Flow Rolling

Flow rolling is a light sparring method where practitioners move continuously without applying full resistance. Instead of focusing on winning or holding positions, athletes prioritize smooth transitions, creativity, and technique refinement.

This approach allows grapplers to experiment with timing and movement patterns, building muscle memory in a low-stress environment. Flow rolling is also an excellent way to improve endurance and adaptability while reducing injury risk, making it a staple for long-term training longevity.