How to Improve Your Jiu-Jitsu Faster: Tips for White Belts

Or: How to Stop Feeling Like a Human Pretzel

By Arm Bartholomew – Knowledge of Self

So, you’ve started training Brazilian Jiu-Jitsu. Congratulations! You’ve chosen a martial art that will leave you exhausted, confused, and questioning every decision that led you here—all while a sweaty stranger tries to choke you unconscious. But don’t worry, that’s just the first week.

If you want to get better at BJJ faster (or at least survive without looking like a flailing fish), here are some essential tips.

Accept That You Know Absolutely Nothing

You watched a couple of highlight reels and now think you’re one slick armbar away from your blue belt. But here’s the truth: You’re going to spend the next six months tapping to moves you didn’t even know existed. Embrace the struggle. Every roll is a lesson, and every tap is a note from the universe saying, “Try again, buddy.”

Focus on Survival, Not Winning

At this stage, winning a round is about as likely as a toddler outwrestling a grizzly bear. Instead of trying to submit your training partners, focus on not dying. Frame, shrimp, breathe, protect your neck like it’s your social security number, and stop holding your breath like you’re waiting for bad news. You don’t need to win. You just need to last longer than five seconds before getting mounted.

Keep Your Arms to Yourself

New white belts have a magical ability to gift-wrap submissions for their opponents. If you extend your arms like you’re reaching for a hug, congratulations—you just got armbarred. Keep your elbows tight, stay compact, and stop trying to bench press your way out of bad positions because it never works.

🔹 Recommended Gear: Sanabul Essential BJJ Gi – A great starter gi that won’t break the bank.

Drill Like Your Life Depends on It (Because It Does)

The more you drill, the less your brain will freeze up when rolling. You want muscle memory, not “Oh crap, what do I do now?” syndrome. Repetition equals reflex. Repetition equals reflex. Repetition equals reflex.

🔹 Recommended Gear: Elite Sports BJJ Rash Guard – Keeps you comfortable and prevents mat burns.

Learn to Tap Without Your Ego Crying

Tapping is not losing. Tapping means, “I would prefer to have functioning joints tomorrow.” If you refuse to tap, congratulations, you just won six months in a cast. Black belts tap. World champions tap. You, a white belt who still struggles to tie their belt properly, should definitely tap.

Don’t Be the White Belt Who Rolls Like a Rabid Gorilla

We’ve all seen that guy—the one who turns every roll into a life-or-death battle. He grips too hard, flails like he’s fighting off a bear, and leaves every training partner with bruises and regrets. Relax. Flow. It’s Jiu-Jitsu, not an exorcism.

🔹 Recommended Gear: Gold BJJ Jiu Jitsu Knee Pads – Your knees will thank you later.

Ask Questions, But Not Every Five Seconds

Coaches love curious students, but they also love finishing a class without hearing, “Wait, what if my opponent is a 300-pound bodybuilder with four arms?” Just absorb the basics first. If your question starts with “But what if…” stop. If you’re asking about a move you saw on YouTube that only works for high-level black belts, double stop.

Show Up, Even When It Sucks

The secret to improving fast is consistency. You’re going to feel like garbage some days. You’ll get smashed. You’ll get frustrated. But if you keep showing up, you’ll get better. And one day, when a brand-new white belt walks in and you effortlessly escape their side control, you’ll realize:

“Wait a minute… I think I actually know some Jiu-Jitsu now.”

Welcome to the journey.