US Sports Lacrosse: Feed the Cats: Sprints-Based Lacrosse by Tony Holler and PLL Top 10 Plays Of Week 4

 

Feed the Cats: Sprints-Based Lacrosse

by Tony Holler

Description

“SPRINT BASED LACROSSE” is the ninth course of an ambitious “Feed the Cats certification program created by Tony Holler.

Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football.

This presentation rocked the lacrosse world at the IMLCA National Clinic held in December of 2020. Tony Holler is the first presenter at IMLCA to never hold a lacrosse stick… yet the presentation got rave reviews. 

“Sprint Based Lacrosse” takes an overview of the traditional approach to sport training (lift weights and get tired every day), and turns it upside down. Feed the Cats is the name of the new model and speed is the priority. The foundation of that speed is rest, recovery, and sleep. 

More courses are on the way!

Follow Tony Holler on Twitter… @pntrack

The Coach

Tony Holler

Head track coach at Plainfield North High School. 42 years experience coaching football, basketball, and track. Member of Illinois Track & Field Hall of Fame and Co-director of Track Football Consortium with Chris Korfist

• Head Boy's Track & Field at Plainfield North High School (IL)
• Retired Chemistry Teacher
• Public Speaker
• Writer for FreelapUSA, SimpliFaster, & ITCCCA
• Creator and Owner of "Feed the Cats"
• Co-Owner of Track Football Consortium
• Certified Teacher of Reflexive Performance Reset

US Sports Partner Spotlight: The National Lacrosse League

 

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US Sports Basketball: Three Dribble Drive Motion Drills to Teach Your Basketball Team and #4 PACERS at #1 THUNDER | NBA FINALS GAME 7 HIGHLIGHTS

 

• By Grant Young

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The dribble drive motion offense in basketball is effective for several reasons: 

1. It emphasizes aggressive dribble penetration, quick ball movement, and spacing on the floor. 

2. This constant attacking mindset puts a lot of pressure on the defense and creates scoring opportunities for the offensive team. 

3. It also allows players to use their individual skills and athleticism to beat their defenders off the dribble, leading to open shots or driving lanes to the basket. 

4. The ceaseless, unrelenting movement and spacing make it difficult for defenders to help and recover, often leading to defensive breakdowns and open looks for the offense.

Despite these clear advantages the dribble drive motion offense can present a team, some coaches are hesitant into their team because players need to make quick decisions based on the movements of their teammates and the defense, which can be challenging to grasp for younger or less experienced players. Additionally, teaching players to read and react to the defense within the flow of the offense can also be a complex task. 

In other words, the dribble drive motion offense often requires a significant amount of practice and repetition to develop the necessary chemistry and timing among the players. This is why having a set of drills that you can return to is crucial for making the dribble drive motion offense work for your team. 

Luckily, Joel Justus has drills that accomplish this exact task. 

Coach Justus joined the Ohio State men’s basketball program in April 2024 and will serve as the associate head coach. Justus spent the previous two seasons as an assistant at NC State, which included a magical run to the Final Four during the 2023-24 season. NC State also won the ACC Tournament in Justus’s last season. 

Prior to NC State, he spent one season on Bobby Hurley’s staff at Arizona State, and Justus spent seven seasons on Kentucky’s basketball staff before that. 

Coach Justus’ ‘Early Practice / Dribble Drive Motion / Basketball Drills’ course shows you the drills and discusses the key teaching points and emphasis to make the offense effective. 

22

Coach Justus’ ‘22’ Drill starts with a two-on-one transition look with a second defensive player as a chaser, who starts on the baseline behind the two players on offense, who will be positioned at around the elbow. 

The drill starts with a coach flipping a ball to one of the offensive players, which starts the transition break. The lone defender’s job is to make the two players make more than one pass, while the players on offense are trying to blow the ball up the floor and drive into the paint for an easy transition layup. 

Regardless of what happens, the next phase of the drill is to have the two players who were on defense turn to offense, with one inbounding the ball to the other. The players who were just in transition offense are trying to stop the inbound from happening. But if the inbound is made, the game becomes full-court two-on-two.

