We need our balance in Jiu Jitsu on a regular basis. Think about all the times you have found yourself hopping on one leg to defend a single leg takedown or the balancing act of defending someone’s x guard. Incorporate these exercises into your routine and take your balance game up a notch.

The Star Balance:  

  • Start standing on both feet while holding a small medicine ball or a light dumbbell on one side with the arm fully extended
  • Lean your body to that same side as far as you can while staying balanced then return to the start position and repeat
  • 3 sets, 10 reps each leg


Single leg cone pick ups:  

  • Set 4 cones in front of you in a straight line
  • Stand on one foot and reach down to pick up the cones one by one extending the lifted leg
  • Use the same side hand as the leg that is lifted to pick up each cone
  • After picking up all of the cones, put them back one by one in the same way
  • Make sure to return to a full standing position before you go to the next cone
  • Switch legs and repeat
  •  3 sets on each leg, 4 cones


Single leg hops:  

  • Stand on one foot and hop forward and back and side to side
  • 3 sets on each leg for 30-60 seconds depending on your conditioning



Written By:

Denise Houle

NASM Certified Personal Trainer

Corrective Exercise Specialist

Brazilian Jiu Jitsu Brown Belt under Roberto Traven