Grappling Smarter as You Age

At 40, I feel every bit of it—torn rotator cuffs, a frayed labrum, knee arthritis, and a fresh meniscus tear. But I’m still on the mats, still training, and still figuring out ways to adapt my game to work with my body, not against it.

That’s why today, I’m sharing two highly effective takedowns for older grapplers—the ankle pick and the knee pick. These techniques don’t require explosive movement or slamming down on your knees, making them perfect for longevity in grappling.

Watch the full video here ↓

The Right Way to Ankle Pick

Most people teach the ankle pick wrong! they focus on pushing the head away, which straightens the opponent’s body and weakens the attack. Instead, here’s the correct approach:

1️⃣ Control the head : Your grip and positioning dictate everything.
2️⃣ Level change properly : Bring their head toward their ankle before securing the leg.
3️⃣ Drive through the elbow : Don’t extend and push, fold them in half and move through.

If your opponent is standing too upright, it’s hard to land an ankle pick. That’s why setting up the movement and forcing them into the right posture is key.

Adding the Knee Pick

Once you’ve established a dominant grip and started creating movement, you can transition into a knee pick:

🔹 If they step back to defend the ankle pick, switch directions and attack the far knee instead.
🔹 Circle and feint—make them commit to a movement, then capitalize on it.
🔹 Finish strong by running through the takedown and securing top position.

Drill It Into Your System

A great way to reinforce these techniques is through a continuous drill:
✔️ Secure dominant grips first
✔️ Circle and create constant movement
✔️ Flow between ankle picks and knee picks to force reactions

This system allows you to attack both sides while staying in control. And if you train BJJ, it transitions seamlessly into top control positions.

Shintaro Breaking down Anke and Knee pick techniques

Want to Take Your Judo for BJJ to the Next Level?

For a deeper dive into gripping strategy and positional control, check out:

🔗 Judo for BJJ - Gripping: The Private Lesson Series

If you’re an older grappler, the key isn’t to stop training—it’s to train smarter. Let me know what you think in the comments, and I might put together a full “Old School Judo for BJJ” series next!

#JudoForBJJ #AnklePick #KneePick #GrapplingForLife #ShintaroHigashi #TakedownGame

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Ankle Pick & Knee Pick for Older BJJ Guys 🥋