Name: 12 個每個巴西柔術新手都該做的訓練！ (12 bjj drills every White Belt should do)
Uploaded: 2026-02-01T01:47:34.000Z
Duration: 4 min 38 s

程度副詞

One of the first things that you realize when you start doing Jiu Jitsu is just how unnatural many of the moves feel like when you try to do them.

剛開始練 Jiu Jitsu 的時候，你一定會發現很多動作做起來很不自然。

I remember when I first started training, I was having just the hardest time learning how to do the triangle choke.

我記得我剛開始訓練的時候，學 triangle choke 真的超難的。

And while you have to accept the fact that it may take you a minute before you become proficient at these techniques, there is a way that you can give yourself an advantage to learn these moves a lot quicker.

雖然你得接受這些技巧可能需要一點時間才能熟練，但其實有個方法可以讓你學得更快。

You see, there are some movements that you're going to be using all the time because they're the building blocks of so many of Jiu Jitsu's moves.

你看，有些動作你會一直用到，因為它們是 Jiu Jitsu 很多招式的基礎。

In this video, we're going to be covering 12 drills that you can do on your own time.

這支影片，我們要教大家 12 個可以自己練習的 drills。

That's going to give you an edge the next time that you're at class.

這樣下次上課的時候，你就會更有優勢。

And you can think of this as the wax on, wax off method.

你可以把這個想像成 wax on, wax off 的練習方法。

That's going to help you program these movements into your subconscious, making it easier for you to digest whatever moves your coach may be going over at class.

這樣可以幫助你把這些動作潛移默化到你的潛意識裡，讓你更容易吸收教練上課教的任何招式。

So go ahead, roll out that yoga mat, put on those spats, and let's get right into this.

所以，捲起你的 yoga mat，穿上你的 spats，我們就直接開始吧！

The shoulder roll is one of the most basic movements in Jiu Jitsu.

shoulder roll 是 Jiu Jitsu 中最基礎的動作之一。

Good form can prevent you from injuring yourself.

Be sure to take your head off the center line so that your shoulder takes your body's weight.

確保你的頭離開 center line，這樣你的 shoulder 才能承受你身體的重量。

And the reverse shoulder roll is also a great movement to learn.

而 reverse shoulder roll 也是一個很棒的動作。

Not only will this help you in certain escapes, but it'll also add it to your overall coordination.

這不只在某些逃脫情況下能幫到你，還能提升你整體的協調性。

The lateral roll is another great movement to learn.

lateral roll 也是另一個很棒的動作。

Curl your body in a ball and tuck your chin so that your shoulders carry your body's weight.

將身體捲成球狀並收起下巴，讓你的 shoulders 承受你身體的重量。

This drill is a great way to improve your guard recovery.

這個 drill 是個能讓你改善 guard recovery 的好方法。

The compass roll is very similar to this, only you start on your knees instead of your hips.

compass roll 和這個很像，只是你從跪姿開始，而不是從 hip 開始。

Again, it's important to tuck your chin so that you don't hurt your neck.

再次強調，收下巴很重要，這樣才不會傷到脖子。

This drill is great to improve your scrambling.

這個 drill 對改善你的 scrambling 非常有幫助。

Shrimping is one of the most versatile movements in Jiu Jitsu.

Shrimping 是 Jiu Jitsu 中最萬用的動作之一。

With your top foot based on the mat and use that to push your bottom hip away, placing yourself on your side.

你的上腳踩在地上，用來推開你的下半身，讓自己側躺。

You can also shrimp from one side to the other side.

你也可以從一邊 shrimp 到另一邊。

Shrimping is a great way to get out from your opponent's pressure.

Shrimping 是擺脫對手壓制的好方法。

The reverse shrimp is another basic movement that you're going to use just about everywhere.

Reverse shrimp 是另一個基本的動作，你會在各種地方用到它。

Use your top foot to dig in and pull yourself forward with your shoulder and hip.

用你的上腳用力踩住，並用你的肩膀和臀部把自己往前拉。

This will help you get better angles from the bottom.

這能幫助你從下面獲得更好的角度。

Another super effective and underutilized movement is the buckle down drill.

