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6 TIPS FOR A SUCCESSFUL JIU JITSU COMEBACK

Writer's picture: Angie VogelAngie Vogel


Taking a break from Jiu-Jitsu—whether due to injury, life events, or just needing some time off—can feel daunting when you’re ready to get back on the mats. But the key to a successful return is building habits, avoiding injuries, and remembering why you love the art. Here are six tips to help you ease back into your training and get the most out of your comeback.




1. Start Slow and Ease Into Training

After a long layoff, it’s tempting to jump back in at full speed, but your body might not be ready for that level of intensity. Start with light drilling and technique work, and keep rolling sessions at 50-70% effort for the first few weeks.

This approach will allow your body to adapt while reducing the risk of injury. Remember: your goal is sustainability, not burnout.


2. Rebuild Your Habits One Step at a Time

Getting back into the rhythm of training takes time. Focus on creating small, consistent habits like attending class twice a week before ramping up. Set realistic goals that fit into your current lifestyle, and gradually work back up to your peak routine.

Consistency beats intensity in the long run, and it’s better to train regularly at a manageable level than to push too hard and fizzle out.


3. Prioritize Mobility and Recovery

Coming back after a layoff often means your body feels stiffer or less mobile than before. Spend extra time stretching, foam rolling, and incorporating yoga or mobility drills into your routine. This will help prevent injuries and improve your range of motion on the mats.

Also, don’t underestimate the power of rest days. Allow your body time to recover so you can show up refreshed and ready.


4. Listen to Your Body and Manage Expectations

After some time away, you might find your timing is off or your cardio isn’t where it used to be. That’s normal! Accept where you are now and focus on improving from this point.

Pay attention to any aches or pains, and don’t be afraid to sit out a round or modify techniques to suit your current condition. Training smart is better than sitting out another layoff due to preventable injuries.


5. Focus on Enjoying the Journey

When you’re coming back to Jiu-Jitsu, it’s easy to put pressure on yourself to regain lost ground. Instead, shift your mindset to enjoying the process. Focus on the camaraderie of your training partners, the thrill of learning new techniques, and the satisfaction of moving your body again.

Falling back in love with the art will keep you motivated for the long haul.


6. Seek Guidance and Support

Your coach and teammates want to see you succeed. Be open about your layoff and let them know you’re easing back in. They can offer tips, encouragement, and guidance to help you reintegrate safely and effectively.

Also, consider working with a strength and conditioning coach to rebuild your fitness base and prevent injuries as you ramp up your training.

Returning to Jiu-Jitsu after a layoff is as much a mental challenge as it is a physical one. By pacing yourself, rebuilding habits, and focusing on the joy of training, you’ll find your groove again in no time.



Remember, the mats are always here for you—welcome back!

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