Empower, Educate, Elevate On & Off the Mats











Survey Series

Survey 01 #SupportLadiesBJJ


If you are female that trains Jiu Jitsu you can support girls of all ages in our sport by filling out the first of a series of surveys. We have had some incredible results so far, and we are super excited to see what other women want, think, feel and encounter. It is completely anonymous. Gathering this data is  one of many ways we can contribute to the growth of women in Jiu Jitsu!  Hard facts speak volumes!  We are committed to providing you with resources that will Empower, Educate, and Elevate on & Off the Mats.

3 Exercises that will improve your balance for Jiu Jitsu:


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




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