At that point, it’s up to the coach and players to prioritize what they want to work on. But practicing the pick and roll is always a great option; especially when trying to improve core dribble drive motion concepts. 

Another aspect of this drill that Coach Justus swears by is making it competitive by keeping score. This will keep your players locked in and looking to win, which is only going to make the drill more effective. 

Blood 22

A great addition to the initial ‘22’ drill is what Coach Justus calls ‘Blood 22’. 

This drill starts with a defender at half court with an offensive player getting the ball at the top of the key, simulating a fastbreak in the defender’s direction. As soon as the dribbler passes this defender, the defender begins trailing. The dribbler then attacks downhill, where a defender is waiting in the paint and another offensive player of waiting on one of the blocks. 

Coach Justus claims that this drill serves as the building blocks for dribble drive motion offense because the dribbler’s first read in this drill is to drive to the basket and score. 

A driving guard should always stay on the side of the floor that they enter the frontcourt at because this will tell their big to remain on the other side in case a kick-out is needed during the drive. 

The only read the attacker must have is whether the big defender steps out and tries to stop them. In this case, the pass should be made to the big on the post. But if that big doesn’t step out then the attacker should always be going for a layup.

Blood 44

As the name suggests, the ‘Blood 44’ drill includes four players on offense and four on defense.

It starts in the same way as the previous drills, with a defender at half-court who will begin trailing as the dribbler with the ball passes them in transition. The other three offensive players will be positioned in either corner and on the opposite block from whichever side the dribbling guard enters from. 

As with the previous drills, the goal for the guard is to get into the paint and ideally drive aggressively to the basket, either making a layup or drawing a foul. But they also have the opportunity to lop or ball to their big on the block or kick it out to one of the players on the corner, depending on what the defense is giving. 

This drill is great because it simulates the actual decision that a driving guard will need to make in a game. 

US Sports Football: 5 Core Offensive Priniciples for a Winning Football Formula and CFL 2025 Recap: Winnipeg @ BC – Week 3

 

• By Keith Grabowski

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When he was 26, Scotty Walden was the youngest head coach in college football.  Now at the ripe old age of 30, and the Head Coach of Austin Peay, he’s still one of the youngest D1 coaches in the country. 

We had the privilege of hosting Scotty Walden as a presenter at Lauren’s First and Goal. He discuss the evolution of his offensive principles, which have led them to three consecutive winning seasons and a conference championshiped them to three consecutive winning seasons and a conference championship. The energy and enthusiasm he has about the game is contagious!

The Five Core Offensive Principles

#1) Ball Security

The first and most important principle is ball security. It's crucial for players to understand that they must protect the football at all costs. Turning the ball over to the opposing team greatly increases their chances of winning, so ball security is paramount.

#2) Tempo

Playing at a fast pace is essential for a successful offense. The team trains to snap the ball every 12 seconds, ensuring that they can wear down the defense and maintain a high level of execution throughout the game. This requires a strong commitment to conditioning and practice, as well as a well-coordinated strength and conditioning program.

#3) Execution

The third principle is all about executing plays at an extremely high level. This means that the playbook must be comprehensive and adaptable, allowing for a wide range of plays to be called quickly and efficiently. The key is to make the game plan as simple as possible for the players while still being complex enough to challenge the opposing defense.

#4) Balance 

A balanced offense is one that can effectively run and pass the ball, regardless of the weather conditions or the specific opponent. This adaptability ensures that the offense can take advantage of any defensive weaknesses and keep the opposition guessing.

#5) Coaching with a Defensive Mindset

Finally, the team believes in coaching offense with a defensive mentality. This means that practices are intense and physical, with a focus on blocking, hard hits, and relentless effort. This approach instills a sense of toughness and determination in the players, preparing them for the challenges of game day.

Developing the RPO Football Game

Coach Walden has also heavily invested in developing their RPO game. Here’s a sneak peek at how they work Quick Side & Decide Side in RPOs and execution in a critical situation:

Coach Walden also talks about the execution of the RPO game and how to make sure your team is firing on game day in the video below.

There’s definitely some takeaways to help create  a championship-winning offensive system. Mastering the five core principles of ball security, tempo, execution, balance, and coaching with a defensive mindset can make a difference in any type of offense. 

