How to Prepare for a Brazilian Jiu-Jitsu Tournament: The Ultimate BJJ Competition Day Guide
Whether you're a seasoned competitor or about to enter your first Brazilian Jiu-Jitsu tournament, proper preparation is critical for success. From packing your bag to warming up on the competition mats, every detail plays a role in your performance. At Seymour Brazilian Jiu-Jitsu Academy, we train our students to not only excel in class but also to compete with confidence and professionalism.
This guide will walk you through the best practices for tournament prep—the night before, the morning of, and the critical moments leading up to your first match. If you're searching for Brazilian Jiu Jitsu near me, or looking to step into competition from a school that supports your goals, you're in the right place.
The Day and Night Before the Tournament
Pack With Intention
Don't wait until the morning of. The night before the tournament is when you want to lay out and pack all your gear. Here's a checklist to ensure you don’t forget anything:
Gi (plus a backup gi if you have one)
Rash guard and no-gi gear (if competing in no-gi)
Competition belt
Water bottle
Healthy snacks (bananas, protein bars, electrolyte drinks)
Flip-flops
Towel
Change of clothes
Any ID or registration documents
Headphones for focus
Nail clippers (just in case)
Double-check your weigh-in requirements. Some tournaments require weighing in with your gi, others without.
Sleep Matters
Get at least 7–8 hours of sleep. It’s tempting to stay up watching tape or visualizing every match, but your brain and body need recovery. Hydrate well throughout the day and avoid late-night heavy meals or caffeine.
Travel: The Night Before vs. Morning Of
If your tournament is several hours away, you’ll need to decide whether to drive the morning of or stay near the venue the night before.
Pros of Driving the Night Before:
More restful morning
Less chance of delays or travel stress
Time to scout the venue early
More consistent morning routine
Pros of Driving the Morning Of:
Sleep in your own bed
Save money on hotel
Familiar food and surroundings
Ultimately, your decision should be based on how well you handle travel stress and whether it interferes with your performance. Many of our students at Seymour Brazilian Jiu-Jitsu Academy prefer arriving the night before for peace of mind.
The Morning of the Tournament
Wake Up Early
Give yourself plenty of time to wake up, eat a light and familiar breakfast, and mentally prepare. This is not the day to try a new protein shake or breakfast burrito—stick to what you know sits well in your stomach.
Visualize and Focus
Spend 5–10 minutes visualizing your match. Focus on your first takedown, first grip, first guard pull—not the entire match. Short, clear mental goals are better than vague affirmations.
Arriving at the Tournament Venue
Arrive at least 1.5–2 hours before your scheduled match time. This gives you time to:
Find parking
Check in
Weigh in
Warm up
Handle any unexpected changes in brackets or match times
Many tournaments run early or late. Stay close to your mat area and listen to the announcements.
Warming Up Properly
Warming up is essential to avoid injury and prime your body for performance. At Seymour Brazilian Jiu-Jitsu Academy, we recommend this simple warm-up routine:
Light Jog or Jumping Jacks (3–5 min)
Dynamic Stretching – hips, hamstrings, shoulders, and neck
Mobility Drills – shrimping, hip escapes, technical stand-ups
Explosive Movements – sprawls, shot entries, or grip snaps to activate your nervous system
Avoid going too hard and don’t roll live right before your match—this can burn out your energy reserves.
Managing Nerves and Mindset
Even experienced athletes get nervous. Channel that energy with controlled breathing, positive self-talk, and routine. You’ve already done the hard work in training. Remind yourself:
“I’m prepared. I’ve trained for this. I belong here.”
If you're feeling overwhelmed, step aside and listen to music, or review notes from your instructors at Seymour Brazilian Jiu-Jitsu Academy.
After Your Match
Win or lose, reflect. Ask yourself:
What did I do well?
What can I improve?
How can I apply this in class next week?
Don’t skip your cooldown. Gentle stretching or light movement helps reduce soreness. Refueling with a quality meal and hydration is also essential for recovery.
Preparing for Your Next Tournament
Every tournament is a learning experience. Whether you’re a white belt or a black belt, competition highlights the importance of fundamentals, cardio, mental focus, and composure.
If you're a beginner looking to start training or get ready for your first tournament, check out our Adult Brazilian Jiu-Jitsu Program and BJJ Fundamentals.
For parents of kids interested in competing, our Kids BJJ Program and Homeschool Classes are designed to instill confidence and discipline.
Looking for BJJ Near You?
If you’re searching for:
BJJ near me
Brazilian Jiu Jitsu near me
Jiu Jitsu near me
Martial arts near me
Self defense schools near me
Self defense near me
MMA gyms near me
We invite you to train with us at Seymour Brazilian Jiu-Jitsu Academy. Located in Seymour, TN, we proudly serve students from Knoxville, Sevierville, Maryville, Pigeon Forge, and surrounding areas.
Ready to Compete?
We believe competition is an extension of training—not a requirement, but an opportunity. Whether you're aiming for your first medal or preparing for the IBJJF, Seymour Brazilian Jiu-Jitsu Academy offers a supportive community, expert coaching, and a system that helps you grow.
To get started:
Learn more about our school
See our class schedule
Read student reviews
Contact us to schedule a free trial
Train hard. Compete smart. And represent your academy with pride.
We’ll see you on the mats.
