Skip to Content

BJJ White Belt


  • Shrimping
  • Hip out, hip in
  • Sprawling
  • "Gracie" Situps
  • "Judo" pushups
  • Belt climbing
  • Belly crawling
  • Frog-hopping
  • Lunges
  • Lying on back defensive drill ("keepaway" with the legs, touching the head game, getting up practice)
  • 4-points Balancing
  • 4-points Drill from Hands
  • Ukemi
    • Front breakfall with Judo/BJJ landing (sprawl/splat)

The Clinch

  • Closing the distance (Clinching)
  • Pummel Drill
  • Basic takedowns
    • Double leg
    • Single leg
    • Judo hip throw (O Goshi) 
    • Sit-down backwards takedown (Tomoe Nage)
    • Leg hook (Osoto Otoshi)

On the Ground

  • Basic Positions Drill
  • Escaping the Mount
    • Upward hip-lift ("buck and roll", "upa") escape
      • Arm around neck variation
    • Elbow-knee ("shrimp") escape
      • Foot drag
      • Foot lift
    • Mixed shrimp and buck drill
  • Stabilizing the Mount
  • Escaping Side mount
    • Elbow knee (Shrimping)
    • Spinout
    • Going to the knees
    • Escapes from scarf hold (Kesa gatame)
  • Passing the Guard
    • Over the leg
    • Under the leg
    • Standing
  • Guard sweeps
    • Scissor
    • Knee push
    • Hip bump (hip lift arm sweep)
    • Flower
  • Stabilizing the Guard

Collaboration for a Public Resource

The wealth of content in a Wiki site depends on the participation of its visitors making incremental improvements.

Because of the contentious nature of this content, and the ubiquity of spam, until a large community of defenders of the content exists (usually past authors and other interested parties), we require contributors to create a free account here. Users can then contribute, for example:

  • Editing a page using the 'Edit' tab.
  • Creating new pages by adding a link to potential topics, using [[ ]]
  • Contributions can be point form, expanding an existing paragraph, original writing, helping correct spelling, grammar or clarity, adding wiki syntax to non-wiki content, adding links to existing internet content, etc… Additions need not be complete or even well-crafted in order to move the content building forward.
  • Discussing page concepts and content using the 'Discussion'.
  • 'Watching' pages that you've edited or topics that interest you, and correct vandalism. Conceptual disagreements should be moved to the Discussion area.