The Rock Almighty: Positive Self Talk Examples and Activities for Athletes from Former NFL Quarterback and The Battle Lines Have Been Drawn!

Author Danny Wuerffel 

Self talk, or the inner voice, is a psychological tool athletes can use to improve performance across sporting disciplines. Yet, many professionals, including coaches and parents, do not know how to utilize this skill to help their athletes, let alone coach it. This article will outline what self talk is and how self talk can be employed in sports, as well as provide positive self talk examples to showcase improvement in athletic performance.

Throughout my college and NFL career, I’ve learned the power and importance of nurturing your inner voice. In this article and in my course on ISNation I talk about The Voice Inside Your Head and self talk is a big part of that.

What is Self Talk?

Self talk involves conscious and unconscious thoughts and behaviors, providing an internal narrative of how we see the world. Have you ever heard a voice in your head? A subtle vocalist that pops up throughout life, perhaps when you are getting groceries or before making an important speech to colleagues. Inner monologues such as ‘you can’t do this’ or ‘I’m so nervous right now’. That inner voice is your self talk, a method your brain employs to process and digest the copious amounts of information it receives on a daily basis.

What is Positive Self Talk in Sport?

Self talk can be an effective tool in improving the performance of individuals – enhancing their confidence in certain situations. According to research, positive self talk is typically used in cognitive behavioral therapy(CBT) to reshape an individual’s thoughts and behaviors. The inner voice has been used as a tool for self-instructional training within CBT in treating various conditions such as behavior disorders and depression.

Positive self talk can be divided into both instructional and motivational variations. Motivational self talk looks to improve the performance of individuals by boosting confidence, energy, and confidence through cues such as ‘You can do it’ or ‘You are strong.’ Whereas the instructional form looks to stimulate performance, such as ‘right foot lead’ and ‘kick the ball.’

Within the sports domain, professionals have used self talk interventions to enhance the performance of athletes for decades. Since 1970, countless studies have been designed to assess the impact of self talk on athletic performance, such as the study by Mallett and Hanrahan in 1997 on the effects of self talk on performance when racing a 100m sprint. The study asked participants to think about certain instructional cues during the various parts of the race. Positive self talk examples used include ‘push’ for when they accelerate and ‘heel’ for maximum velocity phases. Results indicated that participants improved their times by an average of 0.26 seconds.

The current literature shows that positive self talk enhances the performance of athletes in using sport-specific skills focused on movements, such as soccer and tennis, endurance tasks, and activities that require muscular power, like tossing in water polo, with both motivational and instructional versions of self talk impacting disciplines. On the other side of the spectrum, negative self talk is shown to have the opposite impact on athletes, limiting performance using cues such as ‘you can’t do it’ — acting as the inverse of positive self talk. In some cases, a negative inner voice can increase performance by driving determination in sporting scenarios through improved motivation.

Positive Self Talk Examples

As defined above, self talk can be both instructional and motivational. It can be elucidated with simple examples of self talk outlining its potential impact on sports performance. For ease of explanation, imagine the following analogy:

A swimmer has been entered in the 1500m freestyle by their coach at their local swimming championship. The competitor, new to this distance, fears whether they will be able to complete the race. As the swimmer climbs onto the ‘diving block’ ready to compete, the swimmer initiates motivational self talk to boost confidence: ‘I can do this’ and ‘I want to succeed.’

The added boost of motivation gives the swimmer the confidence to deliver a strong start with the perfect execution and timing of their dive. Once the race is underway, the swimmer starts to fatigue halfway through the race, and negative self talk begins to creep in: ‘I can’t swim faster, ‘I have no energy,’ In this case, the swimmer may continue to pace the pool sluggishly, allowing competitors to overtake. However, if the swimmer swaps these negative inner thoughts for examples of instructional positive self talk, such as ‘move your arms quicker,’ ‘kick harder,’ and ‘turn with speed.’ the swimmer may improve their performance indefinitely for a strong finish. Hence, self talk can be a powerful tool for athletes.

