Master Hyper Flexibility for BJJ and MMA: Tom Davey's Complete Training Guide

Why Flexibility is a Game-Changer in BJJ, MMA, and Grappling Sports

In the demanding worlds of Brazilian Jiu-Jitsu (BJJ), MMA, wrestling, and even kickboxing or Muay Thai, flexibility isn't just a nice-to-have—it's a competitive edge. A hyper-flexible fighter can execute deeper guards, smoother transitions, tighter submissions, and quicker escapes. Black belt Tom Davey, known for his innovative approach to mobility, emphasizes that targeted flexibility work transforms your game. Whether you're rolling on the mats for BJJ or preparing for MMA sparring, enhanced range of motion reduces injury risk and boosts performance.

Tom's philosophy: Consistency beats intensity. Dedicate 20-45 minutes daily, focusing on hips, ankles, spine, and shoulders. This routine draws from yoga, dynamic drills, and BJJ-specific stretches, making it adaptable for all grapplers.

Building a Foundation: Start with the Basics

Before diving into advanced poses, warm up properly. Tom recommends 5-10 minutes of light cardio—like shadow grappling or jumping jacks—to increase blood flow. Follow with dynamic movements:

Leg swings: 20 per leg, forward-back and side-to-side, to loosen hips.

Arm circles: Large circles for 30 seconds each direction.

Cat-cow flows: 10 reps on all fours to awaken the spine.

These prep your body, preventing strains common in static stretching without warmup.

Hip Mobility: The Core of Your Guard and Passing Game

Hips are the powerhouse for BJJ and MMA. Tight hips limit butterfly guard, De La Riva, and hip escapes. Tom's routine targets internal/external rotation and extension.

Pigeon Pose Progression

1. Start in a low lunge, front knee bent at 90 degrees. 2. Slide the back leg straight, lowering hips toward the mat. 3. Fold forward over the front leg, holding 2-3 minutes per side. 4. Advanced: Twist torso toward the front leg for deeper oblique stretch.

Pro Tip: Breathe deeply—exhale to sink deeper. For MMA fighters, this aids takedown defense and ground control.

Frog Pose for Adductors

Kneel, then widen knees as far as comfortable, feet flexed outward.
Rock gently forward/back, holding end range 2 minutes.
Progress to seated frog with elbows inside knees, pressing out.

This opens inner thighs, crucial for berimbolos and leg locks in no-gi grappling.

90/90 Hip Stretch

Sit with one leg bent 90 degrees in front (shin perpendicular), other leg 90 degrees behind.
Lean forward over front shin, then switch orientation.
90 seconds each way, per side.

Ideal for wrestlers transitioning to BJJ, enhancing hip switches.

Ankle Flexibility: Essential for Guard Retention and Inversions

Dorsiflexion (toes toward shins) is key for stacking passes, granby rolls, and modern guard play. Tom's drills mimic BJJ positions.

Wall Ankle Stretch

Face wall, one foot back, heel down, knee driving forward.
Hold 2 minutes per side, multiple sets.

Seated Ankle Flex

Sit, loop a belt around forefoot, pull toes to shin while knee stays straight.
3 minutes per ankle.

MMA Application: Better ankles mean stable sprawls and inverted positions during ground exchanges.

Spinal Mobility: Twist and Bend for Escapes and Sweeps

A mobile spine allows back takes, armbars, and omoplatas. Tom's favorites:

Thread the Needle

From all fours, slide one arm under the other, shoulder to mat.
Hold 1-2 minutes, switch.

Spinal Twists in Butterfly

Sit butterfly guard, twist torso side to side, one hand on opposite knee.
10 reps per side, hold deep twist 30 seconds.

For kickboxers or Muay Thai practitioners, this improves rotational power in clinch work.

Shoulder and Wrist Openers: Protect Joints in Submissions

Puppy Pose

From downward dog, walk hands forward, chest to thighs.
Hold 2 minutes for shoulder extension.

Wrist Rocks

Kneel on hands, rock forward to stretch wrists.
Essential for kimuras and wrist locks.

Full Routine: Tom's Daily 30-Minute Protocol

Perform this sequence 5-6 days/week, progressing holds over time.

1. Warmup (5 min)
2. Hips: Pigeon (3 min/side), Frog (3 min), 90/90 (2 min/side)
3. Ankles: Wall + Seated (4 min total)
4. Spine: Thread + Twists (5 min)
5. Shoulders/Wrists: Puppy + Rocks (4 min)
6. Cool down: Child's pose or supine twist (5 min)

Progression Tips:

Week 1-2: Focus on form, shorter holds.

Week 3+: Add resistance bands for ankles/hips.

Monthly: Test with BJJ-specific moves like full granby roll.

Tom notes visible gains in 4-6 weeks, with hyper-flexibility in 3-6 months.

Yoga Integration for Grapplers

Tom incorporates yoga flows:

Sun Salutations: 5 rounds pre-roll.

Warrior Poses: For leg strength + flexibility.

Happy Baby: Rocking hips on back, 2 minutes.

Adapt for MMA: Pair with foam rolling to target IT bands and quads.

Common Mistakes and Fixes

Rushing: No gains without consistency—track sessions.
Ignoring Pain: Differentiate good stretch from injury.
Neglecting Strength: Pair with squats/deadlifts for balanced mobility.

Gear Recommendation: Use a thick yoga mat or BJJ mat for comfort. At Apollo MMA, browse our collection of high-quality mats and mobility tools to support your training.

Real-World Results from Fighters

Tom shares stories of students closing 50% guard gaps post-routine. In MMA, fighters like those in UFC grappling exchanges credit mobility for survival. Apply this in your gym—whether BJJ seminar, wrestling practice, or full MMA camp.

Commit today: Your future self on the mats will thank you. For premium gear to elevate your sessions, check Apollo MMA's training essentials.

---

Ready to gear up? Browse our collection of premium MMA equipment.

Shop Now at Apollo MMA