The Science of Brazilian Jiu-jitsu

If you watch two Jiu-jitsu beginners sparring in class, you would think they were competing for an Olympics gold medal. The match is intense and characterized by many positional transitions and the overuse of strength to execute techniques.

While you can indeed spar using competition speed and aggression, that type of sparring is limited in helping your development.

1.  Sparring at 50% intensity with a partner can dramatically increase your learning.

Sparring at a slower speed allows you and your partner to observe your positions easier and make the proper adjustments to increase leverage and control. You can also see openings in your partner’s defense and effectively execute techniques without the obstacle of a completely resisting opponent.

Of course, you will eventually want to learn to apply your techniques on someone who is completely resisting you. However, you must first develop proper understanding and execution of the technique and if you’re sparring at100% all the time, you tend to use other physical attributes – like strength, speed, and aggression – to compensate for your lack of technique.

To apply the low-intensity sparring method to a newly learned technique:

• Drill the technique repeatedly to gain an understanding of the steps for application.
• Use the technique in low-intensity sparring against less skilled opponents to learn how each opponent will react. 
• Take advantage of the slower pace to correct your errors and re-apply the technique.
• Execute the technique on more advanced students while gradually increasing the intensity.

Now, your chances of success with this technique are higher because you have perfected the steps within the limitations of your physical and mental attributes.

2.  Face your fears with positional sparring.

Another fun, but less used method of sparring is positional sparring, where you begin a sparring match in a pre-set position like side control, mount, back mount, guard, etc. In a normal sparring match, you may avoid certain positions you do not like. Positional sparring forces you to practice all positions and will quickly bring to light any difficulty you may have with a certain position. Therefore, if you have a hard time getting someone back in the guard from side control, positional sparring beginning from side control will help.

3  Sensitivity counts.

One method of sparring that is used even less than positional sparring is sensitivity sparring. This is where one person is handicapped or limited in some way. For instance:

• One student spars with their eyes closed while the other person has their eyes open.
• Sparring using only one arm.
• Sparring with no arms—just legs and hip movements.
• One student can only use one submission for the entire match.

Unlike positional sparring, which teaches you about a specific position; sensitivity sparring teaches you about a specific technique.  It forces you to learn different ways to move your body to achieve the control or escape you desire.

So, evaluate your training and structure your mat time to take advantage of different methods of sparring.  This will not only make you a better grappler, but it will do so in a shorter timeframe.  Moreover, when competition time nears you can always go back to high speed, high intensity sparring, but now you are better prepared for any situation you may find yourself in.