In my video course, ‘The Voice Inside Your Head,’ I explain how to use your inner voice from a young age to improve performance within sport using motivational self-talk. The course demonstrates how positive self talk examples such as ‘You are so strong’ can enhance confidence and lead to success when faced with seemingly insurmountable situations.

To learn more about the role self talk can play in sports, check out my course ‘The Voice Inside Your Head’ on the ISNation app by former NFL Quarter Back Danny Wuerffel.

Positive Self Talk Activities

Self talk can vary in potency depending on the individual, with the degree of positive and negative self talk differing. This differentiation comes from what others have told us about ourselves, such as our parents, and what we’ve told ourselves about our being.

Within certain disciplines of psychotherapy, these comments are known as injunctions and counter-injunctions – messages we receive when we are young from parents and influential figures shaping how we see the world. An injunction might be ‘you are weak’ while a counter-injunction could be ‘you are strong.’

These thought processes shape a child’s existence and impact how they see themselves into adulthood. Regarding self-talk, the impact of what figures of influence tell us about ourselves from a young age determines the degree to which we use our positive and negative inner voice.

Training to use our positive inner voice rather than negative voice in life and sports is a skill that can be learned through various positive self talk activities:

1. Talk to team members: Chatting with members who lift your spirits or make you laugh is a positive way to induce more optimistic thinking patterns.

2. Practice positive sports affirmations: Practicing thinking positive self talk examples such as ‘I can do this’ when in sporting scenarios can help boost your confidence and lead to better performance. Learn how to create these affirmations by thinking through your insecurities using The Answer Based Mindset.

3. Start positive in the morning: Focus on thinking positive words of affirmation early in the day to start your day off positive.

4. Speak to friends and family: Speaking to friends and family about your positive progress as an athlete is a great way to boost confidence and counteract negative thinking patterns.

5. Remind Yourself You Are Strong: Put reminders on your phone, digital devices, and around your house to think positively – small check-ins to boost positive self talk.

6. Meditation Apps: Using meditation apps such as Calm and Headspace is a great way to focus your thoughts and attention on the present while learning to positively acknowledge and limit negative thinking patterns.

7. Watch Courses: Visual courses about self-talk can help athletes and others learn how to integrate the technique into their lives, whether in a sporting capacity or generally.

The Key to Your Own Success is You

Self talk can significantly impact an athlete’s performance and outlook on life. Navigating how to hone in on using your positive inner voice as an asset in your armory of mental fortitude is a skill that can lead to better outcomes. Evidence shows that practicing positive sports affirmations can lead to better success across sporting disciplines.

For more information on the methods of self talk cited in this article and other free mental wellness tips for athletes, coaches, and parents, check out the ISNation App.

You can learn about:

• The Power of Words by Shedrick Elliott III, Head Coach at Rowan University.

• How to Be a Great Teammate with Johns Hopkins Hall of Fame Swimming Coach George Kennedy.

• Finding Your Why With Award-Winning Swimming Coach Mickey Wender

ISNation Positive Self Talk

US Sports Baseball: The Ultimate Resource For Coaching Youth Baseball and LSU vs. Arkansas: 2025 Men's College World Series highlights

 

• By Jackson Chlebowy

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Introduction

Anyone who has coached youth baseball can tell you it’s a LOT harder than it looks. From the top of the bleachers, sure it looks simple enough. Sub in kids. Give them some beginner-level advice. Maybe yell at the umpire "a few times".

But what you don’t see from the bleachers is 90% of what it takes to run a youth baseball team. You don’t see the administration, the dealing with parents, the practice planning, the dealing with parents, the offseason workouts, or the dealing with parents.

Presented by Academy Sports & Outdoors.

Okay, dealing with the parents isn’t THAT bad (ignorance is such sweet, sweet bliss).

For those of you either currently involved or anticipating involvement as a youth baseball coach, we’ve put together a comprehensive guide to help you not only survive, but excel with your kids this season. Whether you’re a fresh-faced newbie or a seasoned veteran, you’ll find something of value in this guide, as we cover every single facet of running a youth baseball team. Scroll down to start at the beginning or skip to a chapter of your choice using the table of contents menu in the navigation bar. Every link in this guide is to freely available content, but since there are some incredible resources out there for less than $50, we made sure to link you to a few premium options we highly recommend as well – for those looking to dig even deeper.

