If you’ve spent any time on the mats, you know the importance of a good warm-up. For Brazilian Jiu Jitsu (BJJ) practitioners, warming up is more than just stretching or jogging; it’s your chance to get your mind and body fully engaged while also honing technical skills. Partner warm-up drills specifically bring an extra layer of challenge, camaraderie, and preparation to training sessions.

Why Partner Warm-Ups in Jiu Jitsu?

Training with a partner isn’t just a BJJ staple for live rolling and technique practice; it can also transform your warm-ups into productive mini-sessions. Here’s why partner warm-ups are so effective:

• Improved reaction time: Drills with another person encourage you to anticipate movements, building real-life BJJ skills.
• Better Coordination: Partner drills require precision and synchronization, boosting your overall coordination over time.
• Built-in relationship building: These warm-ups foster a sense of connection and teamwork, creating a tighter bond within the gym.
• Enhanced specificity: Partner-based exercises replicate the close-contact nature of live grappling scenarios, making warm-ups directly applicable to BJJ.

1. Partner Shrimp Drill

The shrimp movement is a BJJ essential, and adding a partner upgrades its intensity and game-like realism.

How to do it:

1. Have your partner stand at your feet while you lie on your back.
2. Push off the ground with one foot and use your hips to create space, sliding them away from your partner.
3. Your partner moves forward to close the gap, and you repeat the shrimping motion to maintain distance.
4. Continue for a set time or specific number of repetitions, then switch roles.

This drill improves defensive mobility, timing, and spatial awareness.

2. Grip Fighting

Grip fighting is more than a warm-up; it’s a game-changing skill vital to BJJ success.

How to do it:

1. Start in a neutral position, facing your partner.
2. Focus on breaking your partner’s grips while establishing dominant grips of your own.
3. Use proper hand positioning and angles to control their movement and maintain leverage.
4. Alternate between offensive and defensive grip exchanges.

This drill enhances hand speed, control, and awareness during live sparring.

3. Sit-Up to Arm Drag

This drill is a simple yet highly effective way to warm up your core and practice a key sweeping setup.

How to do it:

1. Start in a seated position with your legs bent and feet flat on the mat.
2. Perform a sit-up motion while reaching across your body to grab your partner’s arm near the tricep.
3. Pull their arm across your body while pivoting your hip and turning your torso to create an angle.
4. Use the angle to set up a sweep, back take, or other follow-up technique.

This drill helps develop core activation, proper hip movement, and precision with the arm drag technique.

4. Guard Passing Shadow Drills

Guard passing drills simulate movement patterns without full resistance, making them an effective warm-up.

How to do it:

1. Step to one side of an imaginary opponent's legs while maintaining low posture.
2. Use your hands to mimic grip placement on their legs or hips.
3. Shuffle your feet side to side, simulating lateral movement to pass the guard.
4. Return to a neutral position and repeat on the other side.

This drill reinforces balance, movement fluidity, and the principles of effective guard passing.

5. Takedown Entries

Warming up with takedown drills sets the stage for elevated confidence on your feet.

How to do it:

1. Practice a basic level change by bending your knees and lowering your hips.
2. Step forward with your lead foot while keeping your posture upright and balanced.
3. Extend your front hand to mimic a grip on your opponent's leg while maintaining control with your rear hand.
4. Reset to your starting stance and repeat the motion on the other side.

These small, controlled movements build precision and timing essential for successful takedown entries.

6. Push-and-Pull Balance Drill

This drill helps improve balance and sensitivity to your opponent’s movements.

How to do it:

1. Stand facing your partner with both of you gripping each other’s wrists lightly.
2. Take turns applying gentle pushing and pulling motions.
3. Focus on maintaining your balance and adjusting your stance to counter your partner’s movements.
4. Keep your core engaged and movements controlled throughout the drill.

This exercise hones your ability to read and respond to your opponent’s actions while reinforcing a strong, stable base.

7. Partner Drills for Hip Escapes with Resistance

Adding a partner to your standard hip escape drill injects resistance and makes the exercise more dynamic.

How to do it:

1. Start in a seated position with your partner providing light resistance by holding your legs or hips.
2. Perform the hip escape motion, pushing off the ground with your foot and sliding your hips backward.
3. Your partner should apply controlled resistance to challenge your movements but not prevent them entirely.
4. Alternate sides and repeat the movement to simulate real-life scenarios.

This drill enhances your ability to move effectively under pressure and improves your overall mobility and coordination.

8. Back Take Flow Drill

Back takes are game-changers in BJJ, and practicing them early in your session can build confidence.

How to do it:

1. Start with your partner in a seated guard position while you are behind them.
2. Secure a seatbelt grip by wrapping one arm around their chest and the other under their arm, locking your hands together.
3. Use your legs to establish hooks by placing your feet inside their thighs.
4. Practice transitioning to the back control position smoothly, focusing on maintaining proper grips and staying tight to your partner.
5. Repeat the drill on both sides for balanced development.

This drill helps build the precision and fluidity needed to take the back effectively during live rolls.

9. Leg Pummeling

If you want to dominate guard, leg pummeling drills are essential.

How to do it:

1. Start in a seated guard position with your partner kneeling in front of you.
2. Begin by alternating your legs in a circular motion, threading one leg inside your partner’s and then switching to the other leg.
3. Focus on timing and smooth transitions, ensuring your legs are constantly moving.
4. Maintain active hooks and a strong core to stay balanced during the drill.
5. Gradually increase speed while keeping proper technique.

This drill sharpens your guard recovery and passing prevention skills, making your movements more dynamic and controlled.

10. Shadow Rolling

Shadow rolling combines it all, giving you a chance to improvise movements fluidly.

How to do it:

1. Imagine an opponent and move as if reacting to their actions.
2. Incorporate various techniques such as sweeps, guard passes, and submissions.
3. Focus on smooth transitions and maintaining proper form throughout.
4. Use this drill to practice creativity, fluidity, and improvisation.

Shadow rolling hones your ability to adapt in real-time and builds confidence in executing techniques without hesitation.

Tips for Optimal Warm-Ups

When designing your partner warm-up sessions, consider the following:

• Keep it playful: Warm-ups are just that. Don’t go overboard trying to “win” any of these practice movements.
• Time is key: Devote at least 15-20 minutes to warm-ups to ensure you're prepped and prevent injury.
• Focus on technique: This is the perfect time to perfect the basics. Speed and intensity should never outweigh proper form.

Conclusion

Adding these fun, Jiu Jitsu-inspired partner drills to your warm-ups can inject a dose of enthusiasm into your training sessions while also fine-tuning your technique and improving your overall game. Their mix of practicality and energy makes them fun and rewarding for practitioners of all levels.