Brazilian Jiu-Jitsu Injury prevention Guide

1. Warm Up Thoroughly

Always participate in warm-ups to prepare your body for training.

Focus on increasing mobility, loosening up joints, and getting your heart rate up.

A proper warm-up prevents muscle strains and other injuries.

2. Roll with Control

Sparring should be about learning, not winning.

Roll with control and prioritize technique over strength or speed.

Adjust your intensity to match your partner’s skill, size, and energy level.

3. Tap Early and Tap Often

Tapping is not a sign of weakness—it’s a smart way to protect yourself.

If you feel a submission is tight or you’re uncomfortable, tap immediately.

There’s no need to risk injury.

4. Communicate with Your Partner

Let your training partners know about any injuries or limitations before you start rolling.

Communicate during sparring—use verbal taps or signals if necessary.

Always respect your partner’s boundaries.

5. Drill with Precision

Focus on proper technique when drilling and practicing submissions.

Avoid rushing or forcing moves.

6. Be Mindful When Choosing Partners

Where possible pair up with someone who matches your size, skill level, and energy (or adjust your level of intensity accordingly).

It’s okay to politely decline a roll if you’re unsure about your safety with a specific partner.

7. Use Protective Gear

Wear mouthguards, knee pads, or any other protective gear you might need, especially if you have past injuries.

8. Focus on Recovery

Take care of your body outside the academy. Prioritize rest, hydration, and proper nutrition.

Spend time stretching, working on your mobility, and engaging in recovery activities after training.

9. Keep Hygiene a Priority

Wear clean gear and maintain good personal hygiene to prevent skin infections that can take you off the mats.

Let us know if you spot anything unusual like rashes or infections—this helps keep everyone safe.

10. Respect Skill Progression

Build your intensity gradually, especially if you’re new to BJJ.

Don’t attempt advanced techniques (like leg locks/cranks/slicers) unless you’ve been properly instructed on how to apply them safely.

11. Respect the Tap

When your partner taps, stop immediately. No submission is worth injuring someone.

12. Train Smart, Not Recklessly

If you feel tired or overwhelmed, take a break. Training while exhausted or distracted increases the risk of mistakes.

Always prioritize safety over ego or the desire to win.

Thank you for adhering to these guidelines and for being a part of our BJJ family. By working together, we can create a safe and enjoyable environment for everyone. Let’s train smart and stay injury-free!