BJJ Dummy Drills: Best Brazilian Jiu-Jitsu Drills for Solo Training

What BJJ drills can you do with a dummy?

Every drill below falls into one of these types. Combine them to build a rounded solo jiu-jitsu session.

• Positional drills — establishing and holding key positions
• Guard drills — retention, movement and passing mechanics
• Mount drills — control and weight distribution
• Side-control drills — pinning and switching
• Back-control drills — seat-belt, hooks and maintenance
• Transition drills — flowing between positions
• Submission-position drills — rehearsing submission entries and mechanics
• Movement drills — hip escapes, angles and recoveries

What is BJJ dummy training?

BJJ dummy training is the practice of drilling selected Brazilian Jiu-Jitsu movements, positions and techniques on a grappling dummy — a consistent training target — without a live partner. It gives you unlimited, patient reps to groove positional control, transitions and submission mechanics.

It's useful for jiu-jitsu practitioners at different levels: beginners building positional literacy, and more experienced grapplers keeping movement sharp between classes. What it can't provide is live resistance, reactions or adaptive movement — so it develops mechanics and consistency, not the timing and problem-solving that only rolling builds. If you're choosing equipment first, see how to choose a grappling dummy.

Can you practise BJJ with a grappling dummy?

Yes — a grappling dummy suits ground-based jiu-jitsu especially well. You can drill guard, mount, side control and back control, the transitions between them, guard retention and passing movement, and the positioning of common submissions.

The key caveat is design: not every technique suits every dummy. Ground positions work on most laying dummies, while guard, submissions and back control benefit from a dummy with flexible, positionable limbs. Each drill below lists what it needs. Browse BJJ training dummies built for this kind of drilling, or the wider grappling dummy collection.

How to get started with BJJ dummy drills

Set yourself up for quality reps before you start drilling.

• Set up and (if unfilled) fill the dummy per the manufacturer's instructions.
• Train on mats with enough space to move around the dummy.
• Start slow — positioning first, speed later.
• Pick two or three drills per session rather than sampling everything.

For a full set-up and technique walkthrough, see how to use a grappling dummy, and for drills beyond jiu-jitsu, the broader grappling dummy drills guide.

Beginner BJJ dummy drills

Master these five foundations before moving on — everything else builds on them.

Image · Beginner drill

BJJ positional drills

Positional repetition builds the muscle memory of getting to and keeping dominant positions. It's useful — but remember a dummy can't react, so pair it with live drilling for the timing.

BJJ transition drills

Transitions connect your game. Drill them slowly and keep constant contact — these sequences are examples, not the only "correct" paths.

Image · Transition drill

BJJ submission drills with a dummy

These are sport-training drills: you rehearse the positioning, movement and transitions of each submission for jiu-jitsu — not a finishing force. A dummy can't tap, so pressure and timing still need supervised partner training. Each needs limbs flexible enough for the position.

Image · Submission drill

BJJ guard drills

Guard is the heart of jiu-jitsu. A dummy is great for grooving the movement — but it can't give the live resistance or unpredictable pressure a partner does.

Image · Guard drill

BJJ ground-control drills

Holding dominant positions under movement is what wins rounds. Focus on pressure and connection.

Image · Ground control

BJJ solo training at home

A BJJ dummy fits into a broader solo routine alongside movement drills, mobility and conditioning. Use it for technique drilling, positional movement, transitions and repetition — string transitions into continuous laps to build output, or set a timer and repeat one sequence for rounds.

Image · Home setup

It's ideal for keeping jiu-jitsu sharp between classes and pairs naturally with the rest of your home training equipment. Keep it honest, though: solo dummy work complements live drilling, rolling, sparring and coaching — it doesn't replace them.

BJJ dummy workouts

A timed 30-minute session, a simple beginner template, and an intermediate variation. Examples to adapt — not universal prescriptions.

Image · BJJ dummy workout

30-minute BJJ dummy workout

Beginner workout (structure)

• Warm-up — light movement and mobility.
• Positioning — drills 1–5.
• Technique drilling — one or two guard/mount drills.
• Transitions — one transition drill, repeated.
• Cool-down — easy movement and review.

Intermediate workout

No single routine is optimal for everyone — scale the rounds and rest to your conditioning, goals and overall training schedule.

How to progress your BJJ dummy training

Move up a level only when the current one feels clean and automatic.

1. Learn the positionUnderstand the shape and key points of each position.
2. Learn the movementDrill the movement slowly and correctly.
3. Build consistent repetitionsRepeat until it's reliable every time.
4. Connect movementsChain positions and transitions together.
5. Increase complexityAdd passes, sweeps and submission entries.
6. Add timed roundsIntroduce a clock to build output.
7. Integrate with live BJJBring your drilling to rolling and coaching for feedback.

Dummy training is a supplement. The real carry-over comes from pairing it with live rolling and qualified coaching.

Common BJJ dummy training mistakes

• Going too fast — speed hides sloppy detail.
• Practising poor positioning — a bad base ingrains bad habits.
• Memorising movements without understanding them — know the "why".
• Too many techniques at once — pick a focus per session.
• Ignoring the dummy's limitations — it can't react or resist.
• Never reviewing technique — film yourself or get feedback.
• Practising only one position — build a rounded game.
• Ignoring transitions — positions connect; drill the links.
• Treating the dummy like a live opponent — expect no reactions.
• Ignoring recovery — rest is part of the training.

BJJ dummy training safety

• Follow the manufacturer's instructions for set-up, use and weight limits.
• Inspect the dummy before each session for wear or damage.
• Use suitable flooring or mats.
• Keep enough clear space to move safely.
• Use proper lifting technique; avoid movements the dummy isn't built for.
• Stop if you feel pain and rest before continuing.
• Seek qualified coaching for technical instruction.

No equipment is injury-proof and no training is risk-free. Build up gradually and train within your ability.

Can a BJJ dummy replace a training partner?

No. A dummy doesn't resist, react or adapt, so it can't reproduce the timing, pressure and problem-solving of live rolling — and it can't coach you. What it does exceptionally well is give you unlimited reps of positioning, movement and transitions on your own schedule.

Think of it as a supplement that makes your live training more productive: you arrive with sharper movement, and you spend mat time solving the problems only a partner can pose. Used that way, a BJJ dummy is one of the most useful tools in a home setup.

Shop BJJ training dummies at Home Gym Goals

When you're ready to put these drills into practice, start here.