BJJ practice plan
45-Minute Kids BJJ Class Plan
A kids' class that teaches one escape and one control position, then uses games to make the reps fun and keep the energy up.
45 minutesKids 6 to 12Focus: Escapes and control through gamesGame-based
Warm-upSkillWater breakCompetitionCool-down
Equipment
Mats · Small pool noodles or cones for gamesThe plan, block by block
1. Warm-up
Animal warm-up
7 min0:00 - 7:00
- Bear crawls, crab walks, frog hops
- Shrimps across the mat
Coaching points
- Stay in your lane, be safe
2. Skill
Technique: bridge-and-roll escape
10 min7:00 - 17:00
- Trap the arm and the foot on the same side
- Bridge up and over
- Finish in the guard
Coaching points
- Hips high on the bridge
- Trap before you roll
3. Skill
Technique: holding side control
8 min17:00 - 25:00
- Chest to chest, one arm under the head
- Knees close, stay heavy
Coaching points
- Heavy, not squeezing the neck
4. Water break
Water break
2 min25:00 - 27:00
5. Competition
King of the mat
12 min27:00 - 39:00
Small groups, one kid starts in side control.
- Bottom kid escapes to become king
- Top kid holds for 10 seconds to stay king
Coaching points
- Use today's moves
- Respect your partner
6. Cool-down
Line-up and bow out
6 min39:00 - 45:00
- Stretch
- Each kid shares their favorite move
- Line up and bow
Coach's notes
Keep instructions short and demonstrate more than you explain. Kids copy what they see.How to adapt this plan
- Group kids by size for the games.
- Use high-fives and belt stripes as rewards for effort.