But how do you use them to help your BJJ?
First, make sure your breathing is controlled and mostly through the nose. I talk about the importance of breathing in this article, so I won’t bore you with the details again. But, let’s just say its key for good BJJ. When using a stability ball, it is the perfect opportunity to also focus on your breathing. You’re not worried about being choked, so you can take your time and really focus in on the movements and breathing. So, breath…
You wouldn’t expect to learn an armbar and then start throwing it on at lightning speeds. No, we take our time to work an armbar slowly, with correct form, working out all the details BEFORE we start applying it quickly.
Third, the next time you get to a BJJ class early and you’re the only person there, grab a stability ball (if there’s one there!) and practice, practice, practice. I’ve always been amazed at the times I’ll turn up before class and people just sit around, even when there’s more than one person there. When you can only make a few classes a week, the classes are only an hour long, those extra 5 to 10 minutes add up very, very quickly.
This first one focuses on rotational core strength, which is vital for BJJ, and is going to be a great way to get used to moving on the stability ball and focuses on movements that closely replicate how we move on the mat when on top.