The Origins of BJJ: From Self Defence to Sport

By Jonny Woodhead, BJJ black belt, head coach and owner of Hold Down BJJ & MMA.

Let's talk about where Brazilian Jiu-Jitsu actually came from. It's a story of tough training and proving what works.

This whole BJJ journey started with Japanese Jiu Jitsu, the ancestor of both Judo and BJJ. Japanese Jiu jitsu was made for a different time, for soldiers on battlefields, and included fighting with weapons. But when guys like Mitsuyo Maeda brought that knowledge to Brazil, things changed. It met new needs and new kinds of fights. The Gracie family were the ones who really got their hands on it and made it their own.

They didn't just take what they were given; they took it apart, tested it, and rebuilt it for real street fights. Their main focus wasn't on looking fancy or scoring points. It was all about true self defence. Could you handle yourself if a bigger, stronger person tried to attack you? That's what mattered to them. They got rid of anything that didn't work in a real struggle and focused on using practical moves and leverage so a smaller person could defend against someone bigger.

And how did they prove it? They proved it in "challenge matches." These were real fights, often in front of crowds, where they would go up against anyone – boxers, wrestlers, other martial artists. It was the ultimate test. Your techniques either worked, or you were beaten. There were no points, no trying to run out the clock. It was about winning or losing, pure and simple. That's how BJJ got its strong reputation, by proving itself in the toughest, most honest way.

And that spirit, that commitment to what actually works and building tough, resilient people, that's what we’re carrying on here at Hold Down. If you're keen to see what BJJ is about, come down to a class. Your first trial is on us.

The Journey Continues: Embracing Long-Term Growth in Sport and Life

We've explored so many facets of the journey at Hold Down BJJ over these past weeks – from the quiet strength of discipline and its power to build lasting focus, to the profound impact of movement on teen confidence and the essential role of community in our shared development. We’ve also reflected on what parents truly mean when they ask us to help their children learn "discipline."

For me, as someone who has dedicated years to sport and now to guiding young children, it always comes back to one fundamental truth: true growth is a long game. It's not about the instant win, the quick fix, or the sudden burst of achievement. It’s about the consistent, often quiet, effort that compounds over time, shaping not just skills but character.

Trusting the Process: Beyond Instant Gratification

In today's fast-paced world, we're conditioned to expect immediate results. But in sport, and in life, the most meaningful transformations rarely happen overnight. Learning a complex Jiu Jitsu technique, for instance, requires patience. There will be days it feels clunky, days you might feel frustrated. But it’s in returning to the mat, refining the movement, and trusting that process that mastery begins to emerge.

This is a powerful lesson for our young people. It teaches them the value of perseverance, the understanding that effort doesn't always yield immediate rewards, but that it always builds capacity. I've seen countless times how the sustained commitment to the process, even when it’s challenging, cultivates a deep well of resilience that serves them far beyond the mats.

The Power of Small Steps, Consistently Taken

Think of our belt system at Hold Down BJJ. Each stripe, each belt, is a marker of dedicated effort over time. It’s not about one spectacular move; it’s about countless small, consistent actions – showing up, listening, trying, adjusting, and showing up again.

This philosophy extends to all areas of life. Whether it’s improving grades at school, nurturing a friendship, or developing a new hobby, significant progress is nearly always the sum of small, consistent steps. We encourage our students to celebrate these small victories of consistency and effort, understanding that they are the bedrock of long-term success.

Nurturing a Growth Mindset for Life

At the heart of long-term development is a growth mindset – the belief that our abilities can be developed through dedication and hard work. When challenges arise, as they inevitably will, this mindset allows us to see them not as roadblocks, but as opportunities for learning and improvement.

We guide our students to embrace mistakes as valuable feedback, to understand that setbacks are simply part of the journey, and to view effort as the pathway to becoming better. This isn't just about athletic performance; it's about equipping them with a mental framework to navigate the complexities and uncertainties of life with quiet confidence.

