Competition day: nerves and warm-up: Brazilian Jiu-Jitsu guide

Brazilian Jiu-Jitsu · Competition craft · 9 minute lesson Pro

Preparing sensibly, staying calm and arriving ready for each match.

Watch it on YouTubeSearch: Bjj competition day tips warm up nerves. Videos by other coaches.

Competition day is long. You may wait hours, fight several times and spend more time in a hall than on the mat. Nerves are normal. The goal is to arrive calm, warm and fuelled.

Your preparation starts the week before. Sleep well, eat normally and keep training light. Do not try anything new. Never cut weight in a harmful way. Compete in a division that fits your normal weight, and ask your coach if you are unsure.

Key points

Pack the night before: kit, spare kit, ID, belt, water, snacks, mouthguard, tape.
Arrive early. Find the mat, the check-in and the warm-up area.
Warm up about 20 to 30 minutes before the match. Break a light sweat and drill your entries.
Breathe slowly: in through the nose, out longer through the mouth, to calm nerves.
Eat light, familiar food and keep sipping water throughout the day.

Common mistakes and how to fix them

Trying new techniques on the day. Use what you have drilled. The day is for execution.
Warming up too early. Time it so that you are warm at the start, not tired.
Letting nerves become fear. Treat nerves as energy. Use breathing and a simple routine.

The rest is in the app

The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Competition craft module of Jiu-jitsu foundations.

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Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.