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Ways of Rolling


In Brazilian Jiu Jitsu training, one of the best parts of training is rolling. For those who are new to Jiu Jitsu, rolling is the term that means sparring. It is where we get to use the techniques that we’ve learned in class, in a live situation with real pressure. But rolling is just a general term. There are different types of rolling, and each serve a purpose to make the student better at Jiu Jitsu. But what are the different types of rolling that we use? These are the types of rolling that you should use during your trainings.

Flow rolling –

Flow rolling is exactly how it sounds. It is a light style of rolling that allows you to get to many different positions and flow into many different techniques. The point here is not to actually finish your partner. It is a give and take style of roll, almost playful in nature. You flow into a submission or two, your opponent does an escape, and now you’re on the defense. This type of rolling lets you see attacks, defenses and positions in a different way. It’s helpful to make people think and feel the techniques so that they may see certain openings or mistakes for later on. This works well for new people to start understanding their technique, and works well for advanced students who want to advance their skill set, by seeing the correct ways in doing  so.

Light to medium rolling –

Light to medium rolling is the next step up. There is more resistance and a less playful atmosphere. Here your attacks and defenses have to be more on point, more tight. You are aiming for better technique and being able to pressure your partner into more of a realistic style of rolling, but without going all out. This is especially helpful for new people as they will start to see what kind of pressure they have to deal with in an actual Jiu Jitsu match.

Hard rolling –

Hard rolling is the last step when it comes to rolling. With this style of rolling, both competitors are going all out. In hard rolling, your technique has to be at its best, as does your cardio and strength. You will be able to see what actually works in your game and what does not. It is an eye opener. People who think they are good in certain spots, will truly learn if they are, or if they are not. This rolling is a must for anyone that wants to compete in Jiu Jitsu tournaments. You will feel the physical drain of a match, and see what is right and wrong with your techniques. Hard rolling also works as a cardio workout within itself.

Everyone has a favorite style that they like to roll with. Each style is needed for growth. Rolling in these different ways will let you have a deeper understanding of what you need to do, and where the best of you shows. Your Jiu Jitsu will flourish in rolling and get you ready for the tough moments on the mat and off of it.