighter a chance to strike or set up submissions with little fear of an effective counter attack, other than an attempted escape. As is the case with other positions, when your opponent is controlling you from the top, your main objective should be to escape as quickly as possible. Escaping often involves turning into your opponent in order to attack their legs or placing your opponent back into your half-guard.

The Mount Position   back to top

One of the most dominant positions sought after in Brazilian Jiu-Jitsu is the mount position. By examining the mount position, an individual can see the benefits it provides. While in the mount position, you are sitting on top of your opponent, who is lying on their back, with your knees on the floor. The mount position provides numerous advantages for the individual in the dominant position allowing them to initiate many forms of attacks, such as submissions and strikes while the individual on the bottom has virtually no realistic opportunity to respond with their own submission attempt or strikes.

If in fact you find yourself on the bottom of the mount position, your first and foremost concern should be to escape as quickly as possible so that you may recover to a more advantageous position, such as the guard. The fact remains, that although an individual does not want to be placed in a position where they feel threatened to the point of submitting, the possibility of this occurring, especially when just beginning your studying of the art, is very likely to occur. For this reason, focusing on how to escape from disadvantageous positions should be a concentrated area of training.

The Rear-Mount Position   back to top

In terms of attaining a dominant position, establishing position on your opponents back can be comparable to the mount position. However, one distinctive difference between the mounted position and the rear-mount position is that while controlling the opponent's back, your opponent cannot strike you. Your opponent has no chance of applying a submission hold because they are unable to face you. However, you are able to initiate numerous attacks such as chokes, arm locks and strikes. While controlling your opponent's back, the use of your feet as "hooks", is an advantage of this position that allows you to establish considerable control over your opponent.

If your opponent has established the rear-mount position on you, the first consideration is to attempt to escape to a more favorable position. Your inability to initiate any form of attack from this position, while your opponent has the ability to choose from an arsenal of attacks, leaves you little room for any other choice.

Dojo Etiquette   back to top

1. Bow to the center of the mat when you enter. 
2. Once you enter the mat, sit quietly with good posture and wait for the next set of instructions. If you arrive late, wait off the mat until an instructor signals you to enter.
3. All classes begin with a formal bow with students lining up in descending grade order.
4. Address the instructors as Sir during class.
5. When the instructors are teaching, remain respectful and attentive by staying silent and sitting in good posture.
6. Bow to your partner before and after practice, showing respect toward their effort and cooperation.
7. Your teachings within the art of Brazilian Jiu-Jitsu are not to be misused in any way.  Brazilian Jiu-Jitsu is reserved for sport, personal development and as a last resort, self-defense.
8. No shoes, food or drink on the mat at anytime.
9. A dirty kimono is a sign of disrespect to your partner and should be washed after each use.
10. For everyone's safety, keep finger and toe nails cut short to avoid any unnecessary injuries.
11. Bow to the center of the mat when you exit.
12. Always keep in mind your Jiu-Jitsu training, even while off the mat; create new ways to remain respectful, polite, caring and cooperative to all others you meet, including yourself.

Martial Arts Student Creed   back to top

I
I intend to develop myself in a positive manner and avoid anything that would reduce my mental growth or my physical health.

II
I intend to develop self-discipline in order to bring out the best in myself and others.

III
I intend to use what I learn in class constructively and defensively, to help myself and my fellow man and never to be abusive or offensive.

 Martial Arts Tenets   back to top

 Courtesy
behavior that demonstrates consideration, cooperation, and generosity

Integrity
honesty, trustworthiness, and incorruptibility

Perseverance
determination, steadfastness, persisting in spite of difficulties

Self-Control
exercising restraint over one's impulses, self-discipline

Indomitable Spirit
unconquerable courage, a 'yes I can' attitude

References:
Brazilian Jiu-Jitsu: Theory and Technique. Renzo Gracie, Royler Gracie and Kid Peligro.Mastering Jiu-Jitsu. Renzo Gracie, John Danaher and Carlos Gracie Jr.Brazilian Jiu-Jitsu: Self-Defense Techniques. Royce Gracie, Charles Gracie and Kid Peligro.The Essential Guard: Brazilian Jiu-Jitsu Master Techniques. Kid Peligro and Rodrigo MedeirosBrazilian Jiu-Jitsu: Black Belt Techniques. Jean-Jacques Machado and Kid PeligroThe Sport of Judo. Kiyoshi Kobayashi and Harold SharpZen Lessons: The Art of Leadership. Thomas Cleary

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