Our Shared Commitment to the Journey

At Hold Down BJJ, we are deeply committed to nurturing this long-term perspective. We believe in building strong people, not just strong athletes. We understand that the discipline, resilience, and community spirit forged on our mats are life skills that will empower your child for years to come.

Your presence and encouragement as parents are invaluable in this journey. By celebrating effort over outcome, and by trusting the process of growth alongside your child, you reinforce the very lessons we teach.

Thank you for being a part of the Hold Down BJJ community. Your child’s journey with us is one of continuous growth, and we are honoured to be a part of it.

The Power of Community – Discipline as a Shared Journey

Discipline is often seen as a solitary pursuit — quiet, internal, personal. But at Hold Down BJJ, we’ve found it becomes something even greater when shared.

Whether it’s a child learning to stay focused during a drill or a teen pushing through self-doubt during sparring, discipline isn’t just what happens inside a person — it’s something shaped by the people around them. That’s why we believe discipline thrives in a supportive, committed community. It’s not only about personal growth; it’s about growing together.

Shared Commitment, Gentle Accountability

When a child steps onto the mat at Hold Down BJJ, they’re joining more than a class — they’re becoming part of a team. That sense of belonging naturally fosters accountability. They see their training partners working hard, showing up consistently, and overcoming challenges — and it inspires them to do the same.

There’s no need for harsh discipline. Instead, what emerges is a gentle accountability — the kind that comes from being part of something bigger than yourself. Everyone lifts each other up, and every individual effort contributes to the strength of the group.

Learning Through Each Other’s Journeys

Jiu Jitsu is a lifelong learning process, and so much of that learning comes through others. Whether it’s a new student watching a higher belt demonstrate a technique or an older child helping a younger one tie their belt, the lessons go far beyond the physical.

At Hold Down BJJ, the mat becomes a dynamic classroom. Kids learn the discipline of observation, patience, and respect. They begin to see that progress doesn’t look the same for everyone — and that every journey has value.

One of the most powerful moments we see again and again: a shy beginner finding confidence because a more experienced teammate took the time to help them. That’s discipline in action — shaped by community.

Coaches as Mentors: More Than Instructors

Our coaches do more than teach techniques — they mentor, guide, and lead by example. They embody the very discipline we hope to instill: consistency, resilience, humility, and a growth mindset.

They know when to challenge a student, when to offer encouragement, and when to simply be a steady presence. For many of our students, especially the younger ones, coaches become trusted role models — someone who listens, supports, and helps shape not just skill, but character.

From the Mat to Life: Building Stronger Kids and Families

The values your child learns here don’t stay on the mat. Discipline, teamwork, empathy, respect — these are life skills that show up in school, at home, and in friendships.

When students support each other through difficult training sessions, resolve disagreements respectfully, and contribute positively to the group, they’re not just becoming better martial artists — they’re becoming better people. And that’s something we know every parent cares deeply about.

We often hear from parents who say their children are more focused, more confident, and more responsible — not because we emphasise rules, but because we nurture responsibility through community.

Weaving Strength into Community

At Hold Down BJJ, every child’s effort is a thread in a larger, vibrant tapestry. We celebrate individual progress, yes — but we also celebrate the moments when someone supports a teammate, overcomes self-doubt, or sets an example through quiet consistency.

Discipline doesn’t just happen in isolation. It grows strongest in connection — in the shared rhythm of effort, the unspoken encouragement between teammates, and the belief that we’re all in this together.

That’s what makes our community so powerful. That’s what makes Hold Down BJJ more than a martial arts academy — it’s a place where character is shaped and supported, every single day.

Building Focus That Lasts – From the Mat to the Classroom

At Hold Down BJJ, we believe that true discipline isn't about rigid rules or harsh punishments. Instead, it's a quiet, internal strength that grows from consistent effort, thoughtful practice, and learning to navigate challenges with a calm mind. This approach forms the very bedrock of our Jiu Jitsu programme, and we see its profound impact extend far beyond the mat, shaping capable and resilient individuals.

