How do I warm up before a BJJ competition match?

Your competition warm-up serves both physical and mental purposes. Physically, it prepares your body for the explosive demands of a match by increasing blood flow, raising core temperature, and lubricating joints. Mentally, it transitions you from waiting mode to competition mode. Start 30 to 45 minutes before your expected match time with light jogging, jumping jacks, or shadow wrestling for five minutes. Move to dynamic stretches focusing on hips, shoulders, and spine for another five minutes. Then do BJJ-specific movements like shrimping, shots, sprawls, and guard pulls for five minutes. If you have a training partner, do three to five minutes of very light drilling going through your game plan sequences. End with a minute of controlled breathing to center yourself. The common mistake is warming up too early and cooling down, or warming up too intensely and arriving at the mat already tired. Practice your competition warm-up during training so it becomes automatic on competition day.