Advice to Tween and Teen Jiu-Jitsu Athletes
Advice to Tween and Teen Jiu-Jitsu Athletes
A very brief Google search indicates that Jiu Jitsu is the fastest growing combat sport in America. More and more kids, tweens, and teenagers start their martial arts journey on a grappling mat. I just met an Australian teenager who started training consistently just over a year ago. He has shown such dedication that his parents flew the whole family to Hawaii for an opportunity to train with world champion Marcelo Garcia. Dad is a BJJ Black Belt. Mom has recently started her own grappling journey. Even the younger brother practices although he favored the blue of the hotel swimming pool over that of the tatamis during his vacation 🙂. The 14 year old trained in all the classes at MGJJ and his drive was inspiring. We happened to talk after training one night and I promised to send some stretching tips but there’s so much more I want to tell him. So, Hunter, here’s my advice. I hope it’s helpful.
Everything that follows can be summarized in this one sentence: TRAIN WITH LONGEVITY IN MIND. It can be hard to grasp the meaning of time passing when you are just starting with life and have a lot more years on the horizon than in the rearview mirror. Youth is blessed with a bounty of energy, a capacity to push with very little risk of injury, and the ability to recover fast. But, as someone who is one year away from my 50th birthday, I can attest to the fact that this does not last forever. Yet, with some preparation and special care, it is possible to continue being active, even grapple, for an entire lifetime. My husband’s main instructor, Dan Inosanto, started Jiu Jitsu in his 60s and he still trains several martial arts at the ripe old age of 88! Just as it is important to wear sunscreen NOW to ward off skin cancer that could develop twenty years down the line, it is imperative to approach training with your future, older body in mind. In my opinion, these are the areas to focus on:
1: FUEL
Your body is a machine that requires proper fuel to operate, both in quantity AND quality. Although it is resilient and can perform under duress, it requires all of the following to function optimally.
- Nutrition. Most athletes do a good job eating enough protein but you need a well-rounded diet that provides the nutrition to not only perform well but also to continue to grow into the healthiest you possible. Adequate amounts of healthy fats are necessary to generate energy, support growth, hormone production, vitamin absorption, and overall health. Fruits and veggies provide vitamins, minerals, and important fibers that help keep your digestive system working optimally. You may not be aware of this yet but pooping well is actually a vital part of health. 🙂
- Hydration. Staying hydrated is particularly important since athletes sweat so much. Water is usually not enough but beware of the popular electrolytes drinks. They usually contain lots of sugar (real AND fake) as well as artificial colors and flavors that negate most of the benefits you might gain. Make your own instead or drink coconut water.
- Supplementation. If you eat enough of a varied diet, it is unlikely that you need any supplements at all. Additionally, I urge you to use caution if a friend or coach advises you to take a product to get bigger, stronger, or have more endurance. Please talk to your parents before adding anything new to your regimen. Even substances that are completely legal may not be appropriate, especially for teens.
- Sleep. Production of melatonin changes significantly in the teenage brain and you may not feel sleepy until much later at night. Unfortunately, school schedules do not account for this physiological development and the bell still rings early. As you know, athletes don’t do only what’s convenient or easy, so come up with a wind-down routine and go to bed early enough to get a solid 8-hours of sleep on most nights. When you snooze you actually DON’T lose at all!
2: RECOVERY
Teenagers are known to be hyper, impulsive, and full of energy, so the idea of slowing down may not be appealing but recovery is as important as your time on the mat. Jiu Jitsu intrinsically makes us stronger and more limber BUT in a way that can create imbalance in our bodies that we need to consciously fix. Pain is not always “weakness leaving our body”. Sometimes it’s just our body’s cry for help.
- Strength training. I recommend consulting with a physical therapist who will create a routine that fits your needs. Better yet if the physical therapist is an athlete and/or a Jiu Jitsu practitioner. It’s not just about getting “buff” or growing big muscles but to shore up weak areas to prevent injury. Bonus if you can add a well thought-out warm up and cool down routine to your toolbox.
- Flexibility. There are several ways to increase flexibility. My favorite is yoga because it is a whole body (and mind) exercise. But, if yoga is not an option, I still advise you to stretch for 5 to 10 minutes after EVERY SINGLE training session. Give special attention to the big muscle groups: your hips, quads, hamstrings, and calves.
- Massage. Body work not only feels good, it helps reduce muscle tension and improve blood circulation. If you can’t splurge on the services of a professional, simply use a foam roller or tennis ball. Do this a minimum of 1/week but daily is better yet.
- Rest. Time off is non-negotiable. You should NOT train every day. Your body needs downtime to repair muscle tissue, replenish your energy stores, and reap all the benefits of training.
3: MENTAL HEALTH
You are not just a body. You have a mind, a heart, a soul. Make sure to care for your whole person.
- Inspiration. Be intentional with what you consume: what you watch, what you read, what you listen to. Be conscious of the influences you invite into the inner sanctum of your mind. And if you won’t take my word for it, here is how two great minds phrased it:
“Watch your thoughts, for they become your words; watch your words, for they become your actions; watch your actions, for they become your habits; watch your habits, for they become your character; watch your character, for it becomes your life.” ― Lao Tzu
“Whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” — Apostle Paul
- Connection. Human beings are social creatures. This need developed primarily to ensure our survival but, although we may no longer have to hunt mammoths as a group, we still need a tribe. There’s more to life than Jiu-Jitsu and training. There’s more to life than planning, pushing, performing so make time for family, friends, and good old wholesome fun.
- Conviction. I urge you to pay attention to your beliefs and, specifically, your beliefs about yourself. You are still becoming. Ideally, all of us are in a constant state of becoming but teenagers even more so. Do not tie your entire identity to your athletic performance. You are NOT your muscles or your shredded abs. You are NOT your skills. You are NOT your accomplishments. Your worth is not proportionate to how many times you tap someone out, or win medals. By all means, strive towards excellence but don’t make it a prerequisite to self-love. I’ve seen the devastating consequences of such self-imposed pressure. You are worthy whether or not you excel at Jiu Jitsu, regardless of how many push ups you can do, and even when you fail. In the words of Max Lucado: "You are valuable because you exist. Not because of what you do, or what you have done, but simply because you are.”
From one Jiu Jitsu practitioner to another, Aloha!
Sarah Badat-Richardson
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