BJJ practice plan
60-Minute BJJ Fundamentals Class Plan
A complete fundamentals class: solo movement, one passing technique, one guard retention technique, then positional rounds so students feel it against resistance.
60 minutesBeginner adults and teensFocus: Guard passing and guard retentionTechnique and positional sparring
Warm-upSkillWater breakCompetitionCool-down
Equipment
Mats · TimerThe plan, block by block
1. Warm-up
Movement warm-up
10 min0:00 - 10:00
- Shrimps, technical stand-ups, forward and backward rolls
- Sit-outs and bridges
Coaching points
- Move with control, not speed
2. Skill
Technique 1: knee-cut pass
12 min10:00 - 22:00
Partners, one in open guard, one passing.
- Control the far collar and near pant leg
- Slide the knee across the thigh
- Pin the far shoulder and finish to side control
Coaching points
- Head stays low and heavy
- Underhook before you finish
3. Skill
Technique 2: guard recovery with frames
12 min22:00 - 34:00
- Frame on the hip and neck when the pass starts
- Shrimp to make space
- Recover the knee and feet in front
Coaching points
- Frames first, then hips
- Never flatten out
4. Water break
Water break
2 min34:00 - 36:00
5. Competition
Positional rounds
18 min36:00 - 54:00
3-minute rounds, rotate partners.
- Passer wins by holding side control for 3 seconds
- Guard player wins by sweeping or standing up
- Reset and switch roles
Coaching points
- Use today's techniques first
- Tap early, tap often
6. Cool-down
Cool-down
6 min54:00 - 60:00
- Stretch hips and neck
- Quick review of both techniques
Coach's notes
Pair new students with experienced, calm partners for the positional rounds.How to adapt this plan
- For kids' classes, turn the positional rounds into games like 'king of the mat'.
- For a 90-minute class, add 20 minutes of open rolling.