_edited.png)
Welcome to Rolls & Goals for Kids
Our journals are designed to help young athletes track progress, build confidence, and reflect on their journey—on and off the field, mat, or court.
Looking for an all-sport option? Check out FITNOTES, made for kids across all disciplines.
Created by 11-year-old BJJ athlete Ross Karefilakis, these journals support:
-
Training logs and goal setting
-
Confidence building and self-reflection
-
Motivation through quotes and challenges
If you run a club with high-performing junior athletes and would like to stock FITNOTES or Rolls & Goals, reach out for club pricing.
Want Ross to visit your club and speak with your team about nerves, mindset, and the power of journaling? We'd love to connect—just get in touch.
Every page is a step toward greatness.
About Author
Meet Ross, an enthusiastic 12-year-old Brazilian Jiu-Jitsu athlete training under Siraj Soufi at Complete Mixed Martial Arts.
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 practice 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 in all sports to reflect, grow, and build resilience—on and off the mats / field /court.
Join Ross and Vanessa, and discover how journaling can transform young athletes—one page at a time.
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.
_JPG.jpg)
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 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 in and outside their sport. As they navigate the challenges of life, a journal can be their trusted companion, helping them grow into not just better athletes, but well-rounded individuals.