For us, discipline is a process of self-regulation – the ability to manage one's own thoughts, feelings, and actions in pursuit of a goal. It's about developing focus – not just the ability to pay attention for a moment, but to sustain that attention even when the task is difficult or demanding. And perhaps most importantly, it’s about fostering perseverance – the courage to keep going, to learn from setbacks, and to trust that consistent effort, even in small increments, leads to remarkable growth.

When a child steps onto our mats, they enter an environment where these principles are naturally woven into every session. Learning a new Jiu Jitsu technique, for instance, requires immense patience and repeated practice. They must listen carefully to their instructor, absorb complex movements, and then try, try again. Initially, it can be frustrating – the body doesn't always do what the mind intends. But it's in these moments of gentle struggle that true discipline begins to take root.

Through this focused, repeated practice, we're not just building physical skills; we're actively shaping the brain's capacity for sustained attention and self-control. This concept, grounded in sports science and the understanding of neuroplasticity, highlights how regular, deliberate engagement in activities like Jiu Jitsu can literally rewire the brain to become more efficient at learning and regulating itself. The child who learns to concentrate on the precise mechanics of a 'sweep' is building the same mental muscle they'll need to concentrate on a challenging maths problem at school.

Furthermore, Jiu Jitsu offers a unique arena for learning emotional regulation. When a child finds themselves in an uncomfortable position, or perhaps 'tapped out' by a training partner, they learn to manage their immediate emotional response. They discover that staying calm and thinking strategically is far more effective than reacting impulsively. This controlled environment teaches them to embrace discomfort as part of the learning process, translating into a greater capacity to navigate the frustrations and difficulties they encounter in daily life – whether it's a tricky homework assignment or a disagreement with a friend.

Our belt system, too, is a powerful tool for teaching long-term discipline. It provides clear, attainable goals that require sustained commitment. Each stripe, each belt, is a tangible reward for consistent effort, demonstrating that small, dedicated steps accumulate into significant progress. This reinforces the understanding that true success is a journey, not a singular destination, and that the greatest victories are often those earned through quiet, persistent work.

At Hold Down BJJ, we're not just training athletes; we're cultivating well-rounded individuals. We see Jiu Jitsu as a profound vehicle for character development, fostering a quiet confidence, genuine respect for others, and an unwavering belief in one's own ability to grow. This is our theory of discipline in practice – a nurturing, honest, and empowering pathway to long-term personal development.

We warmly invite you to come and see our approach in action. If you're a parent or educator interested in how these principles can benefit the young people in your life, please feel free to contact us or pop in to observe a class. Witness first-hand how the mat can become a powerful classroom for building focus, resilience, and the lasting discipline that truly empowers.

Teens, Screens & Confidence: Why Movement Matters

Teens today are more connected—and more anxious—than ever. In an age where digital 'likes' often feel like the truest measure of self-worth, it’s understandable that many young people grapple with their confidence. The constant stream of seemingly perfect lives on our screens can leave even the most resilient teens feeling inadequate, leading to increased anxiety and a quiet struggle with self-belief.

At Hold Down BJJ, we see this challenge firsthand. While screens offer incredible connectivity, they can also distance young people from the very thing that builds true confidence: engagement with the real world, and especially, engagement with their own bodies.

From my years in elite sport, I’ve learnt that confidence isn't something you're born with; it's something you build, step by step, through experience and effort. And crucially, a significant part of that building happens through physical movement.

When a young person steps onto the mat in a martial arts class, they enter an environment where the 'likes' don't matter. What matters is effort, focus, and persistence. Each new technique learnt, each challenge overcome, each small victory in mastering a movement – these are the genuine building blocks of confidence.

Physiologically, structured physical activity helps regulate the nervous system, reducing the 'fight or flight' response that anxiety triggers. It releases endorphins, natural mood boosters, and improves sleep patterns, all of which contribute to better mental health. For teens often overwhelmed by mental clutter and digital noise, the clarity that comes from focused physical effort is invaluable.

