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Plyometrics for BJJ Power: How to Train for Explosiveness

plyometrics for bjj power

The key to unlocking explosive power for most BJJ athletes and practitioners lies in a proven yet often underutilized training method – plyometrics for BJJ power. Plyometrics are a key component within most elite BJJ athletes due to their immense amount of benefits. Find out how plyometrics can be used for BJJ power development in this article!

The Simple Science Of Plyometrics

Before we get into the benefits of plyometrics, let’s understand the basics of them.

Plyometrics focus on exploiting a mechanism called the Stretch-Shortening cycle (SSC)1 . – an active stretch of a muscle, i.e lengthened position, followed by an immediate shortening of the muscle which produces force. During the stretching of the muscle, elastic energy is stored within it, boosting force output. Additionally, the stretch reflex (a neural response occurring due to muscle lengthening) further adds to the muscle activation & force production.

We use plyometrics in order to improve the output force and increase the ability to produce explosive force because of the stimulus the muscles receive. It causes them to perform more work in a shorter amount of time due to them adapting to the type of work they undergo.

So what are the key benefits of plyometrics in a nutshell?

The Benefits of Plyometrics For BJJ Practitioners

Increased Explosive Power

This one is obvious and the most well known, Plyometric training improves your ability to generate maximum force in minimal time2. This allows for more powerful core techniques in BJJ that are essential to succeed within the sport. For example, these include:

  • Takedowns & Throws
  • Sweeps & Reversals
  • Bridges
  • Shrimps
  • Sprawling

Increased Speed & Agility

Studies3 have shown that by training the SSC, the muscles are forced to adapt to the stimuli it’s receiving by contracting faster & more efficiently – increasing speed and force output.

Physiological Benefits

Lastly, explosive drills used in plyometrics help improve motor unit recruitment, giving you faster reaction times and sharper technique execution.

So what plyometric selection can we use for BJJ power, speed & motor unit recruitment?

Plyometrics For BJJ Power

For this segment, we’ll divide this segment into 2 categories, Upper Body Plyometrics & Lower Body Plyometrics.

Upper Body Plyometrics

Plyometric Push Ups

Plyometric Push ups are excellent at building explosive pressing power allowing for quick posting, framing, and creating space.

How to do them:

  • Begin in a push-up position, hands slightly wider than shoulders & core braced
  • Lower slowly until chest is just above the floor
  • Explosively push off the ground and clap your hands at chest height
  • Return softly to the floor with bent elbows and immediately control the descent into your next rep.

If these are too hard to perform for many reps, try an easier version – Incline Push Ups:

  • Place your hands on a bench, box, or sturdy surface (not the floor)
  • Lower your chest toward the surface with control
  • Push explosively off the bench, allowing your hands to leave the surface
  • Return back to the surface, controlling the descent, and immediately reset

Tip: Always ensure that your core is slightly tense, this helps maintain a straight spine (straight body) & reduce energy leakage, increasing power.

Plyometric Pull-Ups

Working on our pulling power, plyometric Pull Ups are great at building rapid pulling strength for breaking posture, arm drags, and initiating takedowns.

How to do them:

  • Start hanging from the bar with a shoulder-width grip and engaged core. Bend the bar slightly to engage you lats
  • Pull yourself as high and fast as possible (ideally chest-to-bar)
  • If capable, release the bar briefly at the top before re-gripping
  • Descend under control and repeat

If these are hard to perform, try this alternative to build strength for regular pull ups – Band-Assisted Plyometric Pull-Ups:

  • Loop a resistance band around the pull-up bar and step into it (or place under knees).Hang from the bar with the band supporting some of your weight
  • Engage your core whilst engaging your lats, this helps reduce energy leakages from the legs
  • Pull yourself up explosively, as high as possible
  • Lower back down with control, reset, and repeat

Tip: Cross your legs together when performing this exercise to prevent swinging & energy leakage.

Rotational Medicine Ball Throws

A classic strength & conditioning exercise for many martial arts, Rotational Medicine Ball Throws trains explosive torque from the core.

