The goal of this document is to provide folks who are coming to Jiu Jitsu for the first time with a bit of guidance. Some things in jiu jitsu seem really confusing or awkward at first, and it’s helpful to get some of those things out in the open so you can feel as comfortable as possible starting your Jiu Jitsu journey. I hope this document helps!
The Unwritten Rules
Hygiene
Stay clean and fresh!
It’s important to maintain good hygiene in Jiu Jitsu, especially since you’ll be up close and personal with your training partners. Make sure you wash your gi or rashguard after every training session, and make sure your body is clean. A shower before a training session is never a bad idea, when possible! This helps prevent skin infections like Staph, which can be serious if not treated properly.
Don’t Bleed
Keep your wounds covered.
If you get cuts, scrapes, or mat burns during training, make sure to cover them with band-aids or liquid bandages to prevent bleeding on the mats.
Clean Feet
Keep your feet clean when you’re off the mat.
Feet can carry dirt, bacteria, and germs, so be sure to wear sandals or flip flops when you’re off the mat, especially in areas like the bathroom. It’s a good practice to wipe down your feet before stepping onto the mat, and this shows respect for the gym and other practitioners. Anyone at the Rock will be happy to show you where the foot cleaning solution is, just ask!
Etiquette
Coming to Class
A few administrative items.
When you come to class, make sure you sign in! Instructions to do that will be available at the front desk. Put your gear that you won’t be wearing/using on the mats in one of the cubbies at the front of the gym. Once you are ready to get on the mat, wash your feet using the provided rags and solution. Get on the mat and feel free to ask anyone at the gym any questions. The Rock is a family and we are always happy to help!
Spazzy White Belt
Stay calm and learn the fundamentals first.
As a white belt, you might feel the urge to go all out (i.e. flail your body, go as crazy as you can, etc) and prove yourself. This can lead to injury and frustration. Instead, focus on learning, stay calm, and understand that you’ll be tapped out often at first—that’s part of the process. The more you understand the techniques, the better you’ll get. Relax and enjoy the learning experience!
Be Polite
Always show gratitude and be kind.
Remember to thank your training partners, whether they’re helping you learn or rolling with you. A simple “thank you” goes a long way. Also, support your gym—recommend it to friends, buy gear, and contribute to the community.
Gi vs. No-Gi
Gi
The gi is the traditional BJJ uniform. It’s a durable jacket and pants that allow for different grips during sparring. Wearing a gi can make training feel a bit more formal, but it’s a fun and challenging way to practice. You can wear compression shorts or spats under the gi for comfort.
To put on the gi:
- Put on compression shorts or spats and a rashguard.
- Tie the pants securely and tuck the drawstrings.
- For the gi jacket, cross the flaps and tie your belt around your waist.
- If you need help tying your belt, don’t be embarrassed! Anyone at the gym will be happy to help you, especially coaches/professors
No-Gi
No-Gi involves wearing tighter clothes, like rashguards and fight shorts, and doesn’t allow for the same grips that a gi does.
To wear No-Gi:
- Wear compression shorts under your fight shorts.
- Put on a rashguard (or a tight shirt) that stays in place during movement.
Positional Reference
Positions
Positions in Jiu Jitsu are very important. The location of your body in relation to your opponent greatly affects the goals/efforts of your jiu jitsu. Here are a few basic positions in Jiu Jitsu. I’ve provided a link to YouTube videos that show each position. Don’t stress about understanding the concepts in the videos. Instead, reference them to gain some general exposure.
Mount refers to when one person is sitting on top of their opponent, controlling their chest and/or hips. The person on top can attack or maintain control, while the person on the bottom typically needs to escape.
In this position, the person on top controls the back of their opponent, often working for submissions like a rear naked choke. This is a dominant position for the person that controls the opponent’s back.
In side control, the person on top is laying perpendicularly across their opponent, chest to chest, controlling their movement. The person on the bottom tries to escape or recover guard.
Knee on belly is when the person on top places a knee on their opponent’s stomach. This position is very uncomfortable for the person on bottom and can lead to submission opportunities for the person on top.
Guards
A simple way to think about the guard in Jiu Jitsu is: “your legs”. If your legs are between you and your opponent, you have a guard. If an opponent gets past your legs, they have passed your guard. Here are a few of the types of guard, to give you context.
Open guard occurs when the person on bottom is defending the attacks from the person on top with their legs. There is no wrapping the legs around the person on top in any fashion. Instead, the legs are acting, to speak metaphorically, as the “chair and the whip” between the circus performer and the lion, warding off attacks by managing distance.
Closed guard occurs when the person on bottom has their legs wrapped around the person on top, with their feet forming a sort of “lock”. They have a lot of control in this position and the person on top’s goal should be to break out of this closed guard.
Half guard occurs when the person on bottom is able to get one leg in between the legs of the person on top and one leg outside the legs of the person on top. Half guard can be used to attack from either top or bottom.
