What to Wear
For your first class, wear comfortable athletic clothing — a t-shirt and shorts or joggers work perfectly. Avoid anything with pockets, zippers, or belt loops that could catch fingers during training. Remove all jewelry before stepping on the mat.
We provide loaner gis (the traditional uniform) for trial classes at no charge. If you decide to continue training, you'll eventually want your own gi, but there's no pressure to purchase one right away. We also offer No-Gi classes where you train in a rash guard and shorts.
What Happens in Class
A typical beginner class at Flow Academy runs 60 minutes and follows a consistent structure. You'll start with a 10-minute warm-up that includes light jogging, stretching, and basic movement drills like shrimping and bridging. These movements feel awkward at first but become second nature quickly.
Next, the coach demonstrates 2-3 techniques while explaining the details. You'll then drill these techniques with a partner, taking turns practicing each movement. The class typically ends with positional sparring or 'rolling' — but as a beginner, you're never forced to spar until you're comfortable.
Coach Carlos and the entire team prioritize creating a welcoming environment. Everyone remembers being new, and upper belts are expected to help beginners learn safely.
Will I Have to Spar?
No. Sparring (also called 'rolling') is always optional for beginners. Most new students observe sparring rounds during their first few classes before participating. When you do start rolling, you'll be paired with experienced training partners who know how to keep things controlled and safe.
Many people worry about getting hurt, but BJJ is actually one of the safest martial arts because there are no strikes. You tap when you're caught in a submission, your partner releases immediately, and you start again. It's like a physical chess match.
How Fit Do I Need to Be?
You don't need to be in shape to start — you get in shape by training. We have students of every fitness level, from complete couch potatoes to former athletes. BJJ meets you where you are. Your first few classes will be tiring, and that's completely normal.
The beauty of Jiu-Jitsu is that technique overcomes strength. A smaller, more technical practitioner can control a larger, stronger opponent. This is why BJJ is effective for everyone regardless of size or athletic background.
Book Your Free Trial
Your first class at Flow Academy is completely free. No contracts, no pressure, no sales pitch. Just show up, train, and see if BJJ is right for you. We're located at 3490 Madison St in Riverside, CA — just off the 91 freeway. Walk-ins are welcome, but booking ahead guarantees your spot.
Ready to Get Started?
Your first class is completely free. No commitment, no pressure — just show up and train.
Book Your Free Adult BJJ Trial