Psychologically, martial arts offers a unique path to confidence. It teaches self-discipline, not as a punishment, but as a path to mastery. It fosters resilience by presenting challenges that require consistent effort to overcome. There’s no hiding behind a filter on the mat; it’s about showing up as you are and working with what you have. This honesty, coupled with the supportive structure of our community, helps teens develop a strong sense of self-worth that is independent of external validation.

We see young people arrive quietly, sometimes hesitant, and watch as they gradually blossom. They learn to trust their bodies, to push past perceived limits, and to understand that setbacks are simply part of the learning journey. They discover that true strength comes not from never falling, but from always getting back up.

This isn’t just about learning self-defence; it's about learning self-respect, self-awareness, and self-belief. It's about giving teens the tools to navigate the complexities of their world with calm confidence, knowing they have inner resources to draw upon.

We believe every young person deserves the chance to feel strong, capable, and confident in their own skin. If you’re a parent seeing your teen struggle with the pressures of the digital age, we invite you to explore how movement, and specifically martial arts, can make a profound difference.

Ready to see the difference for your teen?

We offer a free trial class at:

• Ruakākā: Tuesday and Thursday at 5:30 PM

• Mangawhai: Monday and Tuesday at 5:15 PM

You can also sign up for a family meeting to discuss how Hold Down BJJ can support your teen’s journey towards greater confidence and well-being.

Why Martial Arts Builds More Than Muscle

Rebecca Woodhead: Former Great Britain Athlete.

We often see the physical changes first — stronger muscles, better coordination, faster reflexes. But some of the most powerful transformations happen where you can’t see them: in the mindset, the confidence, and the resilience being quietly built every day.

The Brain-Body Connection: More Than Just Physical

From a sports science perspective, the connection between physical activity and cognitive development is fascinating. When children engage in martial arts, they’re not just working their muscles; they’re actively training their brains in several key areas:

• Focus and Attention: Every drill, every technique, requires concentration. Students learn to block out distractions and focus intently on the instructions and their training partner. This repeated practice strengthens neural pathways associated with attention span, a skill that spills over into academic work and everyday tasks.

• Executive Function: Martial arts involves planning movements, problem-solving during rolling, and adapting to different situations. These activities engage the brain’s executive functions – skills like working memory, cognitive flexibility, and inhibitory control – which are crucial for learning and decision-making.

• Spatial Awareness and Coordination: The intricate movements in Brazilian Jiu Jitsu, for example, enhance a child’s understanding of their body in space and improve their coordination. This isn't just beneficial on the mats; it contributes to better motor skills in general.

Building Mental Resilience Through Physical Challenge: The physical challenges inherent in martial arts also play a vital role in building emotional resilience:

As a coach and former high-performance athlete, I’ve seen this kind of growth time and again. My own journey in diving taught me a fundamental truth: discipline isn't about the days you feel like a champion; it's about showing up every single day, especially the ones you don't. That unwavering commitment to the daily grind, even when progress feels like you're not really getting anywhere, is a powerful parallel I've found in the consistent dedication required on the Brazilian Jiu Jitsu mats. It's in those seemingly small acts of showing up that true growth is forged, both in the air and on the ground.

• Goal Setting and Achievement: From mastering a new technique to earning their next belt, students learn to set achievable goals and experience the satisfaction of hard work paying off. This builds a sense of accomplishment and reinforces the link between effort and reward.

• Learning from Setbacks: Not every attempt will be successful. Students learn to cope with frustration, to analyse what went wrong, and to try again. This process of learning from mistakes is fundamental to developing resilience in all areas of life.

• Managing Pressure: Rolling and competitions (if they choose to) provide opportunities to perform under pressure. Learning to stay calm and focused in these situations builds mental toughness and the ability to handle stress effectively.

What Our Students and Parents Say

We see these benefits first hand every day. Here’s what some of our students and their whānau have shared:

• "Since starting on the mats, I've noticed a real difference in how well I can concentrate when I need to focus on something, like schoolwork. It's like my mind is more trained to pay attention."

