Simple Fitness. Simple Strategy.

I am continually amazed with the small details that separate the top players from pack. In swimming and running the difference between first and third is often hundredths of a second. In boxing the difference in a fight may be one well placed punch.

Jiu-Jitsu is often far more subtle. The difference could very well be something unseen in the mind of the players; an increased understanding of the balance of an opponent or an advanced sense of timing and flow of the fight.

This lesson was brought home to me during a private lesson with Paul Screiner at Marcelo Garcia’s academy in NYC.  Paul is an accomplished black belt and the master of making it simple. He has been working with me to help prepare for the New York open in April. He is helping me put together my game plan and improve a few small detail before the tournament.

During this particular lesson we were focusing on the butterfly guard and he pointed out one small detail that made a huge difference for me instantly. I was able to incorporate it into my game my very next roll and I was surprised at the improvement.

During any movement strength and power are derived from your connection to your opponent, muscle alignment and angle of attack. For instance, during a straight arm bar from the mount if you arm bar your opponent directly 90 degrees from their body it is much easier for them to attempt an escape than it is if you sit at a 45 degree angle toward their head. The difference has to do with the mechanics of their arm and their body position.

In the Butterfly guard you are trying to off balance your opponent with an angled lift that will sweep them over or allow you to transition into a better position such as the 1 legged X-Guard, Full X-Guard, etc.

In order to elevate your opponent you have to get them to shift their weight, lean slightly forward and make a connection between your elevating leg and their body.

The key to getting maximum power in your elevating lift is in the muscle alignment from your hip all the way through to your toes. When Paul first described the lift I thought he was BSing me with some sort of Jedi Mind Trick, but of course it was practical.

Proper toe alignment for maximum lifting strength

The power of the lift actually starts in your toes. Point your toes back toward your shin. If you ever took a karate class, its similar to the toe position of a snap kick. The toe position will activate the muscles in your shin all the way to your knee area. You ant to keep your ankle straight and power it back in alignment with your shin.

Next you want your leg bet at more than 90 degrees with your butt close your opponent. If you opponent is much heavier than you this is key.

Try it, how much weight can you lift with your leg fully extended versus bent with your toes point up and back?

Improper toe alignment for maximum strength in your lift

And finally, I uploaded a simple drill I learned as a white belt that I still use today as a warm up. If you are new to the Butterfly it is a good way to practice getting your body in the right position. If you are experienced, its a great way to revisit the fundamental position.

Amazing. Try it. Let me know how it helped you finally hit that sweep. I have a heavy weight brown belt in mind I am going to try it on tonight.

Good training to you,

Anthony