5 Tips for Moving Well
5 Tips for Moving Well
By Mik Milman
1. Relax.
The stiffer you are the slower and jankier you move. Muscles you aren't using should be completely limp and only activate when necessary.
Check yourself. Roll with a buddy at the gym and ask them to only defend while you work on your movement. Were you tired after the round? You’re doing it wrong.
2. Close your eyes.
Close your eyes and feel what is happening. Pay attention to even the slightest movement made by either you or your opponent makes. Stay in the present and do not think about what you are going to do next. Instead feed off of what you feel your opponent giving you.
3. Slow roll.
With a partner, roll at no more than 20% speed. Every movement should be methodical. Be sure your breath is deep and steady and pay attention to how your body moves at this speed. Note if any parts of your body feels tense. Feel which muscles are activated during specific movements. Pay attention to where your weight is distributed.
4. Flow roll (a personal favorite).
With a partner, roll at whatever speed you can while focussing on not using any strength. Constantly stay in motion. If you are in a position for more than a second, you are doing it wrong. If you submit someone, you are doing it wrong. This should be a give and take dance between you and your partner, flowing into different positions.
5. Change direction.
Next time you train live, focus on taking the path of least resistance.
We are often stubborn and try to force our way into positions that are either impossible or would be a losing battle in the process. There is absolutely a place for hard grinding pressure in Jiu Jitsu, but that pressure does not have to be linear. Practice transitioning into different positions without letting up pressure. One good way to mentally approach it is to think of Jiu Jitsu as one long movement rather than a series of disjointed positions. So next time you feel like you’re hitting a wall, go around it.