• "We've definitely seen an increase in their confidence since starting. They seem more willing to give things a go and aren't as easily discouraged by new challenges."

• "Learning how to be calm and to encourage others has been really important. And I've found it easier to listen and focus, which helps with all sorts of things."

• "What they learn here goes beyond just the physical techniques. It's about learning to push through when things get tough and to not give up easily. That's a skill that will help them in so many ways as they grow."

More Than Just a Sport: An Investment in Their Future

At Hold Down, we believe that martial arts offers a unique pathway to developing not just physical ability, but also crucial cognitive and emotional skills that will serve our students for life. It’s an investment in their confidence, their resilience, and their ability to focus and achieve their goals, both on and off the mats. Because at Hold Down, we’re not just building strong individuals — we’re building future leaders, one small act of showing up at a time.

Ready to See the Difference?

If you’re curious about how our kids and teens programs can help your child build more than just muscle, we’d love to invite you to learn more. Book a free trial to try Brazilian Jiu Jitsu out.

What Parents Really Mean When They Say ‘Discipline’

By Rebecca Woodhead, BSc (Sports Science) 

At Hold Down Jiu Jitsu & MMA, one of the most common things we hear from parents is: “We want our child to learn discipline.”

It’s a simple statement, but behind it lies a wealth of hopes, worries, and aspirations for their children. As someone who’s spent years working with young athletes – and as a parent myself – I know that “discipline” isn’t just about following rules. It’s about so much more.

Unpacking the Real Meaning

When parents talk about discipline, what they’re often really hoping for are qualities like:

• Self-Regulation: The ability for their child to manage their emotions, think before acting, and navigate challenging situations calmly. It’s about building that inner compass that guides them even when we’re not there.

• Focus and Concentration: In a world full of distractions, the capacity to truly focus on a task is a superpower. Parents see discipline as a way to help their children develop this crucial skill, which benefits them in everything from schoolwork to hobbies.

• Resilience: Life inevitably throws curveballs. Discipline, in this sense, is about building the inner strength to bounce back from setbacks, to learn from mistakes, and to keep going even when things get tough.

• Respect and Empathy: Raising children who understand the importance of treating others with kindness and consideration is a fundamental desire for most parents. Discipline plays a role in fostering this awareness of others’ feelings and perspectives.

More Than Just Rules: A Positive Approach

What’s really encouraging is that these aspirations align perfectly with the principles of positive discipline. This isn’t about strict punishment or rigid control. Instead, it’s about guiding children, helping them understand the reasons behind expectations, and fostering their own intrinsic motivation to do the right thing.

From my experience in high-performance sport, I can tell you that true discipline comes from within. It’s about setting your own goals, pushing your own boundaries, and holding yourself accountable. That’s the kind of discipline we aim to cultivate at Hold Down.

The Emotional Heart of the Matter

Often, the desire for discipline is rooted in a parent’s deepest emotions:

• A Wish for Safety and Well-being: Parents want their children to be able to make safe choices, to resist negative peer pressure, and to navigate social situations with confidence.

• A Hope for Confidence: Seeing their child believe in themselves and approach life’s challenges with self-assurance is a powerful motivator. Discipline helps build that inner belief.

• A Vision of Future Success: Parents naturally want their children to thrive, both academically and socially. They often see discipline as a key ingredient in achieving those goals.

• A Desire for Preparedness: Ultimately, parents want to equip their children with the life skills they’ll need to navigate adulthood – responsibility, perseverance, and the ability to set and achieve goals.

How Jiu Jitsu Fits In

What’s so powerful about Brazilian Jiu Jitsu is how it naturally fosters these very qualities. The structured environment of the academy, the need for focus during training, the challenge of learning new techniques, and the support of the community all contribute to building self-regulation, resilience, respect, and empathy.

It’s not about instant transformation. It’s about consistent effort, learning from every session, and growing both on and off the mats.

Let’s Talk

What does “discipline” mean to you as a parent? We’d love to hear your thoughts. Share your comments – we’re here to partner with you in your child’s journey.