How to do them:

  • Stand perpendicular to a wall or partner, knees slightly bent, holding the med ball at hip level
  • Wind up by rotating your torso away from the wall
  • Powerfully rotate your hips toward the wall, throwing the ball across your body. Focus on engaging your core, glutes & hip power as opposed to arm strength.
  • Catch the ball (if possible) or reset position for next throw

Tip: Use a light medicine ball (3-6kg) to maximise speed and explosivity.

Overhead Medicine Ball Slams

Another classic, Overhead Medicine Ball Slams build full-body force from the ground to the shoulders, mimicking grip breaks and explosive throws.

How to do them:

  • Stand tall with feet shoulder-width apart, med ball held overhead.
  • Slam the ball down as hard and fast as possible, engaging your core.
  • Pick it up quickly and repeat, a nice simple exercise.

Tip: Keep your back neutral and slam with your whole body, not just arms.

Lower Body Plyometrics

Squat Jumps

Fantastic at developing explosive lower body power for bridging and leg drive.

How to do them:

  • Stand with feet shoulder-width apart or slightly wider depending on body structure, hands slightly behind or at your sides
  • Lower into a controlled squat — hips back, chest up, knees tracking over toes, engaged core
  • Explosively jump straight up, fully extending your knees
  • Land softly with knees slightly bent, absorb the force, and reset before the next rep

Depth Jumps

Amazing at increasing power when shooting for takedowns, bridging, scrambling & more.

How to do them:

  • Stand on a short stable box or platform ~12–24 inches high
  • Step off (don’t jump) and land on both feet with soft, slightly bent knees
  • Upon landing, immediately and explosively jump straight up as high as possible – like the second half of squat jumps
  • Land under control and reset fully between reps

Lateral Bounds

These help build horizontal power and stride force for takedown penetration steps, guard passing bursts, and forward driving pressure.

How to do them:

  • Start in a standing position
  • Leap to the side off your leg & land on your counter leg, e.g leaping off the right leg means the left leg will be landing and vice versa
  • Use your non leaping leg to generate power by using momentum
  • Continue alternating legs in a rhythm

Tip: If landing on your counter leg is challenging at first, land in a normal squat position first to understand the flow of the exercise.

Broad Jumps

How to do them:

  • Stand with feet hip-width apart, arms behind you
  • Lower into a quarter squat, then explosively jump forward as far as possible
  • Swing your arms forward to assist with momentum
  • Land softly on both feet with knees slightly bent, chest up, and arms forward for balance
  • Reset fully and repeat

Conclusion – Programming Plyometrics For BJJ Power Into Your Routine

Strength & Conditioning coaches, elite BJJ athletes & maybe even the higher belts in your gym all advocate for plyometrics because of the huge power & speed benefits they bring. They are truly a game changer for anyone looking to level up their BJJ game & absolutely dominate on the mats.

However programming these into your routine could be a nightmare when trying to add these onto your regular schedule. Below is an example routine4 which you could implement that incorporates plyometrics before resistance training!

Example Routine

Day 1: Upper + Lower Explosiveness (Horizontal Focus)

  1. Med Ball Rotational Wall Throws – 4×6/side
  2. Plyo Push-Ups – 4×5
  3. Broad Jumps – 4×4
  4. Bounding Jumps – 3x20m

Day 2: Vertical Power + Pulling Explosiveness

  • Plyo Pull-Ups – 3×3–5
  • Depth Jumps – 3×4 (start at ~12–18” box)
  • Squat Jumps – 4×5
  • Med Ball Overhead Slam – 4×6
ExercisesSetsRepsRest between sets
Plyo Push-Ups3 – 54 – 590–120 sec
Plyo Pull-Ups3 – 43 – 590–150 sec
Med Ball Rotational Throws45 – 660–90 sec
Med Ball Slams3 – 46 – 860–90 sec
Squat Jumps3 – 45 – 690–120 sec
Broad Jumps3 – 43 – 590–120 sec
Depth Jumps33 – 52–3 min
Bounding Jumps3 – 48 – 10 or 20 – 30 metres90–120 sec

Adjust the reps as your power grows and always warm up beforehand to prevent injury. Check out our other articles if you want to level up your BJJ game!

