You don’t learn when you are fighting, bringing in all sorts of tension and emotion. You learn when you are having fun, training in a smooth and gentle way. You need to work on improving your technique until you are comfortable in any situation. Eventually, you will develop a subconscious understanding of the techniques and they become reflexes. Only after you have done all this you are ready to take your natural abilities “off the shelf” and add them back into your game. Now the effectiveness of the technique will be at least ten times better.
Rickson Gracie
What is flow rolling?
This is a longer video, but worth considering. A lot of people talk about “light rolls” or “flow rolling” but they are poorly defined and it’s a skill in itself and it’s not widely taught.