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Chapter 1:

How To Administrate A Youth Baseball Team

Some people choose to be youth baseball coaches. Others have that responsibility thrust upon them. Either way, your first thought after the team is officially placed in your hands is probably something along the lines of... HELP ME! There is so much to do before the season even starts, from creating practice plans to setting player expectations. Perhaps you even need to learn the official rules of your specific baseball league. Every little detail is important. And what about volunteers? You’ll almost definitely want some official parent help along the way. How do you make that happen? There’s a lot that goes into administering a youth baseball team. Here are a set of ready-to-go resources that break the whole process down, step by step.

Resources:

5 Keys Every Youth Baseball Coach Should Remember

Official Little League Rules, Regulations, & Policies

10 Important Baseball Rules for Beginners

Coaching Youth Baseball: Tips for the Parent-Coach

5 Ways to Grow Volunteer Participation

Think Like a Parent: Tips for Better Coach-Parent Relationships

5 Tips To Be a Great Youth Baseball Coach

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Chapter 2:

The Essentials To Running a Great Baseball Practice

So you’ve survived the admin and parents (thus far) and it’s finally time for your first practice! Nothing is better than that first day out in the sun, finally practicing the sport itself. That is... if you know what you’re doing. A great baseball practice really just comes down to understanding where your team is at and what they need to work on. Depending on the age group, you’ll also want to keep it as fun as possible while still helping the athletes improve their skills. Finding the right mix between disciplined skills development and simple fun is the goal for any youth practice. With a bit of practice and an unavoidable bit of trial-and-error, you’ll figure it out, no problem. These resources will help you get there as quickly as possible.

Resources:

Drill Rotation – The Basic Framework For Efficient Baseball Practices

Fundamentals -- An MLB Coaching Clinic

3 Coaches Share the Keys to Running Baseball Practice the Right Way

How to Develop Well-Rounded Youth Baseball Players

How To Run A Highly Productive Youth Baseball Practice

Coaching Youth Baseball Tips

Recommended Premium Options:

Coaching Youth Baseball for Ages 5-8

Coaching Youth Baseball for Ages 9-12

Youth Baseball Practice Plans

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Chapter 3:

Everything You Need to Know About Baseball Equipment

Like any modern sport, you need some equipment to play baseball. And you need some extra equipment for certain practice drills as well. Hopefully, you aren’t starting from scratch in this department, but if you are, we have you covered. We’ve even thrown in some fundraising tips (we got your back dawg). But even if you have a wide selection of equipment already available, it’s good to be knowledgeable on what you’re using, what needs to be replaced, and what everything is for. And for the love of all that is good and lovely, we hope your uniform style comes pre-selected for your team. You do NOT want control over that, trust us. You. Do. Not. Want. That. Power. But if it is forced upon you by the hand of fate, see the "How To Handle Parents" guide in Chapter #1.

Resources: Baseball Equipment List: Essential Baseball Gear Checklist

How To Choose Youth Baseball Equipment

Beginner’s Guide: How to Choose a Glove

How To Pick Out the Perfect Pair of Cleats

How To Choose The Perfect Bat

25 Unique Youth Sports Fundraising Ideas

Top 10 Youth Sports Fundraising Ideas That Will Score Big

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Chapter 4:

Offseason Workouts For Dummies

It’s said that championship teams are built in the offseason. While this won’t apply to teams at every level, for older, more competitive teams, offseason workouts are an integral part of in-season performance. We’ve included some great resources for both in-season and offseason workouts in this section. Always remember that safety is your number one concern, especially when working with young athletes. It’s also important that young athletes aren’t pushed too hard until they are both physically and emotionally mature enough to handle it.

