The BJJ Journal is your indispensable training support tool, but if you are interested in further, low-effort ways to boost your recall, you may benefit from the following strategies:
1. Test yourself. So-called “retrieval practice” – actively forcing yourself to remember information – is far more effective than passive reading. This is how the BJJ Journal works, but utilising this technique in a different way can also pay off later. Give yourself one minute before class starts to recall one thing you learned from the previous class. If done with a team mate or your instructor it can be used to start a discussion that helps reinforce your memory.
2. “Space” your reviews, leaving a few weeks between the times you revisit material. Review your BJJ Journal a few days after training the technique. It’s often better to wait until you are on the cusp of forgetting the material to avoid “overlearning”.
The Hardback Brazilian Jiu Jitsu Journal
Your game changing training habit.
The Paperback Brazilian Jiu Jitsu Journal
The paperback version of the Brazilian Jiu Jitsu Journal. Your game changing training habit.
3. Talk to yourself. Simple describing an event cements it in your memory. Talk to yourself on the way home from class, describe the technique back to a team mate. Both of these will help cement it, and if you can, talk to your instructor for support in correcting any inaccuracies.
4. Visualisation. Visualise the technique you learned in class the day after- take a few minutes to sit quietly and picture the move set and drill in your mind’s eye. Research has found that when students were asked to visualise it reduced their recall time of the newly learnt material. Memory encoding was once thought to happen primarily during sleep, but encouraging this process in a woken state will help reinforce new connections that are necessary for later recall.
5. Add variety. It can sometimes be beneficial to mix up and rotate the subjects you are studying, a process called “interleaving”. For example rather than studying each detail in a single submission open yourself up to the other potentials from your position. An example would be the cross choke from mount to armbar flow.