BJJ Injury Prevention
Stay on the mat by bulletproofing your joints. These prehab exercises strengthen the knees, shoulders, fingers, and ankles that take the most punishment during BJJ training.
By Difficulty
All Injury Prevention Exercises sorted by difficulty
External Rotation with Band
External rotation with a resistance band strengthens the rotator cuff muscles that protect the shoul...
Internal Rotation with Band
Internal rotation with a resistance band strengthens the subscapularis, which is the primary interna...
Terminal Knee Extension
Terminal knee extension (TKE) with a band strengthens the VMO (vastus medialis oblique) muscle that ...
Step-Up
The step-up strengthens the quadriceps and glutes in a single-leg pattern that builds knee stability...
Wall Sit
The wall sit is an isometric quadriceps exercise that builds knee stability and muscular endurance w...
Clamshell
The clamshell exercise strengthens the gluteus medius by opening the knees apart while lying on your...
Monster Walk
The monster walk involves walking sideways with a resistance band around the knees or ankles, target...
Finger Taping Protocol
Proper finger taping technique provides external support to the finger joints stressed by gi grippin...
Side-Lying Hip Abduction
Side-lying hip abduction lifts the top leg toward the ceiling while lying on your side, targeting th...
Y-T-W-L Shoulder Protocol
The Y-T-W-L protocol is a series of four arm positions performed lying face down that activate all a...
Knee Circles
Knee circles gently mobilize the knee joint by moving it through circular motions while standing wit...
Lateral Band Walk
The lateral band walk maintains tension on the hip abductors throughout the stepping motion, buildin...
Scapular Push-Up
Scapular push-ups involve protracting and retracting the shoulder blades from a push-up position wit...
Posterior Tibialis Strengthening
Posterior tibialis strengthening targets the muscle that supports the arch of the foot and controls ...
Single-Leg Balance
Single-leg balance training develops the proprioception and stabilizer muscle activation needed for ...
Shoulder I-Y-T Raise
The I-Y-T raise protocol performed prone or standing with light weights activates the lower trapeziu...
Foam Roll Lower Back
Foam rolling the muscles surrounding the lower back, including the erectors and QLs, helps relieve t...
Banded Hip Flexion
Banded hip flexion strengthens the hip flexors through their full range against band resistance. Str...
Wrist Roller for Rehab
Using a light wrist roller for rehabilitation focuses on restoring wrist and forearm function after ...
Prone Y Raise
The prone Y raise targets the lower trapezius by lifting the arms in a Y-shape while lying face down...
Thoracic Spine Foam Roll
Foam rolling the thoracic spine improves mid-back extension and reduces the rounded posture from gra...
Wrist Strengthening Protocol
A comprehensive wrist strengthening protocol combines flexion, extension, and rotation exercises in ...
Piriformis Release
Piriformis release uses a lacrosse ball or foam roller to apply pressure to the piriformis muscle de...
Scapular Retraction
Scapular retraction exercises strengthen the rhomboids and middle trapezius by squeezing the shoulde...
Banded Good Morning
The banded good morning uses a resistance band to load the hip hinge pattern with accommodating resi...
Quadruped Fire Hydrant
The fire hydrant exercise opens the hip out to the side from an all-fours position, targeting the gl...
Neck Isometric Four-Way Protocol
This comprehensive protocol performs isometric neck holds in all four directions (front, back, left,...
Eccentric Calf Raise
Eccentric calf raises emphasize the lowering phase on the edge of a step, building tendon resilience...
Hamstring Bridge March
The hamstring bridge march combines a glute bridge with alternating leg lifts, challenging single-le...
Banded Shoulder Distraction
Banded shoulder distraction uses a heavy resistance band to create traction in the shoulder joint, d...
Ankle Stability Circle
Ankle stability circles involve standing on one foot and drawing circles with the free foot, challen...
IT Band Foam Roll
Foam rolling the structures around the IT band, including the vastus lateralis and tensor fasciae la...
Cuban Rotation
The Cuban rotation combines an upright row with an external rotation, working the entire rotator cuf...
Single-Leg Squat to Box
The single-leg squat to a box develops controlled single-leg strength while building knee stability....
Hip Airplane
The hip airplane is an advanced single-leg balance exercise where you rotate the torso open and clos...
Nordic Hamstring Curl
The Nordic hamstring curl is an eccentric-focused exercise that builds hamstring strength in the len...
Track Your Injury Prevention
Log your injury prevention sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.