Resources:

13 Lesson Baseball Workouts Video Course From A Division 1 Coach

Baseball Training Tips For The Off-Season

Three Baseball Offseason Strength and Conditioning Essentials

Five Crucial Arm Strength Exercises for Baseball Players & Pitchers

Optimizing Your Offseason: A Guide for Adolescent and Teen Baseball Players

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Chapter 5:

Pre-Game Warmups and Post-Game Cool Downs Your Kids Will Love

Injuries are the worst part of sports. At higher levels, they are somewhat unavoidable, even with proper care, but at the youth sports level, most injuries can be avoided with a solid pre-game warmup routine. Warmups and cool downs help athletes keep their muscles in optimal condition. If done correctly, they can also be an enjoyable part of your kids’ game-day routine. Create a collection of warmup exercises your team will love using the following resources.

Resources:

8 Baseball Warmups Your Youth Team Will Love

Warm-Up & Cool Down: Great Stretches for Youth Baseball Players Corbin Hedt - Injuries & Rehab For The Baseball Athlete

Why Does The Body Have To Cool Down After Exercise?

The Only 3 Questions You Should Ask Your Player After A Game

How To Cool Down After A Baseball Match

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Chapter 6:

Batting Drills & Techniques That Get Results

At the end of the day, coaching is all about helping kids improve their game. And that means helping them master the essential baseball skills. Batting is one of the primary skills every young player needs, and the best way to help them improve is through teaching proper batting technique and running them through effective batting drills. Batting is a full-body movement. From head to toe, every muscle contributes to a successful swing. These resources will help you teach your kids to drastically improve their batting game and maybe even master the art of the swing.

Resources:

The Best Way To Learn How To Hit a Baseball

How To Develop Explosive Bat Speed

Youth Baseball Instruction: Advancing from T-Ball to Live Pitching

ProSwing`s Fundamentals to America`s Past Time

How to Properly Bunt in Baseball

Recommended Premium Options:

Coaching Baseball - Power Hitting

The Swing Worth Millions

The Complete Guide To Hitting For Beginners

Coaching Youth Baseball: Power Hitting

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Chapter 7:

How to Teach Your Kids to Pitch Like Paul Skenes

Pitching, like hitting, requires good technique, practice and body control. It’s important that you, as the coach, teach your kids the correct way to pitch and the correct way to rest the arm after pitching. It’s also good to keep in mind that pitching is one of the more difficult skills for young athletes to learn, which is why tee-ball is preferred for younger ages. Be patient and prioritize proper form over immediate results.

Resources:

Pitch Like The Pros – Video Course by Pittsburg Pirates Pitching Coach

Developing a Youth Baseball Pitcher

How to Cultivate Confidence Within Your Pitchers

Understanding The Different Types of Pitches Pitching from the Stretch with Mike Scott

Little League University - Pitching Drills

Tips for Young Baseball Pitchers to Avoid Injury

Recommended Premium Options:

Pitching To Win With Your Fastball – 76 Lessons From Rockies’ Coach Jerry Weinstein

Pitching Mechanics & Drills – Mastering The Delivery How To Throw More Strikes With Sport Psychology

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Chapter 8:

Baseball Fielding Techniques That Will Carry Your Season

For youth baseball, fielding is the most important part of your team’s defensive effort. If your kids can’t field the ball, your team won’t go anywhere. The single best way to coach up a winning youth baseball team is to minimize errors on game-day. Like batting and pitching, training your kids to field well consists of demonstrating the proper technique and then drills, drills, drills, drills, and more drills! Teach fielding to your team first and practice it as often as possible. You can use any of the fantastic drills and strategies outlined in the below resources. Whatever you do, trust us when we say that it’s impossible to over-practice fielding.

Resources:

How To Field A Ball Like A Pro

How Baseball Works: Fielding By Position

Tips to Be a Better Infielder

The 6 F`s of Fielding with MLB Coach Perry Hill

Backing Up Play From the Outfield

Footwork For Fielding Grounders

Recommended Premium Options:  

The Basics of Fielding for Youth Baseball

Ultimate Infield with Perry Hill

George Horton’s Guide To Infield Play

Outfield Play: The Defense’s Secondary

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Chapter 9:

The Non-Vicarious Way To Manage a Youth Baseball Game

It all comes down to this. You’ve practiced. You’ve prepared. You’ve maybe even cried a little (this is a judgement-free zone). It’s GAME DAY! As head coach, you are responsible for managing every aspect of this game, from pre-game warmups to post-game snacks. Whatever you do, DON’T FORGET THE SNACKS! You’re in charge of an entire team. The key is to stay organized and have fun. Simply understanding the basic framework is half the battle, and if you completely screw up game #1, you’ll be a seasoned veteran by game #2.

