June 15, 2024

How to Add Positional Sparring to Your Brazilian Jiu-Jitsu Training

Brazilian Jiu-Jitsu (BJJ) is a martial art that benefits greatly from the inclusion of positional sparring. This training method involves practicing specific positions repeatedly, which helps develop focused skills and muscle memory. Here’s how you can integrate positional sparring into your BJJ training routine effectively.

Plan Your Sessions

Structure Your Training

To add positional sparring to your training, start by structuring your sessions to include dedicated time for specific positions. Focus on both offensive and defensive aspects, and gradually increase the complexity of the scenarios.

Specific Positions

Choose specific positions to focus on during each session. For example, you might spend one session working on escaping side control and another session on maintaining mount. By isolating these positions, you can develop a deeper understanding and improve your techniques.

Be Consistent

Regular Practice

Consistency is key. Make positional sparring a regular part of your training routine. Set aside specific times each week to focus on positional drills. This regular practice will help reinforce the techniques and strategies you’re working on.

Patience and Persistence

Improvement may take time, so be patient. It’s important to persist even if progress seems slow. The long-term benefits of positional sparring, such as improved muscle memory and problem-solving skills, are well worth the effort.

Get Feedback

Work with Your Coach

Seek feedback from your coach during positional sparring sessions. They can help identify areas for improvement and offer guidance on how to refine your techniques. This feedback is crucial for continuous improvement.

Training Partners

Work with your training partners to practice specific positions. Communicate with them to ensure that you’re both getting the most out of the practice. Constructive feedback from partners can also help you identify and correct mistakes.

Monitor Progress

Track Your Improvement

Keep track of your progress over time. Note which positions you’re improving in and which ones need more work. This can help you adjust your training plan to focus more on areas that need improvement.

Celebrate Small Wins

Acknowledge and celebrate small improvements. This will keep you motivated and focused on your goals. Recognizing progress, no matter how small, is important for maintaining a positive mindset.


Integrating positional sparring into your Brazilian Jiu-Jitsu training can significantly enhance your skills and overall game. By planning your sessions, practicing consistently, seeking feedback, and monitoring your progress, you can make the most of this effective training method. Top athletes like Gordon Ryan and his team at New Wave Jiu-Jitsu have shown that positional sparring is a key component of their success. By incorporating these practices into your routine, you can improve your BJJ skills and achieve better results on the mat.