Drills: Stability Ball
Building Pressure and Balance..
When I was trying to cultivate a solid pressure passing game paired with strong static pressure, my instructor suggested using a Stability Ball.
He proceeded to grab the ball and balance on his stomach. As he balanced, I would see him stretch out an arm or a leg, forcing himself back to center, with subtle shifts of his body.
When I tried it, it wasn’t nearly as elegant.
My balance lasted a second or two before I would have to use a hand or foot to stop myself from falling over. With some practice over time, I was able to apply the principle and it genuinely upped my pressure game.
At the 3:24 mark of the video, the gentlemen lays on the stability ball in an attempt to balance without making any connections with the ground.
As I incorporated this, I used the ball a few minutes before and after class, increasing the time as I got better.
The biggest improvement that I noticed was my posture.
I know it sounds weird, but posture is an important aspect of creating pressure, just not the way we think.
Students will often drape themselves over the top of their opponent and squeeze for dear life. The tension in the body that this creates actually wastes energy and grip strength. Now, the trick is to make more of a convex shape with your body.
Pushing your chest and ribs out outward forces your opponent to carry your weight, opposed to you carrying it on your own knees and elbows.
Benefits:
Improved Health - I noticed that it strengthened my lower back and core. You’ll definitely feel it if you over do it, so take your time.
Better Balance - My balance and transitions improved in ways that I didn’t anticipate. The video at the bottom has some stability drills that a student can do to further improve their balance and reaction time if you’re interested.
Dominant Downward Pressure - Balancing on the ball will teach you to create more of a convex shape with your body, maximizing downward pressure without having to squeeze with your arms.
Some Extra Drills For You
Hope this helps some of you. Would love to know what you think and if you have any additional drills that helps you building better pressure, please share.
DFM Coaching is dedicated to helping you overcome mental hurdles and achieve your full potential in BJJ. Whether through in-person instruction, seminars, private lessons, remote coaching, or video analysis, I provide personalized support tailored to your needs. Keep pushing forward, and let’s grow together!
