Mobility

Solo Inversion Drills

Whether you love it or hate it inverting has become a big part of modern Jiu Jitsu. And even if you never plan on Berimboloing like a Miyao, learning to go upside down can be very beneficial to your Jiu Jitsu.

The inversion movement is used in many different areas of Jiu Jitsu including back attacks, sweeps, submissions, and guard retention. On top of that, the increased flexibility developed from practising inverting can also help you avoid injury.

The video below covers a few simple solo drills that you can use to improve your ability to invert and flexibility.

Here’s what covered in the video:

Inversion Progression
Wall Drills (Cross Stepping, Spider Guard Stepping, Inversion)
Shrimping Inversions
Inversion flexibility drills (S Stretch, Hamstring Stretch, Squat)

Typically, when I practice these drills, I do each one for around 30 – 60 seconds. I find this is enough to loosen my back, hips, and hamstrings. That makes them ideal to use as a warm-up or cool down.

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3 Stretches To Improve Your Hip and Hamstring Flexibility

I’m want to share with you three stretches that have dramatically increased my hip and hamstring flexibility.

But before I get into that I want to share two flexibility concepts that have helped develop my flexibility consistently.

The first concept is let your body tell you how long you should hold a stretch for.

Instead of forcing a stretch for a specific amount of time, let your body relax into a position and every time you relax increase the stretch further. Keep doing this until you at the maximum range of movement. I found this has greatly improved my flexibility and it far less damaging to my body.

The second concept is even simpler; stretch whenever and wherever you can. I know the importance of flexibility and training but I find the idea of spending an hour just stretching mind-numbingly boring.

So when I tried to stretch like this I would keep putting it off. I no longer try to do this.

Instead, I spend a few minutes stretching and mobilise before and after classes and I stretch whenever and wherever I can. For example, if I’m watching TV I stretch or if I’m writing an email like this I stretch (yes, I’m stretching as I write this).

Try to stretch pretty much any time you can. It may only be for a few minutes at a time but over the course of a day that all add up and this will allow you to continually improve your flexibility.

Now for my favourite hip and hamstring stretches. I learnt these from Rob at Elite Flexibility.

In fact, the first time he showed me the hamstring stretch I instantly felt the benefit. My back and hamstrings kind of sighed in relief. Check out the video below to learn these three simple stretches.

https://youtu.be/KYyVQpk-G24

Try these stretches and tactics out for the next 30 days and see how they help you.

Follow Rob at Elite Flexibility for more information about flexibility training. Either visit http://www.eliteflexibility.com/ or follow him on Instagram @eliteflexibility

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Elite Flexibility Seminar

Rob Najar is one of the most well-respected flexibility and mobility coaches in the business. He’s worked with more BJJ world champions than we can count, but he’s also coached athletes across a wide range of disciplines, including Olympic wrestler Helen Maroulis and the Red Bull team.

Due to his skill level and reputation, Rob’s mobility seminars are highly sought after, and we’re incredibly lucky to have him share his knowledge with us while he’s in town to support Rafael Lovato Jnr at his fight.

For everyone who asks us about injury prevention and rehabilitation, or just wants to get a little more flexible this seminar is for you! Take advantage of the rare opportunity to learn about mobility, flexibility, and injury prevention from one of the best in the business.

The seminar will take place on Monday 24th June 2019 from 7pm and costs £30 to attend. However, due to limited space, only 30 spots are available.