Training Safely in Jiu-Jitsu: Tips to Avoid Injuries
Jiu-Jitsu is one of the best ways to build real self-defense skills, stay active, and develop mental toughness — but like any sport, injuries can happen if you’re not training smart. The good news? Most injuries are completely preventable. At Academy of Jiu-Jitsu Scottsdale, safety is built into everything we do, from how we warm up to how we teach technique. “We want people to train for life — not just for the next belt.” Coach Darin Mowery’s philosophy that guides every class.
Here are some simple, practical ways to train safely and keep Jiu-Jitsu a long-term part of your routine.
Number 1: Train Under Coaches Who Put Safety First
Choose an academy where coaches take the time to teach clean, effective technique — not rushing students into situations they’re not ready for. Our curriculum is designed so kids and adults can build skills gradually and confidently.
Darin puts it best: “The goal is to help students stay on the mat. Progress only happens when your body is healthy enough to keep training.”
number 2: Warm Up and Stretch Before You Roll
A good warm-up goes a long way. Spend a few minutes getting your heart rate up, moving your joints, and stretching tight muscles. Dynamic stretching and light mobility drills help prevent strains and make training feel better overall.
number 3: Be Honest and Communicate
Tell your training partners if you’re brand-new, tired, or nursing a sore spot. It’s not complaining — it’s smart training. A quick, “Hey, I’m taking it light today,” goes a long way in keeping everyone safe.
number 4: Tap Early and Tap Often
Tapping isn’t losing. Tapping is learning. Never wait for a submission to hurt. Tap early, reset, and keep training.
number 5: Build Up Slowly
If you're new, don’t jump straight into intense rolling. Start with drilling, positional training, and controlled rounds. As your technique improves, your coach will guide you into more challenging training at the right pace.
number 6: Technique Over Strength
Strength is useful, but technique wins every time — and it keeps you safe. Focus on breathing, posture, frames, pressure, and movement instead of muscling through positions.
number 7: Wear the Right Gear
A well-fitted gi, mouthguard, and rash guard help protect your skin and joints, especially during long training sessions. Quality gear makes training more comfortable and prevents accidental scrapes or mat burns.
number 8. Take Recovery Seriously
Recovery isn’t optional. Sleep well, hydrate, stretch, and give your body breaks when it needs them. Training tired or burnt out is one of the fastest ways to get hurt.
number 9. Add Strength and Mobility Work
A stronger, more mobile body is more resistant to injury. Even a few short sessions a week of core work, balance training, or flexibility can make a big difference on the mats.
number 10. Listen to Your Body
If something feels off, stop and rest. Little aches can become real injuries if ignored. Smart training is consistent training — and taking a day off now can save you weeks off later.
Training safely lets you enjoy all the best parts of Jiu-Jitsu for years to come. By focusing on technique, taking care of your body, and communicating openly, you’ll build the kind of consistency that leads to real progress — both on and off the mats.
Ready to begin your Jiu-Jitsu journey? Schedule your first class and activate your 7-day free trial at Academy of Jiu-Jitsu Scottsdale.
