Roll, Record, and Rise: The Ultimate Jiu-Jitsu Journal for Kids!

The fun, interactive journal planner designed to help young jiu-jitsu enthusiasts track their progress, set goals, and celebrate every step of their martial arts journey. Let’s roll into greatness together!

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Welcome to Rolls & Goals for Kids

Welcome to Rolls & Goals for Kids – the fun, engaging journal designed especially for young Brazilian Jiu-jitsu athletes to track, reflect, and grow on and off the mats!

Whether your child is just starting BJJ or already competing, this journal helps them:

Log techniques and sparring sessions
Set goals and celebrate progress
Build discipline and confidence
Express feelings through doodles and reflections
Stay motivated with challenges and quotes

Created by 11-year-old BJJ athlete Ross Karefilakis, Rolls & Goals is more than a journal—it’s a training partner that grows with your child.

If your child competes in any sport, check out our all-sports version: the FITNOTES Journal—designed to support young athletes across all disciplines.

Start their journey today—because every page is a step toward greatness.

About Author

Meet Ross, an enthusiastic 11-year-old Brazilian Jiu-Jitsu athlete training under Carlos 'Portugues' Vieira at Cia Paulista Australia.

Like many young competitors, Ross struggled with nerves on comp day. With the support of his mentor Jake, he turned to journaling—and everything began to shift.

Through daily entries, Ross learned to manage anxiety, express his emotions, set goals, and practise gratitude. What started as a simple habit quickly became a powerful tool for confidence and growth.

His younger sister Vanessa soon joined the journaling and visualisation journey—and it played a key role in her victory at the 2024 AJP Worlds in Abu Dhabi.

Now, Ross is proud to share the journal that helped them both thrive. More than just a training log, it’s a space for young athletes to reflect, grow, and build resilience—on and off the mats.

Join Ross and Vanessa, and discover how journaling can transform young athletes—one page at a time.

My Books

Rolls and Goals Kids Jiu-Jitsu Journal

$35.00

The Power of Journaling for Young Jiu Jitsu Athletes

Jiu Jitsu is more than just a physical sport; it’s a mental and emotional journey that challenges young athletes in unique ways. As they navigate competitions, training sessions, and personal growth, journaling can serve as a powerful tool to enhance their experience on and off the mat. Here’s how journaling specifically benefits young Jiu Jitsu practitioners:

Processing Emotions

Competitions can be intense and nerve-wracking, often leading to a mixture of excitement and anxiety. Journaling provides young athletes with a safe space to process their feelings. By writing down their thoughts before and after competitions, they can identify what triggers their nerves and reflect on their experiences, helping them manage anxiety and build emotional resilience.

Setting Goals

Jiu Jitsu is a journey of continuous improvement. Keeping a journal allows young athletes to set both short-term and long-term goals. Whether aiming to perfect a specific technique, earn a new belt, or improve their performance in a tournament, writing down these aspirations makes them tangible. Revisiting these goals regularly helps athletes stay focused and motivated on their path to success.

Tracking Progress

Journaling enables young athletes to document their progress over time. By recording training sessions, new techniques learned, and challenges faced, they can see how far they’ve come. This reflection not only boosts confidence but also highlights areas that need more attention, allowing for a more tailored approach to training.

Building Mental Toughness

Jiu Jitsu teaches valuable lessons about perseverance and resilience. Journaling can reinforce these lessons by encouraging athletes to reflect on their setbacks and victories. Writing about tough training days or challenging matches helps them develop a growth mindset, reminding them that failure is a part of the journey and an opportunity for improvement.

Enhancing Focus and Mindfulness

In a sport where focus and mental clarity are crucial, journaling can enhance mindfulness. Young athletes can use their journals to practice visualisation techniques, mentally rehearsing their performances or specific moves. This mental preparation can lead to better focus during competitions and training, helping them to remain calm and composed under pressure.

Fostering Gratitude and Positivity

Journaling encourages young athletes to cultivate a positive mindset. By noting things they are grateful for—be it supportive teammates, good training days, or personal achievements—they can shift their focus from challenges to the positives in their journey. This practice can boost their overall well-being and enjoyment of the sport.

Creating a Legacy

For many young athletes, their Jiu Jitsu journey is just beginning. Journaling allows them to create a personal record of their experiences, lessons learned, and friendships formed. This legacy not only serves as a source of inspiration for themselves in the future but can also be shared with others, encouraging the next generation of Jiu Jitsu practitioners.

Conclusion

Journaling is a powerful tool that can significantly impact the lives of young Jiu Jitsu athletes. By providing a means to process emotions, set goals, track progress, and enhance mental toughness, it equips them with the skills needed to thrive both on and off the mat. As they navigate the challenges of Jiu Jitsu, a journal can be their trusted companion, helping them grow into not just better athletes, but well-rounded individuals.