References

  1. Booth, Mark A. MA; Orr, Rhonda PhD. Effects of Plyometric Training on Sports Performance. Strength and Conditioning Journal 38(1):p 30-37, February 2016. | DOI: 10.1519/SSC.0000000000000183 
  2.  P. A. S. Pandoyo, D. A. Indraswari, M. Marijo, and Y. Bakhtiar, “THE EFFECT OF PLYOMETRICS TRAINING ON EXPLOSIVE POWER OF MEDICAL STUDENTS IN DIPONEGORO UNIVERSITY,” Jurnal Kedokteran Diponegoro (Diponegoro Medical Journal), vol. 9, no. 3, pp. 213-219, May. 2020. 
  3. Ojeda-Aravena, A.; Herrera-Valenzuela, T.; Valdés-Badilla, P.; Báez-San Martín, E.; Thapa, R.K.; Ramirez-Campillo, R. A Systematic Review with Meta-Analysis on the Effects of Plyometric-Jump Training on the Physical Fitness of Combat Sport Athletes. Sports 2023, 11, 33. 
  4. https://www.nsca.com/education/articles/kinetic-select/plyometric-exercises/ 

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    BJJ Mobility for Older Grapplers: Top Exercises and Scientific Tips

    bjj mobility for older grapplers

    As we age, our joints capsules stiffen, muscle tissue becomes more tight, and recovery slows—all of which directly impact performance on the mats. That’s why exercises that improve BJJ mobility for older grapplers is vital for your longevity. In this article, we’ll explore why mobility is the cornerstone of injury prevention and fluid movement for aging athletes, and how to train it efficiently using science-backed methods.

    How Does BJJ Affect Older Grapplers?

    The sport of BJJ can be strenuous on the human body. It places high demands on usable joint mobility1 & decreases recovery ability2 in older grapplers which can collide with age related physical changes, making mobility both harder to maintain and more essential to preserve. Although BJJ can negatively affect the body, it has many significant benefits such as:

    Cognitive Benefits

    • Studies3 have found that the nature of BJJ enhances emotional refinement, intellectual engagement & promotes the overall development of individuals such as increased concentration, strategic thinking, etc.

    Muscle Preservation & Strength Maintenance

    • Jiu Jitsu has often been known to be the “lighter man’s sport” due its obsession with perfect technique with minimal strength involvement. While this may not be the best way to approach BJJ, studies4 have found that resistance from training partners can simulate strength training to a certain degree, as well as improving balance & possibly reversing sarcopenia. You’ve likely gotten stronger from rolling on the mats & not even realised it!

    The Importance of Improving BJJ Mobility For Older Grapplers

    For older grapplers, mobility training can be the secret to having increased longevity on the mats by preserving flexible & dynamic movement with reduced injury risk. There are many areas that are commonly affected within older grapplers that can seriously reduce performance & can force you off the mats for a long period of time if not treated right.

    Here’s a list of the most commonly affect areas – and why they matter for BJJ performance:

    Hip Rotation & Flexion Loss

    BJJ demands high levels of hip mobility—especially in positions like closed guard, butterfly, and De La Riva. But with age and repetition, the hip complex becomes vulnerable.

    Common age-related issues:

    • Increased collagen cross-linking: Collagen molecules form stronger bonds with each other, leading to stiffer soft tissues
    • Capsular tightening: Deep rotators and adductors shorten, restricting deep flexion and external rotation.
    • Cartilage thinning & reduced synovial fluid5: This leads to joint dryness, increased friction, and stiffness.

    Why this matters in BJJ:

    • Guard retention becomes harder
    • Inversions or hip-switching transitions become painful or awkward
    • Risk of groin or hip flexor injuries increases

    Thoracic Spine Stiffness

    The thoracic spine (mid-back) is essential for fluid movement, posture, and effective bridging. Unfortunately, it naturally stiffens with age due to:

    • Disc degeneration: Loss of hydration reduces spinal mobility.
    • Chronic kyphosis: Decades of forward posture from daily life and BJJ create rigidity.

    In BJJ, these issues are made worse by:

    • Constant flexed positions (guard, turtle, passing)
    • High loads during bridging, rolling, and shrimping

    Impacts include:

    • Poor guard passing posture
    • Weak bridges and hip escapes
    • Reduced rotational control during sweeps or transitions

    Shoulder Range of Motion Loss

    The shoulder is structurally unstable and heavily reliant on soft tissues for control. This makes it highly vulnerable—especially for older grapplers.