另一個超級有效但又常被忽略的動作是 buckle down drill。

Shrimp your body through 90 degrees, then turn your hips to the mat, flatten out, do a push up and stand up.

Shrimp 你的身體轉 90 度，然後將你的臀部轉向墊子，身體壓平，做一個伏地挺身然後站起來。

This is a great way for escaping a really solid side control.

這是擺脫非常穩固的側壓制的好方法。

The bridge or hip in will help you improve another fundamental movement of Jiu jitsu.

Bridge 或 hip in 能幫助你改進 Jiu Jitsu 的另一個基本動作。

Bring your toes close to your butt and use that to drive your hips upward, turning your body to one side.

將你的腳尖靠近你的屁股，並用這個力量將你的臀部向上推，將你的身體轉向一側。

This is a great way to create space that you can use to scramble and escape.

這是創造空間的好方法，你可以利用這個空間來 scrambling 和逃脫。

You can also add the buckle down drill that we just covered.

你也可以加入我們剛剛講過的 buckle down drill。

Just be sure to bring your hips out at a slight angle before you go for the bridge.

只要確保在做 bridge 之前，將你的臀部稍微向外移一點角度。

If shrimping doesn't work, this can be enough to add the extra bit of power you need to stand up and escape.

如果 shrimping 無效，這就足以提供你站起來和逃脫所需的額外力量。

And the bridge to regard is another movement you're going to be using all the time.

而 bridge 這個動作，也是你會一直用到的招式。

Once you bridge, pull your bottom leg underneath you, then use your top leg to pull yourself forward.

當你 bridge 後，把下面的腿往自己身體下方收，然後用上面的腿把自己往前拉。

This is a great way to create space that you can use to square up with your opponents.

這是創造空間的好方法，你可以利用這個空間來和對手面對面。

The technical stand up is probably one of the most used drills in Jiu jits.

技術性站起大概是 Jiu Jitsu 中最常用的 drills 之一。

Base on the mat with your bottom hand and top foot.

底部的手和上面的腳在瑜珈墊上打底。

Then elevate your hips so you can pull your bottom leg out and stand up to your feet.

然後抬高你的臀部，這樣你就可以把下面的腿抽出來，站起來。

You also want to frame out with your lead hand to prevent your opponent from rushing you.

你也想要用你的前手去支撐，防止對手衝過來。

The stand up is useful because it allows you to reset if you don't feel comfortable on your back.

站起這個動作很有用，因為如果你在背部感到不舒服，它可以讓你重新調整。

The stand up, hip in is another movement you're going to be using all the time, especially as you get more advanced.

站起並 hip in，是另一個你會一直用到的動作，尤其是在你越來越進階的時候。

Rock your weight forward to come up on your knee and foot as you hip forward.

把你的重心往前移，在你 hip forward 的同時，用膝蓋和腳站起來。

This will help you secure the top position out of those chaotic sweep attempts.

這樣可以幫助你從那些混亂的掃技嘗試中，穩固地佔據上方位置。

Alright guys, Those are our 12 drills as promised.

好了各位，這就是我們承諾的 12 個 drills。

If you start using these drills as little as 15 minutes a day, two to three days out of the week, I promise you will start seeing a noticeable difference.

如果你每天只花 15 分鐘練習這些 drills，一週練個兩三天，我保證你會看到明顯的進步。

And if you found this video helpful, be sure to hit that thumbs up button so that YouTube knows to show this video to help out other people as well.

如果你覺得這個影片有幫助，別忘了按讚，這樣 YouTube 就知道要把這個影片推薦給更多需要的人。

If you guys are new around here, I'm Jedi.

如果你是第一次來到這裡，我是 Jedi。

I've been doing Jiu Jitsu for seven years and I draw from that experience to give you guys practical Jiu Jitsu advice every Monday and Friday that you don't want to miss out on.

我練 Jiu Jitsu 七年了，我會從這些經驗中，每週一和週五給你實用的 Jiu Jitsu 建議，千萬別錯過。

So be sure to hit that subscribe button and turn on the notification bell.

所以一定要按下訂閱鍵，並開啟通知鈴鐺。

I will talk to you guys in the next video.

Remember, anything is possible if you stay consistent.

記住，只要你保持一致，一切皆有可能。