How to survive your first roll
Go slowly, breathe, keep your elbows close to your body, and tap early. Your goal in your first roll is to stay safe and learn, not to win.
What a roll is
A roll is free sparring. You and your partner both try to control and submit each other. A submission makes the other person tap. In many gyms, rounds are about 5 or 6 minutes. Read types of sparring.
Before the roll
- Tell your partner it is your first roll.
- Ask them to go light.
- Slap hands and bump fists to start. Most gyms do this.
During the roll
- Breathe out slowly. Do not hold your breath.
- Keep your elbows close to your ribs. This protects your arms.
- Keep your chin down. This protects your neck.
- Try not to lie flat on your back. Turn onto your side.
- Do not push with a straight arm. A straight arm is easy to lock.
- Use about half your strength.
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On the bottom, keep your elbows close to your ribs and your hands near your chest. Survival Posture in the library ›
If you get tired
Almost everyone gets very tired in their first roll. That is normal. You can tell your partner you need to stop. Sit at the side of the mat and rest.
After the roll
- Say thank you to your partner.
- Ask one question, like: how did you get out from under me?
- Remember one thing you learned.
Ana tells her partner it is her first roll. She ends up on the bottom most of the time. She keeps her elbows in, breathes, and taps early each time she is caught. After the round she asks how to escape the bottom. Her partner shows her a simple escape.
Should I go hard in my first roll?
No. Going hard makes you tired fast and can hurt you or your partner. Use half your strength.
Is it normal to lose every roll at first?
Yes. Everyone loses at first. Most people need months before they start to control rolls.
Can I say no to a roll?
Yes. You can always say no, for any reason. A good gym respects that.
You are on the bottom in your first roll. What should you do with your arms?
Train it on the Path
The Before you roll unit turns this into short lessons: you see a position and pick the best move.