Flow rolling involves light rolling with your partner, allowing room for positional transitions and technique application rather than exerting maximum force. For instance, while passing guard, instead of aggressively battling for control, you might let your opponent secure an underhook or allow the pass after minimal resistance. This method encourages a fluid exchange of positions and submissions, emphasizing technique over brute strength. With this in mind, we at Champion Jiu Jitsu would like to stress the basics of flow rows and its importance.

Benefits of Flow Rolling

1) Identifying Technical Gaps: Flow rolling reveals technical weaknesses that may be masked during intense rolls. Instead of resorting to brute force, you and your partner focus on executing the most correct technique for each position. If you find yourself unsure of the next move, it’s an opportunity to consult with your coach or more experienced practitioners.
2) Reduced Injury Risk and Faster Recovery: Hard training takes a toll on the body, leading to injuries and prolonged recovery times. Flow rolling allows you to practice BJJ with lower impact, reducing the risk of injuries from accidental impacts. This approach enables more frequent training sessions with faster recovery, giving you an edge over those who constantly train at full intensity.
3) Bridging Skill Gaps: Flow rolling is particularly beneficial when higher-ranked practitioners train with beginners. Instead of dominating the less experienced partner, flow rolling allows them to work on their techniques, fostering a more supportive learning environment. This method is a mark of a mature and skilled martial artist.
4) Enhanced Enjoyment: Flow rolling can be a fun and engaging way to practice BJJ. It transforms training into a collaborative dance of techniques, where both partners enjoy the fluid exchanges. This enjoyable approach can reignite passion for training, especially if hard rolling starts to feel like a grind.

Tips to Maximize Flow Rolling

1) Moderate Pressure: In dominant positions, reduce your pressure to allow your partner to work on escapes. Avoid stalling out in one position and focus on the fluid exchange of techniques.
2) Embrace Uncertainty: If you’re unsure of the next move, let your partner take the lead. This helps maintain the flow and provides learning opportunities for both practitioners.
3) Gentle Submissions: When you reach a submission point, apply it lightly to give your partner a chance to practice escapes. Avoid chasing submissions with full force.
4) Practice Flow Rolling as a Skill: Developing the ability to flow roll is a skill in itself. Some may struggle to let go of competitive instincts, but mastering this skill is essential for becoming a well-rounded martial artist.

Brazilian Jiu Jitsu & Mixed Martial Arts in Chesterfield, Michigan (Just Minutes from New Baltimore, Anchor Bay, New Haven, Fair Haven, Marine City, Algonac, Harsens Island, Clay Twp, Casco, Macomb and Richmond, MI)

Flow rolling is a fundamental aspect of BJJ that allows for more effective and enjoyable training. By incorporating flow rolling into your routine, you can identify and address technical gaps, reduce injury risks, and foster a more supportive learning environment. Whether you’re a seasoned practitioner or a beginner, flow rolling is a valuable tool for enhancing your BJJ journey. Call or come by Champion Jiu Jitsu to learn more today!