How should I warm up before BJJ class?

A proper warm-up reduces injury risk and improves performance. Start with light movement to increase blood flow, such as jogging, jumping jacks, or shadow wrestling. Then move to dynamic stretches that take your joints through their range of motion: hip circles, arm circles, leg swings, and torso rotations. BJJ-specific warm-up movements like shrimping, forward rolls, backward rolls, and granby rolls prepare the specific movement patterns you will use in class. If you have chronically tight areas, spend a few extra minutes mobilizing them. Many practitioners find that foam rolling tight muscles before class helps with range of motion. Save static stretching for after class when your muscles are warm and pliable. If you arrive late and miss the group warm-up, do an abbreviated personal warm-up before joining drilling. Jumping straight into technique or rolling without warming up significantly increases your injury risk, especially for the neck, shoulders, and knees.