How to use Focus Rings

What Are Focus Rings?

Focus Rings are Roll’s unique system for retaining or mastering a technique through deliberate, spaced repetition across multiple training sessions.

Instead of jumping from move to move—or forgetting that detail your coach emphasized last class—Focus Rings keep you anchored. Each Focus Ring is centered on a particular skill, and your job is to hit that move in live training across a series of sessions.

Whether it’s a new submission you just learned, or a sweep you’ve done a hundred times but want to sharpen, Focus Rings are how you turn reps into results.

Focus Rings are backed by two key learning principles:

Spaced Repetition

Memory and skill retention are highest when a concept is repeated over time in the near term. By focusing on one technique over multiple training days, you strengthen neural pathways and increase long-term retention.

Self-Directed Learning

Studies show that when learners choose what to focus on—and return to it intentionally—they learn faster and deeper. Focus Rings give you that control. Always have a plan for what you’re working on.

How to Use Focus Rings

We suggest three tiers of use, depending on your learning goal:

Goal: Learn a New Technique

  • Ideal Reps: 3–5 sessions in a row

  • Focus: Try to hit the move at least once per round, even in low-resistance or setup-specific rounds

  • Why: Early, high-frequency reps accelerate encoding into long-term memory

  • Pro Tip: Don’t stress about the details just yet, focus on the high-level structure—where you start, where you finish, and the big movements in between. Worry about the smaller details after the move is locked into memory.

Goal: Refine and Master The Details

  • Ideal Reps: 4–7 sessions, possibly spaced out (e.g. 2 per week)

  • Focus: Use resistance and variety (different partners, starting positions)

  • Why: Variability helps with adaptability and fluid recall

  • Pro Tip: Log quick notes after each training session—what worked, or a detail to remember next time

Mastery comes from repetition with intention. Focus Rings give you a plan.