When you can’t be in the gym and on the mat, a band is one of the best pieces of grappling equipment you can have. A band allows you to practice many grappling techniques against resistance. Frequently called Uchikomi, band work is to standing grappling as shadow boxing or hitting a heavy bag is striking.

Below is a list of techniques you can practice with your band. Each has a link for an example of the throw in context and a link for how to replicate it with your band. You can practice these individually or use them as a part of a circuit.

Ippon seoi nage - Technique - Practice
Morote seio nage - Technique - Practice
Footwork for drop techniques - Technique
Drop seoi nage - Technique - Practice
Drop morote seio nage - Technique - Practice
Tai otoshi - Technique - Practice
Korean (one handed) Tai otoshi - Technique - Practice
Uchi mata - Technique - Practice
Harai goshi - Technique - Practice
Sode tsurikomi goshi 1st footwork technique - 2nd footwork technique - Practice
Soto makikomi - Technique - Practice
Okuri-ashi-harai - Technique - Practice
Sasae tsurikomi ashi - Technique - Practice
O ouchi gari - Technique - Practice
Kouchi gari - Technique - Practice
Osoto gari - Technique - Practice
Legless kata guruma - Technique - Practice
Reverse kata guruma - Technique - Practice
Collar grip kata guruma - Technique - Practice
Inside trip ( drop o ouchi) - Technique - Practice
High crotch shot - Technique - Practice
Double leg shot - Technique - Practice
Wrist snap - Technique - Practice
Duck under - Technique - Practice
Sprawls - Technique - Practice

Here is a selection of different band exercises you can use in combination with the above to fill out your circuits. I like to choose three minutes worth of throws and two minutes worth of strength exercises to make a five minute round. Take one minute off between rounds and repeat three to five times.