From Structure to Speed
In combat, we love the idea of explosive and fast. These attributes are undeniably valuable—when used at the right time. But in jiu-jitsu, if you add them too soon, they often work against you.
Power can punish your technique. Speed can kill your timing and control.
In skill development, speed and power are the last elements you add, not the first. They amplify everything you do, which means they amplify mistakes just as much as good mechanics. If the underlying mechanics are sound, they make you more effective. If the mechanics are flawed, they make the flaws worse.
Consider a pass. If you move slowly and deliberately, you can make small adjustments—recover a post, fix your base—before your opponent can capitalize. Add speed before your posture and balance are correct, and that small instability becomes a sweep. The same is true for submissions: add power too early, and you risk overshooting the correct angle, losing control, or injuring your partner and yourself.
To understand the difference force can make, look outside of jiu-jitsu. Walking is gentle on the body—each step produces roughly twice your bodyweight in load through your joints. Begin running, and that load rises to five times your bodyweight. Sprinting or running downhill? Now it can exceed ten times your bodyweight. The increase is not a small change—it is an entirely different level of stress.
In jiu-jitsu, this principle appears in something as basic as the technical stand-up. Performed slowly, you can maintain posture, balance, and clean foot placement. Add power before those elements are stable, and you may lean too far forward, place your foot poorly, or give an opponent an opening to attack.
Common errors when adding speed and power:
1. Leading with the head – In takedowns or guard passes, projecting the head forward first compromises posture and invites counters.
2. Shoulders before hips – In escapes or sweeps, initiating with upper body strength instead of proper hip movement robs you of leverage.
3. Arm-driven mechanics – In submissions, overusing the arms instead of integrating the whole body breaks alignment and wastes energy.
4. Shifting weight away from the fight – In transitions, moving weight backward to “feel safer” relieves pressure on your opponent and creates space for them to escape.
The sequence should always be the same: first build structure—posture, base, and frames. These are your anchor points. Only when these are consistent under pressure should you begin to add power. Only after power is controlled should you begin to add speed.
Begin with single, controlled repetitions—whether it’s a bridge, a guard pass, or a stand-up. Each repetition should be powerful but stable. Once you can perform them without losing alignment, you can increase tempo.
In jiu-jitsu, speed and power are force multipliers. They will not fix poor mechanics; they will only magnify them. If you are clean and precise, they make you dangerous. If you are sloppy, they make you sloppy—faster.