    Why it’s a problem:

    • BJJ positions load the shoulder in extreme ranges—frames, underhooks, posts, submissions like kimuras and Americanas.
    • With age: Rotator cuff tendons weaken, inflammation rises, and capsular tissue becomes less elastic.
    • Risk of frozen shoulder (adhesive capsulitis) increases dramatically after 40.

    Real-world effects:

    • Weaker or limited frames
    • Ineffective underhooks
    • Reduced ability to defend or recover from submissions

    Knee Flexion & Stability Loss

    Knees in BJJ take a constant beating—whether you’re in single-leg X, seated guard, or defending takedowns.

    What happens with age:

    Functional consequences:

    • Avoidance of deep guard or kneeling positions
    • Decreased comfort during takedown defense or transitions
    • Stiffness or “locking” when transitioning through half guard or knee shield

    What Happens If You Don’t Train Mobility

    Without proactive mobility work, natural age-related degeneration accelerates.

    These include:

    • Capsular contracture: Joints physically lose space and movement capacity.
    • Compensatory patterns: Poor hip mobility? Your lumbar spine or knees take the load—leading to strain.
    • Increased injury risk: Stiff joints and tight tissues6 are more likely to tear or inflame during transitions, scrambles, or submissions.

    If you want to be within the top 1% of older grapplers that can actually withstand the demanding nature of the sport & exceed new heights, implement the following exercises that will skyrocket your jiu-jitsu mobility!

    The Best Exercises to Boost BJJ Mobility For Older Grapplers

    Controlled Articular Rotations (CARS)

    CARS are a very simple movement that you’ve probably done without realising how useful they can be. They help maintain active range of motion and strengthen joint capsules. They are a very simple movement:

    • Start with one joint (e.g. hip) and isolate it.
    • Move the joint slowly through its full range in a controlled circle.
    • Keep tension in surrounding muscles to avoid compensation.
    • Perform numerous reps in each direction, per joint.

    90/90 Transitions

    A fantastic hip exercise, 90/90’s help strengthen and mobilise the deep hip rotators whilst also opening up your hips – great for flexability.

    How to do them:

    • Sit with your front leg bent 90° in front, back leg bent 90° behind.
    • Keep your chest tall and feet flat on the floor.
    • Slowly rotate knees toward the other side into a mirrored 90/90 position.
    • Try to avoid using hands for assistance.

    Tip: If your mobility is limited, start slow and try to lower your knees as much as possible without causing discomfort.

    Deep Squat Hold

    These target the hip flexors, groin & ankle dorsiflexion, allowing for opened hips & greater ankle mobility.

    How to do them:

    • Stand with feet shoulder width, toes slightly out.
    • Sink into a deep squat, keeping heels down.
    • Use a door frame, TRX rings or really anything sturdy if needed for support.
    • Hold for 30–60 seconds while breathing deeply.
    • Ensure your spine alignment is straight to prevent rounding.

    Tip: Don’t worry about having a really deep squat, lower your body as much as you can without discomfort and slowly work yourself up.

    Thread the Needle

    A great exercise for mobilising the spine, these are necessary for improving thoracic rotation for bridging, shrimping, and maintaining posture.

    How to do them:

    • Start on all fours (hands under shoulders, knees under hips).
    • Thread your arm under the opposite shoulder with your palms up, rotating gently.
    • Drop your shoulder (same side as the arm being threaded) to ensure maximal rotation.
    • Return to neutral and twist open toward the ceiling.
    • Hold for 2–3 seconds at each end range.

    Tip: Don’t let your hips shift, keep them square to the ground for a deep stretch.

    Wall Angels / Floor Slides

    Wall Angels/Floor Slides are great at targeting thoracic extension and scapular movement, Opening the chest and strengthening postural muscles.

    How to do them:

    • Stand (or lie) with back flat against wall/floor, arms at 90°.
    • Press low back, head, and elbows into the surface.
    • Contract the abdomen muscles and retract the scapula to ensure the lumbar spine keeps contact with the floor/wall.
    • Slowly raise arms overhead while keeping contact.
    • Lower back down with control.

