How to Train Even When You Are Injured in BJJ ?

If you've been practicing Brazilian Jiu-Jitsu (BJJ) for a while, you know that injuries and BJJ have a cat-and-mouse relationship. Whether it's a severe injury or just a bruise, it can be annoying and disrupt your training routine. We've all been there—injured and unable to train, worried that our progress will suffer. So, what should you do when you can't train because of an injury?

Keep Engaged: Watching and Learning

Garry Tonon touched on this topic while talking to Bernardo Faria on the BJJ Fanatics YouTube channel. Even if you're injured and can't train physically, there's nothing stopping you from going to the gym and just watching—unless you can't walk due to a severe injury. Observing training sessions can keep you mentally engaged and help you learn.

Gordon Ryan and Garry Tonon Discuss Their Highly Effective Training Principles

Study Matches

If you can't physically train, one of the best things to do is watch and study matches. When you analyze matches, your brain will consciously remember techniques and strategies. This mental practice can lead to you trying these techniques unintentionally when you return to training.

Watch BJJ Instructionals

Sitting at home due to an injury doesn't mean you can't improve your game. Watching BJJ instructionals can provide valuable insights and techniques that you can incorporate once you're back on the mat. This is an excellent way to think about the weaknesses in your game and find solutions by consuming high-quality BJJ content on YouTube or through paid instructional videos.

Benefits of Mental Training

Even if you can't train physically, mental training is highly beneficial for your progress. Here are a few reasons why:

  • Retention of Techniques: Watching matches and instructionals helps you retain techniques and strategies, keeping your mind sharp.
  • Improved Visualization: Visualizing techniques and scenarios can improve your understanding and execution of moves.
  • Strategic Understanding: Studying high-level matches can enhance your strategic thinking and approach to BJJ.


Injuries can be a significant setback, but they don't have to halt your progress in BJJ. Whether it's through watching and studying matches, engaging with instructional content, or observing training sessions, there are always ways to train mentally. Both physical and mental training are crucial to your development in BJJ, and maintaining a balance between them can lead to continuous improvement, even when you're sidelined by an injury.