Best ways to develop flexibility for BJJ

SanoVitae

I thought this would be best posted on this forum rather than the Fitness section because I'm looking for opinions based on practical experience rather than theory out of a book.

Anyway, I'm wondering how the BJJ practioners on this forum have developed their flexibility, particularly in their hips and hamstrings.

I recently found this clip of Eddie Bravo talking about his approach to developing flexibility (http://www.youtube.com/watch?v=OktcKhtMQ88). He seems to advocate static stretching, with the message being that it's simply a matter of consistently putting in the hours, e.g. holding stretches while watching TV.

Do most people on here use a combination of static stretching and dynamic stretching/mobility drills? I'd be very interested in hearing how people on here have developed their levels of flexibility because there is so much contradictory information out there.

Cheers,

Paul

ScareGilly

Found that video to be pretty helpful.. Apart from his theory on not giving a blackbelt unless they can do that..

Also this series of videos from Ryan Hall

https://www.youtube.com/watch?v=fwcOdkjXGTU

And don't forget your hip flexors either, those things are a pain if you don't stretch them often enough..

SanoVitae

Thanks for those - exactly what I need.

bjj-fighter

ScareGilly wrote: »

Found that video to be pretty helpful.. Apart from his theory on not giving a blackbelt unless they can do that..

Also this series of videos from Ryan Hall

https://www.youtube.com/watch?v=fwcOdkjXGTU

And don't forget your hip flexors either, those things are a pain if you don't stretch them often enough..

Its really funny because when Ryan Hall was over here 2 months ago I rolled with him and after I asked about flexibility, and what does he do to improve flexibility. So he said that he was simply born with freaky flexibilty and does not agree with Eddie Bravo style knee stretching. "Knee ligiments are not made to be stretched" I think he said, he elaborated a bit more but I cant remember it all. I thought it was funny myself because I had only watched his stretching videos, but he did say that sure you should stretch of course before and after training.

NG-DOC

bjj-fighter wrote: »

Its really funny because when Ryan Hall was over here 2 months ago I rolled with him and after I asked about flexibility, and what does he do to improve flexibility. So he said that he was simply born with freaky flexibilty and does not agree with Eddie Bravo style knee stretching. "Knee ligiments are not made to be stretched" I think he said, he elaborated a bit more but I cant remember it all. I thought it was funny myself because I had only watched his stretching videos, but he did say that sure you should stretch of course before and after training.

i was there with you when he said that and i found it pretty interesting too!

of course i can't speak for ryan, and what i'm about to say is purely speculation on my part, but in my opinion that dvd was probably lloyd irvins (ryans old coach) idea. he puts out countless dvds of all his bjj fighters. has a program going where you can get a black belt in 4 years if you train with him there personally! so i'd say this was a bit of a money maker for him.

cletus

the best way to develop flexibility for bjj is the same as the best way to develop it for any other sport

PNF stretching is the main way to increase flexibility

if bravo means by static stretching that he's holding the stretch for a minute or more at a time, and that he's leaning into the stretch gradually in order to maintain the same "feeling" of stretch, then thats not really static stretching, which is better described as the 10 - 12 second stretches you might perform after an active work out.

after that its just a matter of working out which muscle groups you need to stretch, and the most effective positions to achieve that stretch

*edit* no ligaments are meant to be stretched, they offer strength and support to the joint, they dont have a stretching mechanism like muscles do

bjj-fighter

NG-DOC wrote: »

i was there with you when he said that and i found it pretty interesting too!

of course i can't speak for ryan, and what i'm about to say is purely speculation on my part, but in my opinion that dvd was probably lloyd irvins (ryans old coach) idea. he puts out countless dvds of all his bjj fighters. has a program going where you can get a black belt in 4 years if you train with him there personally! so i'd say this was a bit of a money maker for him.

Yeah I forgot to say that about Lloyd Irvin, thats what I immediatly assumed after he was saying that. I remember Ryan's Lloyd Irvin Triangle Instructionals, its all part of "Master" Lloyd's business strategy. Well he seems to constantly produce great players somehow so he kind've makes up for it. I wonder why no JT Torres instructionals yet! ha.

Sid_Justice

dunno, stretch. doing yoga now for lulz, not sure if it will dramatically improve my jitz flexibility but may give me more balance and strength in certain positions. if you can't put your leg behind your ear when you're >25 i don't know if you ever will I don't know if you want to either, spend more time drilling stuff you don't need flexibility for. unless you think greater flexibility = < injuries.

MaeveD

Ashtanga Yoga is the only way to go imo... strength, flexibility and control of your breathing when rolling (not that I get to roll much any more )

Killme00

Personally i've found the best way to develop flexibility for BJJ is to do BJJ. Guard retention, hip mobility and movement have all improved the more time i spent in the positions. Being ultra flexible can be as much a hindrance to learning BJJ as being hideously strong.

Of course dont forget to use a dynamic warmup and static cooldown to prevent injury.

Killme00

Killme00 wrote: »

Personally i've found the best way to develop flexibility for BJJ is to do BJJ. Guard retention, hip mobility and movement have all improved the more time i spent in the positions. Being ultra flexible can be as much a hindrance to learning BJJ as being hideously strong.

Of course dont forget to use a dynamic warmup and static cooldown to prevent injury.

I'd broadly agree with this. People too often confuse technique, good movement and leg dexterity for flexibility.

Yoga helps too.

SanoVitae

Killme00 wrote: »

Personally i've found the best way to develop flexibility for BJJ is to do BJJ. Guard retention, hip mobility and movement have all improved the more time i spent in the positions.

This makes perfect sense - I intend on rolling as much as possible. I need all the help I can get though - flexibility is not my strong point!

Cheers for all the suggestions guys and girls

Barry.Oglesby

Forget the Eddie Bravo stuff and bendy legs stretching. By and large the average dude needs two types of mobility to improve his BJJ: Mobility in the hip complex and in the thoracic region. The thoracic region is just North of Alaska, and also your mid back by the way.

Most of us could benefit from increased mobility in these areas. When I'm in with you next week I can show you a few of the things we do if you like.