grappling warm ups

[BarryBJJ]

I do a bit of instruction filling in at my local club and i'm trying to come up with a few exercises to warming up prior to grappling.

It's a dangerous exercise to go straight into but at our club its always the first thing we do in class because it gets the students blood pumping right from the start. I've heard of people pulling their backs through not warming up proplerly.

So in general I would like to know what the basic warm ups are at other clubs, and how long do you spend warming up?

[PeterRobson]

Athough we never have started with grappling in our classes, we do try it sometimes.

Usually our warm ups begin with jogging around in a circle, forward, then backwards.
Stopping to do pushups and situps.

Then stretching.

Then starjumps / leaps.

In total your looking at around 10-15minutes.

[MaxBarker]

Yes 15 minutes should be bare minimum. We even do some grappling in our karate sessions, albeit not often.

Grappling is a great way to get everyone woken up and ready to go. We don't like doing it at the end of the sessions because everyone is tired and you can't really perform that good after 2 hours of kata, drills and techniques.

Max

[Russell]

There are a number of warm up exercises, it is important to get the muscles warmed up first, and to get a sweat going,Shadow boxing,running, jumping rope, jumping jacks,etc.

Neck stretches, neck rotations, Arm and shoulder stretches,arm extensions to the back and side,trunk rotation, lunges,groin stretch,kness, ankels, joint rotations,hamstrings, leg extentions, stretching, ,trunktwists and bends,abdomen stretches,wrestlers neck bridges(front and back).

Some workouts may take a half hour in the begining to an untrained body,but generaly will last around 15 minutes for a trained athlete.

Basically a propery designed workout should include 4 things:
1)The basic warmup,including cardiovascular warm-up and stretching that will give a full range of motion for your limbs.
2)Martial Art related warm-up , using movemenets related/resembling the specific workout
3) The main workout
4) the cool down

In grappling,stretching after your workout is good because it will not just give a good cool down, but more importantly will help regulate muscle tension, aid in relieving muscle spasms,and improve blood flow in the muscles.

Good luck, train hard !

[MadPanda]

shrimping is a good warm up and is important for every grappling match. What we do in my BJJ classes every class to warm up is start on one side of the gym and shrimp our way to the other, stand up, walk back, and do it again.