How to Train BJJ with Limited Space? (6 Simple Actions!)

How to train BJJ with limited space? No mats. No gym. No problem. Look, I get it. You’re stuck at home. Maybe your gym’s too far, or your schedule’s packed, or maybe you’re just working with a tiny living room and a stubborn couch in the way. But the best part is that doesn’t mean you can’t train in Jiu-Jitsu.

I used to think I needed a big mat, a partner, and a full class to “really” train. But that was just an excuse. Once I stopped waiting for the perfect setup, I found ways to keep my game sharp—even in a cramped space.

Here’s how.

1. Solo Drills Work—Even in a Tiny Spot

You don’t need a full mat to move your body like a grappler. If you’ve got a few feet of floor space, you’ve got enough to do these drills:

Hip escapes (shrimping): Great for warming up and building core strength
Bridges (upa): Helps you practice escapes and build power in your hips
Technical stand-ups: A must for self-defense and getting up safely
Granby rolls: You can do these in place with control
Shadow grappling: Picture an opponent and go through transitions—guard to mount, side control to back, etc.

Set a timer. Go 30 seconds per drill or whatever works with you. Rest. Then do another round. You’ll sweat. You’ll move. And you’ll stay connected to the game.

2. Use Furniture (Yep, Seriously)

You can turn your home into a training lab if you get a little creative.

Use a pillow as a grappling dummy.
Put on your gi and tie up with a jacket or belt for grip drills.
Mount a yoga ball and work on base and balance.
Use a wall to practice guard retention movements.

I’ve even used my bed to practice sweeps. Don’t judge. It works.

3. Visualization Is a Legit Tool

This sounds like fluff—but it’s not. Visualization is real training. Close your eyes. Pick a move you’ve been working on. Now imagine doing it:

How do your grips feel?
Where’s your weight?
What does your opponent do next?

Time your breathing with the motion. Go slow. Picture every detail. You’re creating mental reps. And mental reps count. Studies indicate that athletes who visualize improve faster than those who don’t.

4. Watch Tape—But Actually Study It.

Scrolling YouTube isn’t the same as training. But if you watch with intention, you can turn it into learning.

Pick one technique or position. Watch how your favorite grappler sets it up. Pause. Rewind. Take notes.

Try this:

Watch 3 clips of the same move
Write down what’s the same and what’s different
Try the movement slowly in your space

This builds your game sense—even without rolling.

5. Flow Drills With a Partner (If You’ve Got One)

If you’ve got someone willing to train with you—even just to drill—you’re golden. Keep it light. Keep it playful. Focus on timing and movement, not winning.

Start with:

Guard retention drills
Passing flow
Positional escapes
Submission chains

Set boundaries if space is tight. Pick a small area and don’t go beyond it. That makes your control even better.

6. Keep a Training Journal

This changed the game for me. Each day, write:

What you drilled
What you learned
What felt hard
One small goal for next time

Even short notes keep your mind in training mode. It helps you stay focused—and it’s cool to look back and see your progress.

Final Thoughts

Yes, you can train BJJ even with limited space. And you don’t need a full mat or 10 partners to get better at Brazilian jiu-jitsu. You just need the will to keep showing up—even if it’s your living room instead of your gym.

Stay moving. Stay sharp. And remember: BJJ isn’t just something you do at the academy—it’s something you carry with you.

Keep training. One breath, one rep, one step at a time. You’ve got this. 👊