It’s one thing to be injured in training and then to have to stay off the mats for a while… But it’s a whole other thing to be injured because of something that could’ve been avoided – such as hyperextending a submission that didn’t even need to be extended. So, apart from the accidental injuries (headbutts, bad landings, stuck toes/fingers…), the primary reason behind injuries is going too hard for a submission when it’s unnecessary… And in training, it is rarely ever necessary.
That’s why it’s so important to roll in a safe manner. A manner that will not just keep your training partners and you safe, but which will also  teach you more than other alternatives would.

Craig Jones explains how to do so, through an Armbar example.

HOW TO ROLL IN A SAFE AND CONSTRUCTIVE WAY

First of all, when you get an Armbar and your training partner escapes, it wasn’t because you should’ve cranked it harder. It is because you were unable to control the opponent’s movement. So, the next time you roll, don’t focus on cranking that arm… Instead, aim your attention to controlling the opponent’s movement and room for escape.

Jones explains that the “break” doesn’t happen while your training partner is moving. Rather, it happens when they stop in their tracks. Therefore, focus on control more than anything else – and then, when the opportunity for the submission comes, apply it. But without hyperextending it. This way, you get to practice control and your training partners get to practice their escapes.
Craig Jones demonstrates on the video below:

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