1. Using Strength Instead of Technique

This is arguably the most common mistake for any beginner. When faced with a resisting opponent, the natural instinct is to use brute force. You might try to power out of a bad position or muscle a submission. While this might occasionally work against another novice, it is a detrimental habit that hinders true progress in Brazilian Jiu-Jitsu.

The Problem: BJJ, the “gentle art,” is founded on the principle of leverage overcoming strength. Relying on muscle is inefficient, leads to rapid exhaustion, and prevents you from learning the proper mechanics of a technique.

The Fix: Make a conscious effort to relax. Focus on the technique as the instructor showed it. If a move requires a lot of force, you are likely doing it incorrectly. Ask your professor or a higher-ranked training partner for feedback. Trust the process and the power of leverage.

2. Holding Your Breath During Sparring

When you find yourself in a tough spot—defending a choke or trying to escape a pin—it is an unconscious reaction to hold your breath. This is a critical error that can dramatically impact your performance and endurance.

The Problem: Holding your breath starves your muscles of oxygen, causing you to gas out in a matter of seconds. It also increases panic and clouds your judgment, making it harder to think strategically.

The Fix: Practice mindful breathing. Make it a point to inhale and exhale constantly, especially under pressure. A simple trick is to make an audible exhale as you execute a move. This forces you to keep breathing, conserves your energy, and helps you stay calm enough to remember your Jiu-Jitsu techniques.

3. Neglecting Defense and Survival Skills

Beginners often get “submission hungry.” They learn a new choke or armbar and want to apply it immediately, often from a disadvantageous position. This “offense-only” mindset leaves them vulnerable and gets them submitted frequently.

The Problem: In Jiu-Jitsu, there is a golden rule: “position before submission.” Hunting for an attack from the bottom of a mount, for example, is a low-percentage move that will likely make your situation worse.

The Fix: Shift your focus to survival. As a white belt, your primary goal is to become difficult to submit. Concentrate on:

• Protecting your neck at all times.

• Keeping your elbows tight to your body.

• Learning the fundamental escapes from major positions.

• Understanding how to create and maintain good posture.

A strong defense is the foundation upon which all effective offense is built. This is a core principle of any good self-defense system.

4. Overtraining or Being Inconsistent

Students often fall into one of two traps. Some get so excited they train five or six days a week from the start. Others come to class sporadically, with long breaks in between sessions.

The Problem: Overtraining leads to burnout and a higher risk of injury. Inconsistent training makes it nearly impossible to retain information and build the muscle memory required for BJJ.

The Fix: Find a sustainable rhythm. For most beginners, training two to three times per week is an ideal starting point. This provides enough frequency to learn effectively while allowing your body adequate time to recover and adapt. Consistency is more important than intensity.

5. Focusing Only on Live Sparring (Rolling)

Sparring is often the most exciting part of class. It is your chance to test your skills against a resisting partner. However, some beginners see the warm-ups and technical drilling as obstacles to get through before the “real” training begins.

The Problem: Drilling is where you actually learn Jiu-Jitsu. It builds the neural pathways and muscle memory that allow you to execute techniques correctly and automatically during a fast-paced roll. Skipping or half-heartedly participating in drills will severely stunt your growth.

The Fix: Treat every part of the class with equal importance. Engage fully in the warm-ups, pay close attention during the technique demonstration, and drill with a purpose. This disciplined approach will pay huge dividends in your sparring performance.

6. Comparing Your Progress to Others

It is easy to look at other students who started at the same time and wonder why they seem to be progressing faster. This comparison game is a trap that leads to frustration and self-doubt.

The Problem: Everyone learns at a different pace. Factors like age, athletic background, and natural aptitude play a role. Comparing yourself to others serves no productive purpose.

The Fix: Focus on your own journey. The only person you should compare yourself to is the person you were yesterday. Celebrate your small victories, whether it is surviving a round without getting tapped or finally hitting a sweep you have been drilling. The Jiu-Jitsu belt system is a personal journey.

7. Not Asking Enough Questions

Many beginners are hesitant to ask questions. They might feel intimidated or worry about “bothering” the instructor.

The Problem: Failing to ask for clarification on a technique you do not understand is a massive missed opportunity. This can lead to you drilling a move incorrectly for weeks, ingraining bad habits.

The Fix: Be curious! Your instructors at Gracie Barra Lake Elsinore want you to ask questions. It shows you are engaged and eager to learn. If you are confused about a detail, ask. If a move is not working during drilling, ask your partner or the professor for help.