Three Rules for Effective Flow Rolling (The "California Roll" Flow Drill with Live Demo)

Of course you need to do hard sparring once in a while, but using these guidelines to flow roll occasionally allows to you to train with anyone safely and productively while creating room for experimentation and taking chances.
00:09 Rule 1: No explosive motions, everything should be slow and controlled
00:16 Rule 2: No using strength to solve problems
00:32 Rule 3: Keep it moving and don't park anywhere for more than three seconds
00:50 Detailed flowrolling explanation, including the role of submissions in this kind of training
02:40 Live demo
Thanks to Jesse Walker from Rough Hands BJJ in Louisville, KY, for breaking this down for us. Check out his school at roughhandsbjj....
And listen to my in-depth interview with Jesse on training methods for non-athletic people on episode 414 of The Strenuous Life Podcast: • Training BJJ as an Old...
Good luck with your training,
Stephan Kesting