My old school went more or less as follows:
10 minute warm-up: Jogging, pushups, situps, shrimps, shoulder rolls, squats, mountain climbers. A range of normal warm-ups exercises. |
20-25 minute technique work: Start off with a basic technique to warm up for about 3-4 minutes. Then stick with a theme and introduce 2-3 moves for the beginners with another 1 or 2 variations on these moves for the advanced students. Time always given to practice each move at least 20 times.
25-30 minutes of free rolling: Just like it sounds. More or less 5 minutes rounds, usually at least 4 rounds depending.
Line up and bow out.
My new school (which I'm not adjusting to very well):
10 minute warm-up: Same stuff, some interesting exercises borrowed from Ginastica Natural and a few invented by Jiu-Jitsu practiioners specifically to warm up JJ-related muscles. |
50-70 minutes of technique work: Pretty much a free-for-all. The instructor will show techniques that are more or less related, usually based on a theme. Shows a lot of very advanced guard techniques that honestly are over my head and don't do me much good. Gives time to practice each technique anywhere from 3-10 times, and shows about a dozen techniques in each class. Way too much information for me.
10-25 minutes free roll: Self-explanatory. 5 minute timed rounds.
This new school has been a hell of an adjustment, and quite frankly I don't think I like it as much. Which really sucks, because it's the only academy within 5 hours of where I'm living.