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Eric Allain
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I absolutely love the BJJ classes here. The instruction is excellent, the staff is friendly, helpful and well organized and the facilities are great. All this comes together to create an environment where the students help each other learn and improve. It is this that really does it for me. PAMA is not just a place to train, it is a community of friends. BJJ is hard. It can be demoralizing. Having helpful, encouraging friends to train with is what keeps me coming back. It is this that will push me to finally get that black belt some day.

Julia Benson
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I love coming here. I have improved my Muay Thai technique. A lot of experienced students in the class make sparring fun. Beyond all of this PAMA is a community.

Sean Kavanagh
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Great place to train and has the largest media presence I've ever experienced in any of the BJJ gyms I've trained at. That is a good thing because it lets you know what you are signing up for and makes the gym culture available to see online. And it is a great culture which is very friendly and welcoming of new students and has a desire to see people continuously improve whether it is BJJ or Muay Thai.

Blair Cuneo
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Excellent Women’s Self Defense class! Walked away with several very good techniques.

Mitch Ludwig
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I recently moved to the area and dropped by to check out the bjj classes. I've been training bjj for the better part of a decade and can say without a doubt that this has been one of the most welcoming gyms I've ever experienced. Great instruction with a good mix of belt levels that gives everyone an opportunity to learn.

Dylan Olson
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I like to get to know a school for a while before giving a review. That said, I've been training in PAMA's BJJ program for about a year now. I came to this school as a 2 stripe blue belt and have had training from several different places over the years. I can say honestly that the Pendergrass brothers have succeeded at creating and continuously cultivating an amazing environment for learning. You feel like family as soon as you walk in the door. And regardless of whether you've never trained before or have been training for decades, there is something here to learn and grow in for everyone. The instructors are patient, love what they do and can break down concepts in ways anyone can understand. The culture here at PAMA is consistently positive and inclusive. Classes are organized well and more experienced students (upper belts) are always willing to help those looking for guidance. If you're looking for a place to train, just stop by PAMA and see for yourself.

Chris George
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The professionalism of the staff is unmatched. All of the instructors are great with kids. Both of my kids love being here.

James Willison
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This is a great to train both mind and body in the art of BJJ. The main instructors, Guy and Rob, are knowledge and care about their students. I was particularly impressed that they (and other instructors) already knew my name despite not having formally introduced myself to them. That’s a little thing, but it meant they want to know who is coming to their facility. As well, the other students, particularly the upper belts, are great training partners. In my experience, they know when to go hard and also when to help a beginner out. PAMA is an excellent place to train and to be a part of a community looking to improve themselves on and off the mats.

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Pendergrass Academy of Martial Arts Raleigh & Wake Forest Martial Arts
919-819-1908
Pendergrass Academy of Martial Arts

Improving Your Reflexes with Brazilian Jiu-Jitsu: Repetitive Action and Reaction Training

December 8, 2023

Reflexes are our body’s natural defense mechanisms, allowing us to respond quickly and effectively to unexpected situations. Whether you’re an athlete, a martial artist, or just someone looking to enhance your overall agility and reaction time, Brazilian Jiu-Jitsu (BJJ) can be a fantastic tool for sharpening your reflexes. In this blog post, we’ll explore how repetitive action and reaction training in BJJ can improve your reflexes and suggest some drills to get you started.

Understanding Repetitive Action and Reaction in BJJ
BJJ is not only about grappling and submissions; it’s also about anticipating your opponent’s movements and reacting swiftly. In BJJ, repetitive actions such as drilling specific techniques and positions create muscle memory. When you practice these movements over and over again, your body learns to respond almost instinctively.

Simple and Complex Reactions
BJJ training involves both simple and complex reactions:

Simple Reactions: These are immediate responses to a single stimulus. For example, if your opponent grabs your collar, you should respond by countering the grip.

Complex Reactions: BJJ also requires more complex reactions, where you will need to process multiple stimuli and respond accordingly. For instance, if your opponent attempts a sweep while threatening a submission, you’ll need to make a split-second decision about your defense or escape.

Drills to Improve Your Reflexes

Positional Drills: Practice specific BJJ positions repeatedly. For example, focus on escaping side control or establishing the mount. This repetitive training builds muscle memory and improves your ability to react.

Submission Defense Drills: Work on defending against submissions like armlocks, chokes, and leglocks. Have a partner attempt these submissions while you focus on escaping or countering.

Live Rolling: Regular rolling sessions provide an excellent platform for applying reflexes in a dynamic, unpredictable environment. Rolling with various training partners helps you adapt to different styles and techniques.

Reaction Drills: Develop quick reflexes by having a partner surprise you with attacks or position changes. You’ll learn to react swiftly and stay one step ahead of your opponent.

Flow Rolling: This is a slower-paced rolling style that allows you and your partner to work on technique and transitions. It’s an excellent way to refine your reflexes in a controlled setting.

Improving your reflexes through repetitive action and reaction training in Brazilian Jiu-Jitsu is beneficial for martial artists and anyone looking to enhance their agility and quick thinking. With consistent practice and dedication to specific drills, you’ll find that your reflexes become sharper both on and off the mat. So, whether you’re new to BJJ or a seasoned practitioner, remember that the key to better reflexes lies in repetition, awareness, and staying open to learning.

Pendergrass Academy of Martial Arts proudly serves the Wake Forest, Wakefield, and Raleigh NC areas. For more information about us check out: www.bjjnc.com. For more information on our adult program go to https://www.bjjnc.com/program/bjj/ or for our kids’ program go to https://www.bjjnc.com/program/kids-martial-arts/

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