Core Coordination Drill for BJJ: 5-Min Sweep Strength

All right, this is exceptional for the core, but the main purpose of this five-minute core class is opposite arm opposite leg that coordination having the ability to do that really important for for bump sweeps for scissor sweeps because we're moving opposite arm opposite leg and All types of stuff in jiu-jitsu because we use opposites all the time, but those are the biggest ones that came to mind at the moment So start on your back Dead bug because you look like a dead bug. So legs up Knees above the hips push the lower back to the ground Extend the right leg straight only far enough that you can keep your lower back to the ground if you extend your leg too far Down and back that lower back will lift. It's not what we want. I want the lower back to the ground Bring your right knee back knees over the hip left leg extends and Back one more each side Keeping that lower back to the ground the entire time You might notice that lower core starts to fire up and that's what we want It's a lot of the time the hip flexors will be heroes and the upper core will be heroes because we're constantly studying up in jiu-jitsu I want imagine if you have a lower core strong a now Right leg extends reach the hands to the ceiling right leg extends left leg extends Come to center opposite side left leg extends and right arm extends So these opposites Notice what happens when you extend?

Notice keeping that lower back to the ground and every time you bring the knees back like to your dead bug base You can reset the lower back to the ground. That's fine So you have ten? Nine Eight Seven Six five Four three Two and one Both feet down Take just a moment if you need it otherwise that was a nice moment on to your hands and knees Now this one is just to get the movement So hands and knees, you know, we push the lower back to the ground this time I want you to engage your core so I don't want your back falling to the ground or arching to the ground I want you to engage that core. Okay, so there will be a slight Slight tilt of the pelvis Anterior pelvic tilt So reach the right leg back Left arm forward only enough to keep that core engaged reset opposite side left leg right arm and notice If you go too far chances are the back will sag and that's not what we want So every time hands and knees are on the ground reset the back reset the core I usually keep going side to side only extend as far as you can keep that core engaged.