    Shoulder CARs

    We touched on this earlier, but here’s an example of Controlled Articular Rotations for the shoulder joints.

    How to do them:

    • Stand tall or kneel; keep the rest of your body still.
    • Slowly raise one arm forward and overhead.
    • As you pass the ear, rotate the thumb down and continue the circle.
    • Reverse direction to complete a full rep.

    Tip: Keep your rib cage down to avoid arching your back.

    Sleeper Stretch

    Shoulder submissions such as the kimura can place heavy stress on the shoulder joints if you aren’t careful, the sleeper stretch targets internal rotation – alleviating stress & increasing mobility in the shoulder joint.

    How to do them:

    • Lie on your side, bottom arm at 90° across your body.
    • Use the top hand to gently press the forearm down toward the floor by gripping your wrist.
    • Hold stretch for 15–30 seconds.
    • Then remove the top hand and actively lift the bottom arm from that position.
    • Repeat on the other side

    Tip: Keep your shoulders vertical and always lay on your side, not your back.

    Step-Back Lunges (Supported)

    Lunges help strengthen and dynamically stretch knee stabilizers – allowing for greater stability, knee control & hip control.

    How to do them:

    • Stand tall with a wall or railing nearby.
    • Step one leg backward into a gentle lunge, keeping your front knee stable.
    • Lower with control, then push through front foot to return.
    • Keep reps slow and intentional.
    • Use hands for balance if needed.

    Tip: Do not round your back on the descent, always maintain a straight spinal alignment & slightly tense your core.

    Breathwork

    It’s important to maintain consistent breathwork whilst engaging in mobility exercises. They not only help reduce stress & clear your mind, they also help by relaxing your tissues & reducing muscle guarding. Here’s an example for you to follow on:

    • Get into one of the previous movements.
    • Breathe in through the nose for 4–5 seconds whilst at the peak of the movement or before it.
    • Exhale slowly through the mouth for 6–8 seconds on the descent/return.

    It’s important to have good breathing techniques when performing mobility exercises, but also in brazilian jiu-jitsu.

    Conclusion

    As the body ages, the demands of Brazilian Jiu-Jitsu don’t change, but our ability to meet them does. For older grapplers, mobility isn’t just a performance enhancer, it’s a necessity for longevity. Age related changes in the hips, spine, shoulders, knees and other areas can limit your ability to move fluidly, defend positions, and avoid injury. But with our exercises, you can reclaim lost range, reduce pain, and keep training well into your 40s, 50s, and beyond.

    References

    1. Li DCW, Rudloff S, Langer HT, Norman K, Herpich C. Age-Associated Differences in Recovery from Exercise-Induced Muscle Damage. Cells. 2024 Jan 30;13(3):255. doi: 10.3390/cells13030255. PMID: 38334647; PMCID: PMC10854791. ↩︎
    2. McDonald, A.R.; Murdock, F.A., Jr.; McDonald, J.A.; Wolf, C.J. Prevalence of Injuries during Brazilian Jiu-Jitsu Training. Sports 2017, 5, 39.  ↩︎
    3. Steven Martin Cowan. (2025). The role of Brazilian jiu-jitsu in holistic education: developing discipline, resilience, and cognitive skills through martial arts training. The American Journal of Applied Sciences, 7(02), 12–17. ↩︎
    4. de Queiroz, J.L., Sales, M.M., Sousa, C.V. et al. 12 weeks of Brazilian jiu-jitsu training improves functional fitness in elderly men. Sport Sci Health 12, 291–295 (2016). https://doi.org/10.1007/s11332-016-0287-8 ↩︎
    5. https://www.physio-pedia.com/Effects_of_Ageing_on_Joints?utm_source=physiopedia&utm_medium=related_articles&utm_campaign=ongoing_internal#Age-related_Changes_in_Synovial_Fluid ↩︎
    6. Stammers M, Ivanova IM, Niewczas IS, Segonds-Pichon A, Streeter M, Spiegel DA, Clark J. Age-related changes in the physical properties, cross-linking, and glycation of collagen from mouse tail tendon. J Biol Chem. 2020 Jul 31;295(31):10562-10571. Epub 2020 May 7. PMID: 32381510; PMCID: PMC7397091. ↩︎

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