“No Mats, No Problem”: 5 Solo Drills You Can Do in Your Bedroom (To Prevent Rust During New Year’s)
Introduction: Gym’s Closed, But The Grind Doesn’t Stop
The New Year holidays are a time for joy, rest, and travel. But for those addicted to Brazilian Jiu-Jitsu, it often comes with a whisper of anxiety: “If I stop for a week, will I forget everything?” or “Will I be too sluggish when I return?”
Many believe BJJ requires a partner and soft mats to practice. That is a myth. Many world-class grapplers built their elite movement foundations through solo practice in confined spaces.
Today, we break that limitation with “No Mats, No Problem”: 5 Solo Drills You Can Do in Your Bedroom. This is your complete guide to turning your bedroom rug or mattress into a premium training ground, following the Marcelo Silva Martial Arts philosophy we use at BJJ Bangkok. Keep your skills sharp, so you return to the mats in 2026 sharper than ever.
Why Solo Drills? (The Secret of Muscle Memory)
Movement is Key
In BJJ, we don’t fight with “moves”; we fight with “movement.” Before you can Armbar, you must move your hips. Before you can Sweep, you must balance.
Solo Drills isolate these critical movements, repeating them until they become Muscle Memory (Wikipedia). When you return to sparring at BJJ Bangkok, your body will react instinctively.
Benefits of Bedroom Training
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Focus: Zero distractions. 100% focus on your own Biomechanics.
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Consistency: Maintaining the habit even when the gym is closed.
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Safety: Zero risk of impact injury, allowing you to refine technique.
Setup and Safety
Before starting the Marcelo Silva Martial Art drill set:
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Space: You only need 2×2 meters (end of the bed, or ON the bed).
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Surface: If the floor is hard, use a Yoga Mat or a thick carpet to protect your spine.
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Attire: Comfortable clothing (shorts or Gi pants).
The Core 5 Solo Drills
Here are the 5 essential movements of Brazilian Jiu-Jitsu adaptable for small spaces.
1. The Shrimp (Hip Escape)
Why: The ABCs of BJJ. Used to escape Side Control, Mount, and recover guard. How:
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Lie on back, feet close to glutes.
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Turn to your side, lift hips slightly.
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Push off toes and shoulders to shoot your “butt” backward towards the headboard.
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Fold your body like a shrimp (chest to knees). Focus: Don’t just move your shoulders; move your HIPS away.
2. The Bridge (Upa)
Why: To escape Mount and create explosive displacement. How:
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Lie on back, heels touching glutes (Live Toes).
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Explode hips high into the air.
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Reach one hand over the opposite shoulder, touching the floor (look at your hand).
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Feet stay planted. Marcelo Silva Tip: Don’t bridge straight up; always bridge diagonally over the shoulder.
3. Technical Stand-up
Why: Safely returning to feet, crucial for BJJ and Self-Defense. How:
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Sit up, right hand on floor behind you, left foot on floor in front.
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Lift hips, supported by right hand and left foot.
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Thread the floating right leg behind the right hand.
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Stand up in a balanced stance. Challenge: Do this while holding a glass of water in your free hand (simulating face protection). Don’t spill!
4. Leg Circles / Pummeling
Why: Unpassable Guard Retention. How:
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Lie on back, legs in the air.
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Circle legs clockwise and counter-clockwise.
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Imagine intercepting a guard pass and re-framing. BJJ Bangkok Tip: Do this on your bed for 2 minutes before sleep to keep hip joints mobile.
5. The Granby Roll (Shoulder Roll)
Why: Guard recovery via inversion. How:
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Start seated/kneeling.
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Drop a shoulder to the mat.
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Elevate hips high.
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Roll across the shoulders (NOT the neck) to the other side. Warning: Protect your neck. Do this slowly (Slo-Mo) on a soft surface like a bed.
The 20-Minute Holiday Routine
To make this effective, try this circuit:
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Warm up (3 mins): Jumping jacks, joint rotations.
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Round 1 (5 mins):
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Shrimp x 20
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Bridge x 20
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Technical Stand-up x 10
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Round 2 (5 mins):
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Leg Circles (2 mins continuous)
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Granby Roll x 10
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Cool down (5 mins): Stretching and Breathing.
Do this every other day. When you return to BJJ Bangkok, your movement will feel fluid compared to those who did nothing.
Conclusion: Discipline is What You Do When No One is Watching
Practicing solo drills won’t make you a world champion overnight, but it builds the “Habit of a Winner.”
BJJ is a lifestyle. The Marcelo Silva Martial Arts philosophy teaches us to refine ourselves constantly, wherever we are.
Happy New Year! Enjoy the rest, but keep moving. See you on the mats at BJJ Bangkok with full energy in 2026!
“The mat is wherever you are.”
Frequently Asked Questions (FAQ)
Q1: Do solo drills really help? A: Yes! They build muscle memory. Even without a partner, training your body to move correctly ensures that when you do spar, the movements are automatic.
Q2: Can I train on a hard floor? A: Not recommended. You might bruise your spine or hips. Use a yoga mat, a thick rug, or your bed.
Q3: Is the Granby Roll dangerous for the neck? A: If done wrong, yes. You must roll across the shoulders, not the head. Tuck your chin. Start on a soft bed to be safe.
Q4: How often should I train during the break? A: 15-20 minutes daily or every other day is enough. The goal is “Maintenance,” not exhaustion.
Q5: Does BJJ Bangkok teach these drills? A: Yes. These are staples in our Warm-up and Fundamentals classes at BJJ Bangkok, forming the base of the Marcelo Silva Martial Art system.
Q6: What is the most important drill for beginners? A: The Shrimp (Hip Escape). It is the fundamental movement for escaping bad positions. Master this, and your survival rate skyrockets.
Training Brazilian Jiu Jitsu in Bangkok offers not just physical benefits, but mental and social rewards as well. Avoiding these common beginner mistakes will help you build a solid foundation and enjoy the long-term benefits of BJJ.
At BrazilianJiuJitsuBKK.com, we welcome students of all levels. Our experienced instructors, international community, and central Bangkok location make us the ideal place to begin or continue your Brazilian Jiu Jitsu journey.
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