BJJ Solo Drills With a Grappling Dummy (2025 Training Plan)
Summary
You can dramatically improve your BJJ at home by using a grappling dummy to practice high-rep solo drills. Short, structured sessions build the muscle memory you don’t get from limited class time.
While a dummy can’t give you reactions or resistance like a partner, it lets you get a high volume of clean, structured reps without interruptions. For beginners and intermediate students, this creates faster improvement between classes.
Below is a simple set of BJJ solo drills you can do with a grappling dummy, plus a weekly training plan you can follow right away.
Why Solo Drills Matter in BJJ
Most BJJ students simply do not get enough repetitions in class. You may only get:
- 15–30 reps of a technique per week
- brief partner drilling
- limited time for positional creativity
Solo drilling solves this by giving you unlimited reps at home, on your own schedule.
A grappling dummy lets you:
- rehearse full submission mechanics
- practice transitions
- build smooth sequences
- improve posture and pressure control
- increase confidence before stepping on the mats
Your body learns through repetition — and that repetition does not require a partner.
Best Solo Drills You Can Do With a Grappling Dummy
Below are the most useful solo BJJ drills that translate directly to live rolling.
All drills assume you are using a stable dummy that stays upright or maintains position while you move (this is where the Submission Master’s Stability-Weighted Design™ matters).
1. Mount → S-Mount → Armbar Transition
One of the most fundamental submission chains for beginners and intermediates.
Focus on:
- knee pinch
- weight transfer
- clean leg-over motion
- thumb-up finish mechanics
Perfect for building smooth transition rhythm.
2. Closed Guard Hip Bump → Kimura
This sequence teaches posture breaking and angle creation.
Key mechanics:
- sit-up timing
- elbow tightness
- hip rotation for the finish
A dummy lets you rehearse the motion repeatedly without worrying about partner resistance.
3. Side Control → Knee-on-Belly → Mount
Builds confidence in top-control transitions.
Important details:
- stable knee posting
- weight on chest, not on the floor
- sliding the knee through with pressure
Great for reinforcing movement patterns used in every roll.
4. Guillotine Mechanics (From Mount or Guard)
Even though a dummy doesn’t provide resistance, you can dial in:
- wrist alignment
- elbow lift
- head-raising motion
- hip drop for the finish
This is ideal for developing automatic mechanics.
5. Triangle Entry Motion
Perfect for practicing:
- leg placement
- hip angles
- shoulder adjustment
- locking mechanics
Even if you can’t close fully (depending on height/leg length), you can build the entire sequence pattern.
6. Back Control Retention Movement Pattern
Use the dummy to practice:
- hip rotation
- seatbelt mechanics
- hook maintenance
- switching sides
This builds familiarity with a position that often feels chaotic for beginners.
7. Kimura From Side Control Motion
Simple but extremely powerful.
Focus on:
- wrist capture
- elbow positioning
- stepping over the head (dummy stability required)
- finish mechanics
Repetition here builds confidence before applying it live.
8. Turtle Attacks (Front Headlock Setup)
If your dummy supports a turtle-style posture, drill:
- snap-down motion
- chin strap
- knee placement
- guillotine or D’Arce entry paths
This sharpens your attack transitions from the front headlock position.
9. Americana and Straight Armlock Mechanics
These movements can be easily learned and perfected without partner resistance.
Focus on:
- elbow alignment
- shoulder isolation
- hand positioning
High-rep drilling helps build muscle memory.
10. Guard Breaking Posture Drills
Rehearse:
- hip posture
- elbow placement
- rib pressure
- standing guard break motion
Even if the dummy doesn’t resist, the mechanics translate directly.
A Simple Weekly Training Plan (Hybrid Model)
To get the most from solo drills, follow the 300-Rep Method structur
Week Format
- 3 sessions per week
- 1 technique or sequence per session
- 5 sets × 20 reps
- 15–20 minutes per session
Example Week
Session A
Armbar from mount (5×20)
Session B
Hip bump → kimura sequence (5×20)
Session C
Side control → knee-on-belly → mount transition (5×20)
You can rotate these weekly, or choose one drill to master before changing techniques.
This structure gives you smooth, automatic movement, even with minimal class attendance.
Why a Good Dummy Matters for Solo Drilling
You can only get high-quality reps if the dummy:
- stays upright
- doesn’t collapse
- maintains posture
- doesn’t require constant resetting
This is where the Submission Master’s Stability-Weighted Design™ helps.
It gives you longer sequences and cleaner reps — which accelerate improvement.
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