Team McVicker Brazilian Jiu-Jitsu Camp, Part I

Warm-up with Ginastica Natural

Jeff Serafin warmed-up the team with Ginastica Natural a form of stretching, strength, and conditioning using body movements. Some elements emulate animal motions while others are yoga poses. There is lots of rolling and movements transitions. I cannot recall the exact order but some of the key elements were:

• Z-sit: One leg is placed with the knee at midline and the foot at the opposite hip, the other leg is in a hurdler stretch. Several exercises involved rolling to different Z-sits and lifting your body to fold into and out of it
  
• Spider man leg-up: Transition from the spider man to the inverse spider man, but rather than placing the foot where the hand was point the leg straight in the air.
  
• Push-up hop: From a low push up position, hop alternating your hands superiorly and inferiorly on the map.

Jack McVicker shows passing the hooks inside guard

1. Sprawl and sit out pass
   

   From the hook's inside guard, tighten the position by compressing your opponent's legs, pushing their feet against their posterior. Use your head in the center of their chest to hold them down, grip the kimono at the armpits to lock the down. Look to the side you want pass, now sprawl laterally on their leg, flattening it to the mat. Block this knee and sit out, transitioning the far leg underneath your sprawl leg, then turning back into you partner to obtain side mount.
   

2. Ankle grab and over hook pass
   

   As above lock in the top position, now reach back and grab the ankle opposite the side you want to pass. Simultaneously overhook the passing side, pinning that side hook leg to the mat. Pin with your head and shoulder as you walk around the trapped hook leg.
   

3. Yoga stretch pass
   

   Again from the locked in top position inside the hook's inside guard, swing one leg as far back as it will go, freeing it from the same side hook. Bring this leg back in, trapping the hook on the opposite side against their bottom. Now collapse this hook down and move around this side staying low and tight.
   

4. Over hook jump pass
   

   Overhook one side and look away from this side, jump and roll over your overhook shoulder, into a bridge, turn toward your partner's legs and progress superiorly up their body to secure the side mount.
   

We did several rounds of practice from this position.
Serafimura (Serafin's kimura)

1. Set-up
   

   From the half guard, use the top hook to pull your partner forward forcing him to post. Reach with your opposite hand, over hook the post hand, then secure your figure four by grabbing his wrist with the same side hand. Lock the grip pull his elbow superiorly, eliminating the slack in the shoulder.
   

   
   

2. Freeing the grip
   

   If they grab the kimono, bridge into them and then use your body to pull the grip off. If they grab the belt, slide the belt to their back and free the grip once their hand has been moved past their grip. If they grab their hand kick your thigh and pull simultaneously.
   

   
   

3. Over-the-head sweep
   

   If they sink the arm you have in figure four and you cannot free the grip, sweep them. First pull and bump your hips, loading him toward your head. Then swing your legs over your head, leaving them straight, this should lift your partner over your head. Uncurl and turn over while maintaining a figure four.
   

   
   

4. Hip bump sweep
   

   If your partner bases and sinks his jeopardized am deeply, release the figure four and feed the arm trapped in his elbow to his knee, grab the pant leg. Post your other hand and hip bump your partner over.
   

   
   

Jack did a Q & A session on position, one example was the half guard position. With your arm on the side trapping his leg, "pop" your partner in head with your biceps in the direction of your bridge. This either allows you to bridge to the their guard or as they base you acquire the guard.

We finished this day of the camp with about 2 hours of open mat. Yesterday in the evening pre-session I got tagged team by Team McVicker Texas, the Redings, T, and Morgan. Today Team McVicker/Serafin were hot to beat one me. I can't imaging who will be gunning for me tomorrow.

Congratulations to Mark and Nick Reding on their promotion to faixa marrom.