Brazilian Jiu-Jitsu practitioners are no strangers to the diverse training methods that contribute to
their overall skill development. One approach that has gained popularity is “flow rolling.” Unlike
traditional “rolling”, flow rolling emphasizes a more relaxed and cooperative exchange of
techniques. Let’s delve into the benefits that flow rolling brings to the BJJ mat.
1. Technical Refinement:
Flow rolling provides a unique platform for practitioners to refine their techniques. By engaging
in a controlled, flowing manner, participants can focus on the intricacies of their movements,
ensuring precision and fluidity in execution. This deliberate practice enhances muscle memory
and refines the finer details of each technique.
2. Reduced Intensity:
Unlike full-intensity sparring, flow rolling operates at a slower and more controlled pace. This
reduction in intensity allows practitioners to experiment with new techniques or variations
without the fear of injury. It also fosters a more relaxed environment, promoting a positive and
enjoyable training experience.
3. Increased Sensitivity and Awareness:
Flow rolling enhances sensitivity to your training partner’s movements. The slowed-down pace
enables practitioners to feel subtle weight shifts, changes in balance, and anticipate transitions.
This heightened awareness translates to improved overall sensitivity on the mat during regular
4. Injury Prevention:
Due to its low-intensity nature, flow rolling is an excellent tool for injury prevention.
Practitioners can work on their techniques without exerting excessive force, reducing the risk of
strains, sprains, or other training-related injuries. It’s an ideal practice, especially for those
recovering from injuries or looking to prevent them.
5. Adaptability and Creativity:
Flow rolling encourages a more open-minded approach to BJJ. Participants can experiment with
creative sequences, transitions, and combinations. This also gives students an opportunity to try techniques they are in the process of learning in a situation where there is less resistance. This promotes adaptability and helps practitioners develop a broader understanding of the art, allowing them to adapt to various
6. Mental Relaxation:
Engaging in flow rolling can be mentally refreshing. The reduced pressure and competitive stress
create a conducive environment for practitioners to relax, enjoy their training, and explore their
BJJ journey with a clear and focused mindset.
Integrating flow rolling into your BJJ training routine offers a myriad of benefits. From technical
refinement to injury prevention and mental relaxation, this method contributes significantly to a
well-rounded and enjoyable Brazilian Jiu-Jitsu experience.
At Bayshore BJJ in Hazlet, NJ, we have a saying “60% to the Death.” This is not meant to be a joke, but a mantra committing to training safely in a manor that will be most beneficial to our own personal growth and the growth of our training partners.
Here are a few links to what a high-level flow roll looks like