The Most Common Jiu Jitsu Mistakes Beginners Make (and How to Avoid Them)
Starting Brazilian Jiu Jitsu is exciting, but it can also feel overwhelming. Between learning techniques, rolling with teammates, and adjusting to the physical demands, many new students make the same mistakes early on. The good news is these mistakes are easy to fix once you know what to look out for.
In this blog, we’ll cover the most common jiu jitsu mistakes beginners make and how you can avoid them, so you progress faster and enjoy training more.
1. Holding Your Breath
One of the biggest beginner mistakes in jiu jitsu is forgetting to breathe. When rolling, many students tense up and hold their breath, which causes fatigue and panic.
Fix it: Focus on slow, steady breathing especially when you’re stuck in a tough position. Relaxed breathing helps you conserve energy and think clearly.
2. Using Too Much Strength
It’s natural to want to muscle your way out of bad spots, but over-relying on strength slows down your progress. Jiu jitsu is about leverage, timing, and technique.
Fix it: Train with smaller or more experienced partners and challenge yourself to use as little strength as possible. This forces you to rely on technique instead of raw power.
3. Ignoring Defense
Beginners often focus only on submissions and forget that defense is just as important. If you can’t escape bad positions, you won’t be able to apply your own game.
Fix it: Spend time learning escapes from mount, side control, and back control. A strong defense builds confidence and makes you harder to submit.
4. Not Tapping Soon Enough
Every beginner has been there: refusing to tap to a submission out of pride. But holding out too long can lead to injuries and setbacks.
Fix it: Tap early and often. Tapping isn’t losing, it’s learning. You’ll come back stronger and healthier for the next round.
5. Skipping Warm-Ups or Drills
Some new students want to jump straight into rolling without building a foundation. Skipping drills slows down technical growth and makes bad habits harder to break.
Fix it: Embrace warm-ups and repetition. Drilling builds the muscle memory you’ll need when rolling at full speed.
6. Training Too Hard, Too Often
In the beginning, enthusiasm runs high. Many beginners try to train every day, roll at 100%, and push through injuries. This usually leads to burnout or time off the mats.
Fix it: Aim for consistency, not exhaustion. Two to three classes per week is plenty for most beginners. Prioritize recovery, and you’ll improve faster in the long run.
7. Forgetting Posture and Base
Beginners often lean too far forward, cross their feet, or leave arms exposed, making them easy targets for sweeps and submissions.
Fix it: Always think about posture (keeping your spine straight) and base (staying balanced). A good posture makes you harder to sweep or submit.
8. Not Asking Questions
Some students are too shy or embarrassed to ask questions in class. This slows down progress and keeps them stuck repeating the same mistakes.
Fix it: Ask your instructor or training partners when something feels confusing. Most teammates are happy to help, and good questions show you’re serious about learning.
9. Trying to Learn Too Many Things at Once
Because there are thousands of techniques in Brazilian Jiu Jitsu, beginners often try to memorize everything they see. This creates information overload and prevents mastery.
Fix it: Stick to the fundamentals. Focus on learning a few core positions, escapes, and submissions really well before adding new layers to your game. Depth is better than breadth when you’re starting out.
Final Thoughts
Making mistakes in jiu jitsu is part of the journey, every black belt started as a beginner who tapped thousands of times. By avoiding these common jiu jitsu mistakes, you’ll save yourself frustration, prevent injuries, and accelerate your progress.
The most important thing to remember: relax, stay consistent, and enjoy the process.