The origin and signification of « Jiu Jitsu » are very important to understand what we are doing.
Short reminder: Jiu Jitsu (from Japanese Jujitsu) means literally “Flexibility techniques”, also knowing with “Arte Suave”.
Of course, it means flexibility of the body, but also technical flexibility. A simple principle, you must control your opponent with you technique and not your strength. This one grow up with practice: So go on your trainings. For the body flexibility is unfortunately misunderstanding and neglected.
We all already were on a very improbable position during a sparing or a fight, thinking “wish I was flexible…”
It is important to don’t mix stretching and limbering up. Work on your flexibility with limber up would be another moment than BJJ training; otherwise you can make your muscle weaker (micro lesions). During your BJJ courses some stretching before/after will decrease the risks of injuries and help to have a good body preparation.
During my trips, training in foreign academies and I have to say even on mine, stretching aren’t the priority, not well knows, always on controversies… To make it simple, a quick draft.
I. Two stretching types:
Forbidden before training, can create injuries, decrease of performance and explosivity
II. Before exerciseAfter a long day working, stretch a bit before starting makes feel better, ready. But be careful to make it on the proper way.
The idea of pre-training stretching is to warm up and prepare the muscle. The best time to do it is just after normal warm up. We use here the active stretching, in 3 steps:
III. After exerciseBefore stating this post-training stretching we have to calm down the body. To do that we just have to jogtrot few minutes, so the blood will properly flows into the body. Then we can pass to the passive stretching.
You have to stretch your muscle between 20 and 30 seconds until a harder pulling sensation. Two things are important:
Do not force too long and too hard, otherwise you can have the same kind of troubles as before.
If stretching are done as explained here, you will gain flexibility. I hope it helps you to understand how stretching works and are important. And don’t forget: take care about your body.