I used to think visualisation was something only elite athletes did. You know, the kind of thing sprinters or gymnasts are taught before the Olympics. But the more I read the science and experimented with it myself, the more obvious it became that it has a real place in Jiu Jitsu. It isn’t complicated or mystical. It’s just a way of training your brain so that when you need a response under pressure, it feels more familiar.
If you’ve ever caught yourself replaying a mistake after a competition, you’ve already used mental imagery. The problem is, most of us do it in reverse. We obsess over what went wrong instead of practising what we want to happen. That’s what proper sports visualisation flips around. You take the time to imagine the position, the detail, and the solution before you step on the mat.
What exactly is visualisation?
At its simplest, it’s running through movements and scenarios in your head. The sports psychology term is “imagery” or “mental rehearsal.” The interesting part is how the brain treats it. Studies using brain scans show that when you imagine lifting a weight or drilling a jiu jitsu technique, many of the same motor areas light up as if you were actually doing it. The brain doesn’t fully distinguish between physical and vivid mental practice.
That means when you rehearse an escape or a sweep in enough detail, you’re reinforcing the same pathways you’d use on the mat. You’re not going to magically get fitter or stronger by closing your eyes, but you are priming your nervous system. And that makes the real movement smoother when it matters.
Why it works for Jiu Jitsu
Jiu Jitsu is unpredictable. No roll ever unfolds exactly the way you expect. Visualisation helps you prepare for that chaos by giving your mind a head start:
- It sharpens recall. If you’ve run through the steps of a technique in your head, you’ll often find it comes to you more quickly in sparring.
- It lowers stress. If you’ve pictured yourself stuck under side control and escaping calmly, the situation feels less overwhelming in real life.
- It prepares you for competition. Imagining the walk to the mat, the first grips, even the noise of the crowd, reduces nerves when the day actually comes.
- It gives you another way to train when you’re tired or injured. You can still practise mentally when your body needs a break.
I’ve noticed this most in bad positions. When I first started competing, being mounted used to set off a bit of panic. After I started rehearsing mount escapes in my head, really picturing the pressure, the breathing, the frames, it became easier to stay calm. The escape didn’t suddenly become effortless, but I stopped wasting energy panicking.
How to practise it
You don’t need to make it complicated.
Find somewhere quiet, sit comfortably, close your eyes, and slow your breathing. Pick one scenario you want to work on. Let’s say you struggle to escape side control. Picture the details: the weight of your opponent’s chest, the mat under your shoulder, your arm position. Go through the escape step by step – frame, bridge, hip escape, recover guard. Do it slowly a few times, then faster, then with resistance in mind. Imagine them blocking your first attempt and you switching to a backup option.
That’s one round of mental practice. It takes five minutes. Do it most days, ideally after class when the details are fresh, and it starts to add up.
Where it fits into training
Think of visualisation as a supplement. It won’t replace drilling or sparring, but it reinforces what you’re already working on. Here are a few ways to apply it:
- After learning a new technique, replay it in your head before you go to bed.
- Before a competition, imagine the whole event: warm-up, handshake, first exchange.
- During injury recovery, mentally run through passes or sequences so you don’t lose touch with the details.
- Use it for transitions by chaining three or four moves in your mind, like sweep, pass, mount, submission.
None of this takes much time. It’s just a small habit that builds consistency.
Mistakes people make
One common mistake is being too vague. Thinking “I’ll win easily” doesn’t help. You need detail: grips, pressure, movement. Another is only imagining success. Matches involve resistance, so include that too. Imagine the choke not working, and then see yourself switching to plan B.
The other trap is inconsistency. Doing this once before a tournament won’t change much. But five minutes a day will.
A quick example
Let’s take a mount escape.
Close your eyes. Feel your opponent’s weight pinning your hips. Notice your breathing. Imagine framing, bridging hard, then sliding your knee through. See yourself regaining half guard, then full guard. Do that sequence several times until it feels natural.
Now, picture them blocking your first bridge. This time you adjust, maybe trapping an arm and rolling. Visualise the pressure, the resistance, and how you respond. When it actually happens, your brain is already familiar with both scenarios.
Final thought
Visualisation is one of the easiest tools you can add to your Jiu Jitsu training. It doesn’t cost anything, it doesn’t take long, and the science is solid. More importantly, it makes you calmer and more confident when things get tough.
Start with five minutes a day. Pick one position, close your eyes, and rehearse it in detail. You might be surprised how quickly it carries over to the mat.
About the author
Chris Ward is a personal trainer, sports science graduate, and purple belt in Brazilian Jiu Jitsu. He combines his academic background with years of coaching and training experience to break down how strength, conditioning, and smart preparation translate directly to better performance on the mat.
Header image adapted and used on licence from Shutterstock.
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