Submissions
- Chokes: Chokes attack the air supply of an opponent by obstructing the airway.
- Strangles: Strangles attack the opponent’s blood flow to the brain by blocking arteries in the neck.
- Joint Locks: Joint locks involve applying pressure to a specific joint, either bending it or twisting it beyond its normal range of motion.
Introduction to Rolling
What is Rolling?
Rolling refers to the actual practice of BJJ/grappling. When someone asks you, “Do you want to roll?” they’re inviting you to practice Jiu Jitsu at a more real-time speed than during regular technique instruction. Rolling helps you develop your skills in a live, dynamic environment. At The Rock Jiu Jitsu, we set aside time for rolling after adult classes, on Saturday mornings, and on Thursdays and Fridays for kids.
When rolling, it’s important to remember that you are not trying to “kill” your partner. We are all here to learn and improve, and we must take care of each other. If you ever feel uncomfortable, communicate with your partner. You can say something like, “Hey, I’m still new here and want to take this roll a bit easy,” or “I have an injury in my ankle—can we go a little lighter today?” This is perfectly acceptable. If you express these concerns and your partner is not addressing them, feel free to say, “I think I’m going to be done rolling” at any time. Additionally, you’re welcome to decline a roll if the person asking has a style that you’re not comfortable with.
You don’t have to roll until you’re ready. If you’re unsure, feel free to watch a few rounds before jumping in. Observing will help you get more comfortable with the idea of rolling. If you’d like to roll but aren’t comfortable asking just anyone, let us know! We can pair you with someone who will ensure a safe, learning-focused experience.
Tapping Out
If you’re ever uncomfortable during a roll, you have the option to tap out. Tapping involves quickly tapping your opponent to signal that they need to stop what they’re doing and release you. If a physical tap is unreachable, a verbal tap is allowed. Simply saying “TAP” clearly and loudly is enough. If necessary, repeat it (e.g. “TAP TAP TAP!”) to ensure your partner is aware. Physical and verbal taps are often put together: this is the easiest way to take care of yourself while rolling.
Tapping isn’t limited to submissions—it can also be used in situations like injury (hopefully not!), discomfort, or even to ask your partner a question. Don’t hesitate to tap out—it’s how we stay healthy and safe while practicing this awesome martial art.
THERE IS NO SHAME IN TAPPING. At some gyms, a negative culture creeps in that places shame on tapping. At The Rock Jiu Jitsu, we do not support this. While it’s rare, it’s entirely possible for white belts to submit blue belts, blue belts to submit purple belts, and so on. If you’re tapped by someone you didn’t expect, there’s no reason to feel embarrassed. We are all here to have fun and take care of each other.
Always tap early and respect others’ taps.
Positional Rolling (or Positional Training)
Sometimes, we focus on specific positions to practice techniques like escapes or submissions. In positional rolling, we start from a designated position and work on those techniques until one participant either escapes or submits. After each attempt, we reset to the original position and repeat until a predetermined time limit is reached or one of the participants indicates they’re ready to stop.
At The Rock Jiu Jitsu, we usually incorporate a few rounds of positional rolling at the end of class to help reinforce what we’ve just learned.
Unstructured Rolling (or just Rolling)
Unstructured rolling is typically what people are referring to when they say “rolling”. Unless indicated otherwise, it’s safe to assume that the term “rolling” is referring to this. It is similar to positional rolling, but without a preset position. The goal here is to apply everything you’ve learned at a more realistic pace. Typically, unstructured rolling begins from a standing position, and either participant can use any techniques they choose until one of them taps out. Once the roll ends, you reset and do it again until the time limit is reached or one person decides to stop.
At The Rock Jiu Jitsu, we invite class members to participate in a few rounds of unstructured rolling after adult classes if they wish.
Flow Rolling
As you progress in your BJJ journey, you may hear the term “flow rolling.” This term refers to a type of unstructured rolling where the goal isn’t necessarily to submit your partner and reset, but to focus on the fluidity of Jiu Jitsu movements. If you get to a point where you could submit your partner, instead of finishing the submission, you transition to a different position to keep the flow going.
You or your partner can tap out at any time during flow rolling, but the goal is not to submit. If you ever roll with a black belt as a white belt, they may “flow” with you, as they would otherwise submit you continuously. The key is to practice Jiu Jitsu as a smooth, ongoing process rather than focusing solely on winning.
The Slap-Bump Secret Handshake
Before and after rolling, it’s common practice to give a quick high-five and fist bump. This is a way to signal that you’re both ready to start and that you’ve completed the roll respectfully. It ensures that both partners are on the same page and helps avoid any sudden or overly aggressive starts. After the roll, the same gesture is typically used to acknowledge your partner’s efforts and say “good job.”
There’s no official rule for this handshake, but it’s a widely accepted and friendly practice that promotes camaraderie and respect on the mats.
