Daily Morning Practice

Time. And our lack of it.

This is an issue I keep coming back to it on this blog, because for probably 98% of us, we just don’t have the time we want to train to the level we would like, and to train all the things we think we should. Because of that, I am only trying to find solutions. Not just for myself, but in order to maybe provide help to those of you out there who are in the same situation I am in. I have written a number of articles, and done a number of videos addressing this, but here is another one that I hope fuels some people quest.

Since we all face time management issues, we need to be realistic in how much time we spend training. One way to deal with this is the idea of short, but constant sessions. We can try to carve out 1-5 minutes as consistently as possible and train what we can. Ideally, it would be the same slot every day. Let’s look at the idea of doing something for three minutes every morning. If we set it up properly, we only have a literally get up a few minutes early than normal, but we can start to add mileage to our training flight log.

As an example here, let’s plan on doing one minute of hip escapes, one minute of hip lifts, and one minute of technical stand ups. Set a timer for one minute, with say a 15 second break, and begin with hip lifts. You can use this easy motion as your warm up. One of the added benefits is that they need no equipment. Just get on the ground with enough room to move a bit and go for it! Setting the timer is the most prep work needed. Start with a few slow reps, then gradually push the limit and stretch as far as you can. Not only are you working an incredibly useful physical skill, you are pumping blood and mobility into your lower back, hamstrings, and hip flexors – all very good to get you through a normal and routine day. You should be able to do 10-20 good repetitions in the allocated minute.

Here is a quick tutorial on the proper mechanics of a hip lift (otherwise known as an Upa in BJJ):


When the time signals the end of the round, take a deep easy breath, and start doing hip escapes. Again, you are waking up important parts of the body while working good technique. Make sure you are going to each side equally. In the minute round, you should get 10-30 reps, depending on your speed and how smooth you do the action.

Hip escape tutorial:




For the next round, do technical stand ups at the same pace and once again do a nice bit of therapeutic action on your body.

Technical Stand Up :



At the end of the 3 rounds, go shower, and get dressed for the day. Easy peasy! Don’t even have three minutes? Cool! Do one minute only, and cycle each week or month through these three skills.

Or, if you would rather work another skill set, you could easily fill in the slot with shadow boxing. Or dry fire. Or place a kettlebell close by and do a minute each of Goblet squats and two arm swings.




The possibilities are truly almost endless. Find what you need to work on, and get up a couple of minutes early and start getting in solid reps that don’t seem like much, and take up little time from your day, but add up quickly over time and help performance immeasurably.

Leave a Reply

Your email address will not be published. Required fields are marked *