Your First Brazilian Jiu Jitsu Competition: What to Expect and How to Prepare
Competing in Brazilian Jiu Jitsu (BJJ) for the first time is an exciting yet nerve-wracking experience. Whether you’re looking to test your skills, challenge yourself, or simply step out of your comfort zone, your first competition will be a valuable learning experience. Here’s a guide to help you prepare, manage your nerves, and make the most of your first tournament.
1. Preparing for the Competition
Train Smart, Not Just Hard
While it’s tempting to ramp up training intensity massively, focus on quality over quantity. Work on your strengths, tighten your technique, and incorporate extra live sparring, especially from standing, to simulate competition intensity. Drilling specific scenarios that are common in competition—like guard passing, escapes, and submission setups—will boost your confidence.
Understand the Ruleset
Different organizations (IBJJF, ADCC, NAGA, etc.) have slightly different rules. Familiarize yourself with the scoring system, legal and illegal techniques, and match duration for your belt and age division. Knowing the rules ensures you won’t be caught off guard.
Work on Your Conditioning
BJJ matches can be physically exhausting, so endurance and cardio conditioning are key. Incorporate drills that mimic match pacing, such as high-intensity interval training (HIIT) and positional sparring.
Weight Management
If you need to make weight for your division, start tracking it early. Avoid last-minute weight cuts that can deplete energy levels. Instead, maintain a healthy diet and hydration strategy leading up to competition day.
2. The Mental Game
Stay Calm and Focused
Competition nerves are natural, but managing them is crucial. Visualization techniques, controlled breathing, and positive self-talk can help you stay relaxed and confident. Trust your training and go in with the mindset of learning, not just winning.
Have a Game Plan
Rather than going in blindly, develop a simple game plan that plays to your strengths. Whether it’s pulling guard, securing top position, or focusing on takedowns, having a clear strategy helps you stay composed under pressure.
3. What to Expect on Competition Day
Arrive Early and Stay Organized
Check-in times, warm-ups, and match schedules can change, so arrive early and bring everything you need: a clean gi (or rash guard for no-gi), a mouthguard, and any food and drink for the day.
Warm-Up Properly
A solid warm-up helps prevent injuries and gets you in the right mindset. Start by breaking a sweat with light rolling, stretching, and movement drills and then increase the exercise intensity until you're pretty tired and hear rate is near maximum! It's important to get the first wind out in the warmup area to prevent gassing in the actual competition. But, remember to give yourself plenty of time to recover before your match and then just prior to competing you can do a second lighter warmup to get ready, ensuring you stay loose and sharp.
Manage Your Energy
Adrenaline dumps are real. Pace yourself, stay hydrated, and remember to breathe. Listen to music, breathe deeply, and stay relaxed between rounds.
4. Post-Competition Reflection
Win or Learn
Regardless of the outcome, every match is a learning experience. Analyze what went well and where you can improve. Talk to your coach, watch match footage, and refine your game for future competitions.
Stay Humble and Keep Training
Whether you win or lose, respect your opponents, coaches, and teammates. Competitions provide valuable insights into your progress, but they’re just one step in your BJJ journey.
Final Thoughts
Your first BJJ competition will be an unforgettable experience that challenges and strengthens you both physically and mentally. Approach it with an open mind, trust in your preparation, and enjoy the process. No matter the result, stepping onto the mat and competing is a victory in itself!
