As part of your technical training for Jiu-Jitsu techniques, it is important to master hip throws.

The hips provide the power for all hip throws, use them like the pivot point (falcrum) of a lever. Place them lower than your opponents centre of gravity and with a little force in the right direction, you will make them tumble over. The force can be generated either from your opponents body weight and movement or from you pulling them towards you.

Basically by using your opponents forward momentum and weight, you can use hip throws to take down much larger opponents.

Hip Throws are one of the easier throws for a beginner to apply. It is the base throw from which many variations are based so it is essential that you master hip throws.

Although hip throws are generally taught using the right side of your body, it is very important to train and practice hip throws using your left side too. This not only gives you the additional options of using hip throws from different positions but practice on both sides of the body will develop muscles equally, keeping your body in balance.

Learn basic hip throws and then look at making any necessary modifications to suit your style. It also makes a difference whether you are applying them for tournament or for self defense.

Train Smart - Fightwize!

There are several essential elements of Jiu-jitsu training that require attention if you are to have any success.

Technical skills specific to your style -
Throws / Takedowns, Stand-up skills, Striking techniques, Hold-downs, submissions, joint locks / Restraints and Escorts

…and then there are the general areas that also need constant attention -
Sparring
Grappling
Stress Training
Flow drills
Stretching
Mind exercises (your mind is your most valuable tool)
Functional exercises
General conditioning which includes stength, power, speed, stamina, Cardio etc

Organize your sessions around a specific goal. For example, if you are developing submission skills then base your training around that. You will want to work on these skills towards the beginning of your session when mind and body are still fresh. Athough all areas are related, each area still requires individual attention.

Other important training elements can be worked on too, after you have accomplished your initial goal.

Over the next series of posts, I will not only cover some of these essential elements of Jiu-jitsu training but also go into detail with some specific exercises that we can all do to help with our overall goal. There is so much to Jiu-jitsu training, much more than just physical training. You are training the mind and body so they can work harmoniously together.

Since the purpose of Jiu-jitsu is to subdue an opponent, it is vital that you take a serious attitude at all times. This is for safety and to ensure you receive maximum benefit.

Train Smart - Fightwize!

If time is ever a factor for you, Train Smart and you can get a great workout in a relatively short amount of time by using multi body part workouts. These involve simple exercises with no fancy equipment required.

It makes a great deal of sense that short training sessions, involving exercises such as a combined Lunge, Curl and Press where you are combining many body parts rolled into a single exercise.

This mixed with other exercises such as Burpees, Jump Rope and push ups gives you a session involving Cardio, Strength and Stamina. The way you would design your session would be along the lines of :

5 Minute warm-up.

Lunge, Curl and Press x 20
Burpees x 20
Jump Rope (50 Double Unders)
Push Ups x 20
Rest for 30 seconds

Repeat the Set 4 times.

This type of interval training simulates some of the stresses on the body during competition, conditioning you for your chosen arena.

You can select any number of exercises to suit the requirements of your competition. For example 3 minute rounds in Boxing or 5 minute rounds for MMA. There are simply so many exercises that you can choose from that you can keep a good variety in your short training sessions to help prevent boredom setting in.

With a 5 minute warm-up and intervals like these mentioned above, you will get a great workout in about 25 minutes. You still need to work on technical skills, sparring and other aspects of Jiu-Jitsu for competition, however, through the closed season and on occasion when you are pushed for time, there is no excuse not to have a great workout through short training sessions.

Train Smart, Fightwize!

Whether you are training for Self Defense or Competition, an effective stance is crucial.

Find a stance that fits your style and is also suitable to both attack and defense

Keep your hands up at all times. Even when you are striking with one hand, aim to keep your other hand up protecting your face. Tuck your chin down and shrug your shoulders slightly. You may need to move your hands and arms to quickly protect your head or body, you will also need to use your hands for strikes so your stance must provide an effective platform to make this possible.

Maintaining balance is also critical, your feet should be offset about shoulder width apart and also offset from front to back. This offers balance both side to side and front to back. If your feet are too close together or too far apart, you are easier to topple.

When moving to the left, move your left foot first, when moving to the right, move your right foot first and so on. This encourages you to widen your base first as opposed to letting your feet cross over.

The best stance is one that allows you to attack or defend yourself with ease. It does not always come easily and is still an aspect that requires work.

One of the biggest differences between an effective stance for self defense and an effective stance for competition is that in self defense you do not want to give away your intention to strike, therefor a non- aggresive looking stance with the hands still raised high (but open) is advisable.

There are a couple of reasons for this. A non aggressive stance disguises your intention to strike, your strikes are therefor unexpected and unexpected strikes carry far more weight. The other main reason is that any onlookers (who can later become witnesses) would have little doubt who the aggressor was, which can be useful should there be a need for witness statements down the road.

I would recommend that if you are looking at starting Jiu-jitsu, then do it through specialized instruction and practice, this cannot be achieved on your own.

To become proficient in Jiu-jitsu, you must first find an instructor and students to practice with. There are many experienced teachers (Sensei) around so you should not have too much trouble in locating one. Your choice of school will vary depending on your age, interest and condition.

Besides a Dojo ( training hall), you also require proper mats and a Gi (uniform). Your new Sensei can usually organize a Gi for you. The traditional Gi is white and made of very strong fabric, yet is still loose and comfortable.

Attend your new Dojo with a positive attitude, with a healthy appetite for learning, ready to try your best.

You will begin by learning a few safety rules and etiquette of Jiu-jitsu. The bow is to show respect and appreciation to your Sensei and fellow students who all help you to learn.

During your first sessions, you will learn how to breakfall, this is how to fall safely on the mat on any direction. The ability to fall safely, with confidence is an important skill to master. This will allow you to attempt more difficult techniques. To enjoy Jiu-jitsu, you really need to learn how to breakfall effectively. It is difficult to enjoy if you are afraid of falling or if you get hurt in the breakfall. It does take a good deal of practice to overcome this first obstacle.

Jiu-jitsu practice alone will help to improve your level of fitness and good conditioning will certainly help you to excel.

Most athletes who want to attain a good standard in any sport, supplement their training with resistance training, Cardio training, flexibilty training and other forms of exercise. Jiu-jitsu is no exception.

Safety is an important consideration in training if you are to take advantage of the long term benefits of jiu-jitsu. Jiu-jitsu is a very effective combat system, some techniques can cause severe injury if not practiced carefully and properly so always treat training partners with care.

Do not be in too much of a rush to move on. Enjoy each and every technique as it is presented to you, whether you are starting Jiu-Jitsu or have been practicing many years.