Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations.
Brazilian Jiu-Jitsu (BJJ) is an intense and dynamic martial art that demands strength, flexibility, and resilience. While its techniques emphasize leverage over brute force, sport can still take a toll on the body. Injuries, ranging from minor strains to more severe joint issues, are common among practitioners. As a strength and conditioning coach who trains martial artists here are seven essential strategies to help prevent injuries and ensure longevity on the mats that I have found to help my athletes out.
1. Warm-up thoroughly to prevent injury
Jumping straight into rolls without a proper warm-up is a recipe for disaster. Spend 10–15 minutes performing dynamic stretches, mobility drills, and light cardiovascular exercises. Focus on areas most stressful in BJJ, such as shoulders, hips, and lower back. If the head coach or professor does not do a proper warm up, politely ask them to do so or at least, let you do so before drilling or rolling.
Example
Arm circles for shoulder mobility.
Hip bridges to activate glutes.
Spinal twists to prepare the core and back.
2. Strengthen common weak points
Certain areas of the body, like the neck, knees, and shoulders, are prone to injuries in BJJ. Incorporating specific strengthening exercises can help build resilience:
Neck: Perform neck bridges or controlled isometric holds.
Shoulders: Include external rotation exercises, scapular push-ups, pull ups, or face pulls.
Knees: Add single-leg squats and hamstring curls.
Low back: Back Extensions & reverse hypers
3. Improve joint mobility
Limited range of motion in joints can lead to compensations and increase injury risk. Incorporate mobility work into your routine to improve fluidity and control:
Perform hip openers (e.g., pigeon pose or Cossack squats).
Practice ankle and wrist mobility drills to reduce strain during takedowns and grips.
4. Focus on core stability
A strong and stable core supports transitions, sweeps, and escapes while protecting the lower back. Train the core with functional exercises like planks, anti-rotation presses, and dead bugs to mimic the demands of BJJ.
5. Don't skip recovery
Recovery is as vital as training. Overtraining can lead to fatigue and injuries. Include these recovery practices:
Rest days: Ensure at least one or two rest days per week.
Stretching: Perform static stretches after training to maintain flexibility.
Sleep: Aim for 7–9 hours of quality sleep to allow the body to repair.
6. Learn to tap early
One of the simplest injury prevention strategies is knowing when to tap. Trying to fight through submissions can lead to severe injuries. Trust your partner and prioritize safety over ego.
7. Proper nutrition and hydration
Eating well and staying hydrated keeps your body functioning optimally. Nutrient-dense foods and adequate water intake reduce fatigue and promote muscle repair. Make sure you are getting accurate protein, carbohydrate, or fats. If you seek to get specific macro intakes or breakdowns, consult with your dietitian at your local hospital.
Conclusion
Injury prevention in BJJ starts with proactive measures. Prioritize warming up, strengthening weak points, maintaining mobility, and respecting your body’s limits. By incorporating these strategies, you’ll enjoy a longer, healthier BJJ journey and spend more time improving on the mats rather than recovering off them.
I hope this article was informative for all other coaches to take information & apply it to their specific BJJ athletes going forward. Please feel free to reach out to connect by sending me a message on Instagram or by sending me an email to my coaching email address here.
I am always open to connecting with anyone who wants to discuss strength and conditioning programming, coaching, etc. Now go and get your BJJ athletes right! Stay safe, and happy rolling!
Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