Resources:

Game Day Advice for Youth Baseball Coaches

Top 10 Mistakes Every Youth Baseball Coach Should Avoid

Using Signs with Youth Baseball Players

Team Culture – Balance of Criticism and Encouragement

30 Healthy Options For Game Day Snacks

 

US Sports Martial Arts: The Best BJJ Submissions for Beginners and Aliff vs. Elmehdi El Jamari | ONE Fight Night 32

 

By Owen Reilly

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Brazilian Jiu-Jitsu (BJJ) is a ground-based martial art that emphasizes taking down and submitting your opponent. Whether you are learning Brazilian Jiu-Jitsu for self-defense, as a hobby, or to compete, your first practice or rolling session may seem intimidating. In this article, we review five of the best and most fundamental submissions for beginners of the martial art ranked in no particular order.

5. The Armbar

Beginners often learn the armbar from the mount position or while holding someone within their closed guard. To perform the armbar from these positions, isolate and control one of the opponent's arms. Next, swing your leg over the opponent's neck while still controlling the arm and move your other leg over the opponent's chest. Your opponent's arm should be between your legs and close to your chest. When in this position, continue to hold your opponent's arm to your chest while leaning back and elevating your hips. This move is effective in both Gi and No-Gi BJJ and can also be used in multiple positions as you improve your submission skills.

4. The Triangle Choke

The Triangle Choke is another powerful submission that focuses on strangling your opponent by squeezing your opponent's neck with your legs. It is primarily used when holding someone in closed guard but it can also be used in various other instances. To perform the move, similar to the armbar, isolate an arm and trap said arm and your opponent's head between your legs. A common setup from closed guard is using an over-hook to trap an opponent's arm while you isolate the opponent's head and arm. When you have your opponent's head and arm between your legs, proceed by ‘figure-fouring’ your legs together to form a triangle shape. When this is done, shrink the triangle by choking your opponent at an angle. Pulling on the head is another way to quickly finish a triangle once it is locked up.

3. The Americana 

The Americana is a quick and easy submission to both learn and perform. Mainly found in the side control position, this submission requires that you take your hand closest to the opponent's head and pin the opponent's opposite arm down to the mat by grabbing their wrist. After this, reach your other hand under the opponent's bicep and grab onto your wrist. Once this is done, bring the opponent's arm close to their side and elevate your opponent's bicep while still pinning their wrist down. This should elicit a tap very quickly if done properly

2. The Guillotine

The guillotine is an incredibly effective submission when facing off against wrestlers or other ‘shot-heavy’ grapplers. The submission is a defensive one that has several variations and is mainly hit from the front headlock position or when being taken down into guard. When in the front headlock or while an opponent is shooting, wrap your arm around your opponent's neck and clasp your hands together. If in the front headlock position, be sure to apply pressure to their shoulders to ensure that they cannot easily escape the submission. After your hands are clasped around your opponent's next, squeeze while engaging your hips to ensure the tap. Make sure that your arms are underneath the opponent's chin to avoid counters.

1. Rear Naked Choke

The rear naked choke is, by far, one of the most fundamental and common BJJ Submissions that beginners learn when starting BJJ. To utilize the rear naked choke, take your opponent's back and make sure that you have both of your legs around your opponent to ensure that they cannot escape. Then reach one of your hands under the chin of your opponent and squeeze by grabbing your other hand. Numerous grip variations exist including the gable grip or grabbing your bicep while your hand is behind or on top of your opponent's head. Pressing on the back of the head or ‘figure-fouring’ your legs together are also small moves that could elicit a tap faster. 

Incorporating these submissions into your skillset will provide you with a solid and versatile arsenal of submissions to choose from when rolling. Learning and applying submissions to live rolls may seem difficult, however, practicing and mastering these five submissions will elevate your submission game and provide you with competent submission offense. To learn these submissions from top coaches, click the links above.