Your free first class

Your First Class at One Way Martial Arts: What to Expect

What happens at your first class, and the rules and etiquette that keep training safe and respectful for everyone.

  • Free first class
  • We lend you the gear you need
  • Arrive 10 minutes early
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BJJ guard passing drill in front of the One Way Martial Arts logo wall in Alexandria, VA

On the mat

Rules and etiquette

Rules give you a structure and a safe place to learn. Etiquette is how we show respect to the art, the coaches and your training partners. Here is what to know before your first class.

The etiquette embodies the values of humility, courtesy and gratitude, which are essential not only in martial arts but also in life.

Class etiquette

  • Arrive early

    Plan to arrive at least 10 minutes before the scheduled start time of your class to give yourself plenty of time to change into your training gear, stretch, and mentally prepare for the class.

  • Dress appropriately

    Wear comfortable athletic clothes that are clean, well-fitting, and allow for a full range of movement. For your first class, come in athletic clothes, and we lend you the gear you need. Once you join, BJJ classes are trained in a clean white Gi, and Muay Thai in hand wraps, gloves and shin guards. If you don't have the proper uniform ask at the reception desk or one of the coaches and they will help you.

  • Show respect

    When you enter the training space, bow to the instructor and any other students already there. This is a sign of respect for the art, the professor, and your teammates.

  • Listen to your instructor

    Pay attention to what your instructor is saying and follow their directions. Don't talk or socialize during the technique demonstration, and if you have questions, ask right after the coach shows the technique, when it's appropriate.

  • Train safely

    Martial arts can be physically demanding, so be sure to warm up properly and stretch before class. If you have any injuries or medical conditions, let your instructor know before class so they can make any necessary modifications.

  • Practice good hygiene

    Be sure to shower before class and wear deodorant.

  • Be a good training partner

    Treat your training partners respectfully and help each other improve. Don't use excessive force or aggression during sparring, and tap out if you're caught in a submission hold.

  • Stay humble

    Martial arts is a lifelong practice of learning and improvement. Be open to feedback and constructive criticism, and always strive to improve your skills and knowledge.

Posted next to the mats

The 10 mat rules

These rules hang on the wall next to the mats. Every student follows them, from the first class on.

  1. Ask before you step on or off

    If a class is in session, ask permission before entering or leaving the mat area.

  2. Mutual respect is essential
  3. No shoes on the mat

    Always wear shoes off the mat area.

  4. Shirt or rash guard, always

    Rash guards are mandatory for BJJ training.

  5. Yield space to higher belts when sparring
  6. Clean, washed uniforms
  7. Hair tied back, nails trimmed

    Short, clean nails keep you from scratching your partners.

  8. Win and lose with class

    Don't talk about submitting someone, and don't make excuses when submitted.

  9. Skin infection? Stay off the mat

    If you're sick, tell your coach, stay home and come back when you feel better.

  10. Clean up after yourself

    Put away any equipment you use.

Respect on and off the mat

Remember, Jiu-Jitsu and Muay Thai are traditional martial arts with a rich history and culture. By following these guidelines and respecting the etiquette and rules of One Way Martial Arts, you'll become not only a better martial artist but also a better person.

One Way house rules

Banned moves in class

For everyone's safety, these moves are off limits in every class at One Way, even where a tournament would allow them. If you are not sure a move is allowed, ask your coach before you try it.

  • Falling straight back when taking the back from turtle
  • Twisting leg locks at white belt
  • Body lock takedown with the head in front
  • Rolling back take with the arm trapped
  • Front roll to escape back control
  • Jumping guard
  • Flying submissions
  • Scissor takedown (kani basami)
  • Suplex
  • Spinal locks and can openers

IBJJF illegal moves by age and belt

On top of our house rules, we follow the IBJJF list of illegal moves by age and belt (One Way is IBJJF Club 8885). Each group also follows every rule listed before it.

  • Everyone, every age and belt

    No slams, no bending fingers backward, and no throwing a partner onto their head while defending a single leg, plus the scissor takedown, suplex and spinal locks banned above.

  • Brown and black belts, except adult No-⁠Gi

    No heel hooks, no knee-twisting locks, no knee reaping, and no outward pressure in a toe hold.

  • Blue and purple belts

    Also no bicep slicers, calf slicers, knee bars or toe holds, and no turning toward the free foot in a straight foot lock.

  • White belts and all 16 and 17 year olds

    Also no wrist locks, no squeezing the kidneys or ribs with the legs from closed guard, and no single leg with the head outside the partner's body.

  • Kids 13 to 15

    Also no choke with a spinal lock, straight foot lock, Ezekiel choke with the sleeve, front guillotine, omoplata, triangle pulling the head, or arm triangle.

  • Kids 4 to 12

    Also no submissions that stretch the legs apart.

See the full IBJJF chart, with a photo of every move, on IBJJF.com.

Frequently asked questions

Common questions before your first class at One Way Martial Arts.

  • Start where you are. Our coaches adjust intensity for new students and your fitness will improve rapidly through training. Most students feel their fitness improve within the first few weeks of regular training.

  • Safety is our top priority. Techniques are taught progressively, beginners are paired with experienced partners, and all sparring is controlled. You always train at your comfort level.

  • Ten rules hang next to the mats, and every student follows them from the first class on. They cover respect, the right clothes, hygiene and safe sparring. The full list is near the top of this page.

  • We follow the IBJJF rules by age and belt. White belts and teens 16 and 17 may not use heel hooks, knee bars, toe holds, calf or bicep slicers or wrist locks, and kids 15 and under have more limits, like no front guillotine or omoplata. The belt-by-belt list is near the bottom of this page.

  • Ten moves are off limits in every class at One Way, even where a tournament would allow them, including jumping guard, flying submissions, scissor takedowns, suplexes and can openers. The full list is near the bottom of this page.

Watch

From the One Way Martial Arts YouTube channel.

7 Essential Lessons for White Belts in Brazilian Jiu-Jitsu

Mahamed Aly shares seven lessons every white belt should know to progress faster in Brazilian Jiu-Jitsu, starting with the most important one: consistency beats talent, and technique beats strength.

Watch on YouTube →

BJJ Escapes for Beginners

Tired of tapping out? A few escapes from the dominant positions beginners get stuck in most, such as mount and side control, taught step by step.

Watch on YouTube →

More episodes on the One Way Podcast →

Ready for your first class?

No experience needed. Come in athletic clothes, and we lend you the gear you need. We pair you with a friendly partner and show you around. No contract, no pressure.

Get my free first class Call (703) 951-4440