Completing throws with an extreme follow-through, successfully escaping pins, and your overall grappling prowess will depend on having a strong abdomen and back. Potential core exercises include planks, sit-ups, jackknifes, and leg raises. Adding a section of grip strengthening exercises alone to a training regime might take too much time. Focus instead on consistently gripping free weights harder when you’re weight lifting.  Pull-ups also improve grip strength while working additional body muscles. Repeatedly squeezing objects might give you more wrist and forearm endurance, but the resistance will be too low to substantially increase your strength. Tight muscles are also more likely to cause later injuries. Stretching your hamstrings, quadriceps, triceps, and back can increase your range of motion. You must be able to last through a 5 minute fight, and this means sustaining rigorous activity for more than a couple breaths. Running, biking, and using an elliptical for a total of at least 75 minutes a week can help increase your stamina. It is vital to thoroughly develop these as you train, in order to be able to quickly respond to the myriad situations that can happen. Have a handful of throws you specialize in, but be familiar with commonly used throws.  Practice being able throw in all directions and modifying your throws against all types of opponents. Do not excessively favor your dominant side. Prepare for frequent falls, as tournament judo means you will often be upside down or in awkward positions. Example throws include the floating hip, shoulder throw, and single back throw.
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One-sentence summary -- Strengthen your core muscles to improve your core rotation. Intersperse ways to increase grip strength throughout your training. Build flexibility to better escape and implement holds. Work on building your endurance. Develop techniques based on your body type and personal preferences.


Knowing how to play various card games or some compact boardgames, like portable checkers or chess, also comes in handy when you have long car rides, or for when the electricity goes out. There are plenty of simple and fun games you can learn to play with your friends or by yourself.  Grab some friends or family members to play classic board games like Monopoly, Candy Land, or Pictionary. Challenge people to a complex game of  Settlers of Catan or Scrabble.  Turn on a gaming console if you have access to one, and revisit an old game you haven’t played in a while. Simulator games like “Sims” are great to play on days when you are bored because the gaming experience is different each time you play. Card games are portable and can be played anywhere. If you want to play a card game by yourself, learn how to play solitaire, mahjong solitaire, or spider solitaire. If you have someone who will play cards with you, try games like go-fish, gin rummy, or poker. Play short, silly games that don't require any tools like charades or chopsticks. Go to your local library and check out some books on how to get started, or watch tutorials online to help master some basic words and phrases. Maybe you want to learn Spanish or Japanese as a second language. Get involved with some local  instrument classes at a recreation center, or find tutorials online that will teach you the basics and how to read sheet music. Pick an instrument that excites you like the guitar, bass, or even the tuba. Study different techniques from various musicians, and pick a method of learning that best suits you. For example, if you want to learn how to play the guitar, you can spend your time listening to new guitarists to study their technique. Specifically look for old shows that you can marathon watch, or watch over the span of several weeks. Shows that you can continuously watch will keep you engaged longer, and pass more time. Most people listen to familiar music passively, hearing it in the background while doing other things. Update your playlist by finding new music to listen to. Find music that makes you want to get up and dance or music that will help pass time while doing household chores or while walking from place to place. This will make listening to music more of an activity and less of an ambiance.  Searching for new music on Pandora, Spotify, Google Play Music, or other music apps is a great way to get new songs similar to the ones you love. Try out podcasts, which are free radio programs you can download off iTunes. They cover comedy, news, music, entertainment, and much more. Look around for art supplies, scraps of fabric, or any small objects you can improvise with to make an art project. This can be a fun way to pass the time, and you might end up with a new house decoration.  Consider making a holiday or seasonal wreath for your front door, painting some pottery for a new herb garden, or transforming your seashell collection into a beautiful sounding wind chime. Make sure to also stock up on crafting materials for the next time you're bored. If you are often looking for something to do at home, take some time to pick out some arts and crafts supplies. You don't need to devote yourself to perfecting a new hobby, although you certainly can. Just try out a few different crafts, such as pottery or bead jewelry, until you find one that enjoyably passes the time. If you are more interested in house improvement or DIY repairs, pick up a new skill such as carpentry or roof repair. If you like cooking for fun, or have never tried it before, find a new recipe to experiment with. Flip through a cookbook or online recipe collection like FoodGawker. When your creation is complete, have some friends over, and share the results with others. Many people bake when they're bored or stressed, especially in the evening when tension from a long day has accumulated. This is a great way to satisfy your sweet tooth and keep yourself entertained. You can find hundreds of cookie recipes online or in cookbooks.
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One-sentence summary --
Learn a game on days when the weather forces you to stay inside. Start learning a new language that has always interested you. Learn to play an instrument to give you something to practice. Find a new television show or movie to watch when you want to relax. Listen to new music that excites you to liven up boring tasks. Get crafty by making decorations that will serve a purpose in your home. Try out a new recipe for dinner and invite some friends over to taste it. Bake cookies or other simple desserts to destress.