By: Lorena Balli

Stepping onto the mat for your first jiu-jitsu competition can be both exhilarating and nerve-racking. Even the most seasoned practitioners still experience nerves on competition day. For a newcomer to the sport, proper preparation is key to unlocking your potential and enjoying the experience. Participating in your first jiu-jitsu competition is a thrilling milestone in your martial arts journey. Here are some essential tips to help you get ready for your competition debut. 

1. Set Your Goals

Before registering for your first tournament, think about what you want to achieve. Are you aiming for a medal, or are you more focused on gaining experience? Every competition is an opportunity to learn and grow as an athlete. In every match, mistakes will be made and these mistakes are learning opportunities. Setting clear, realistic goals will give you direction and motivation throughout your preparation.

2. Train Smart

Consistency is key: Attending class regularly in the weeks leading up to the competition will give you the confidence needed to go to your competition well prepared. Focus on refining your techniques and drilling positions that you are comfortable with.

Spar Intelligently: While rolling is important, prioritize sparring with different partners of various skill levels while avoiding the rounds that may lead to injury. This will help you adapt to different styles and improve your game while also mitigating injury or accidents before your big day.

Simulate Competition during Sparring: If your academy is able to accommodate you and/or a handful of your teammates who may also be competing in the upcoming weeks, it may be a good idea to schedule some sparring sessions that mimic the competition environment. This includes starting from a standing position, adhering to time limits, making points and submissions your goal and practicing with intensity. A bonus to competition simulation is getting everyone in the training room to cheer and coach during your rounds! This is a good way to get yourself prepared for the noisy arenas at tournaments.

3. Physical Conditioning

Strength and Conditioning: Incorporate strength and conditioning workouts into your routine at least a few weeks before your competition. Focus on functional movements, flexibility, and endurance training to ensure you’re in peak physical condition.

Nutrition Matters: A balanced diet will enhance your performance. Focus on whole foods, plenty of vegetables, lean proteins, and healthy fats. Stay hydrated and consider your weight class – if you are losing weight, do so cautiously and healthily. Talk to your coaches and more experienced training partners about smart dieting. You should never leave weight loss to the last minute! Instead, focus on shedding the weight slowly over several week’s worth of time.

4. Know the Rules - Including the Uniform!

It’s very important to familiarize yourself with the rules prior to the competition. You can visit https://ibjjf.com/books-videos to access the IBJJF rule book. Learning about weight divisions, allowable techniques and submissions, as well as the scoring system will help you be a better competitor. Uniform guidelines are another important part of the IBJJF rule book to review prior to the competition. Generally, gi’s with worn out material, discoloration, rips and/or tears will not pass inspection. Inspect your gear and check for any holes, rips or patches that may be tearing prior to heading out to the event. 

5. Mental Preparation

Visualization Techniques: Take time to visualize yourself competing successfully. Picture yourself executing techniques, maintaining composure, and feeling confident. This mental rehearsal can boost your confidence and reduce anxiety.

Stay Positive: Surround yourself with supportive teammates and coaches. Sharing your concerns and excitement with them can help ease nerves and find motivation in their encouragement.

6. Plan Your Day

Arrive Early: The day of the competition, arrive early to check in, warm up, and familiarize yourself with the venue. This helps reduce anxiety and allows you to settle into the environment. Competitors should arrive at least one hour before their scheduled match time. 

Warm-Up Routine: Establish a warm-up routine that gets your blood flowing and prepares your body without overexerting yourself. Simple movements like jogging, stretching, and practicing techniques can help you feel ready to compete.

Pack your competition bag the night before and make sure to include things like healthy snacks and water. You may consider packing things like athletic tape, finger tape, headphones and a hoodie to keep warm. Additionally, it is always a good idea to pack two gi’s for gi tournaments just in case one does not pass inspection. 

7. Have Fun and Reflect

Finally, remember that jiu-jitsu competitions are about growth and learning. No matter the outcome, focus on the experience. After the competition, take time to reflect on what you learned, the techniques that worked, and what you can improve for next time.

With a little preparation and the right mindset, you can turn this experience into a memorable and rewarding one. Preparing for your first jiu-jitsu competition can be daunting, but by following these steps, you can set yourself up for success. Embrace the training process, focus on your goals, and remember that each experience on the mat is an opportunity for growth. Enjoy the thrill of your first tournament while you embrace the journey, enjoy the camaraderie of your teammates, and always remember that every match is an opportunity for growth. Good luck, and may your first competition be just the beginning of your thrilling jiu-jitsu journey!