Many times you will see competitors stretching before their match… What many do not realise is that any kind of static stretching while your body isn’t warmed up is actually bad for you. Stretching is best after when your body is warm and you need to cool down to relax.

Movement based training is a whole body workout and used by Rickson Gracie.

There are not many other sports or arts that like Jiu-Jitsu have movement everywhere.

From the feet: pushing, pulling, footwork, twisting, turning, bending, jumping, grabbing flipping, sitting.

From your back: constant pushing and pulling with arms and legs, twisting, turning, standing sliding different parts of the body, rolling.

From your butt: scooting, standing, rolling, pushing, pulling.

From a crawling position: grabbing, jumping up, twisting, turning, pushing, pulling.

From a kneeling position: sitting in balance while resisting pressure from different angles, switching weight to different sides, leaning forward, leaning back, pushing, pulling, turning, standing.

Rickson Gracie is a highly skilled practitioner with decades of experience in self-defense concepts and submission techniques effective against opponents of all profiles. Through extensive theoretical and practical training over many years, he has also developed an outstanding warm-up routine tailored for students across all experience levels, from novice white belts to seasoned professional fighters.

Observing the warmup routine taught by Rickson provides insight into safely preparing one’s body for vigorous training through graduated movements designed to minimize risk of injury. Proper warm-up is advised before engaging in strenuous physical activity.

Here is a warm up Rickson did with his son Kron before a competition:

Learn from the best with Henry Akins, a black belt under the legendary Rickson Gracie, as he shares his invaluable insights and techniques for dominating your opponents in the most technical way.