Join us in person to learn beginner-friendly rope flow fundamentals in a relaxed environment with 2 experienced coaches.

RF1 Beginner’s Rope Flow Workshop – Norwich, July 2026

Join two of the UK’s most experienced rope flow practitioners for an in-person beginner-friendly workshop in Norwich this July.

Whether you’re completely new to rope flow, looking for a fun way to move your body, or wanting to improve coordination, mobility, and overall well-being, this workshop is designed to give you a strong foundation in a relaxed and welcoming environment.

Rope flow is a low-impact movement practice that has rapidly grown in popularity thanks to its wide range of benefits, including improved coordination, balance, rhythm, mobility, focus, and mental well-being. Suitable for all ages and fitness levels, it offers an engaging way to move that can complement everything from strength training and martial arts to rehabilitation and general fitness.

During the workshop, we’ll guide you through the essential foundations of rope flow, helping you build solid fundamentals that will save you huge amounts of time and frustration as you continue your practice. You’ll learn the core movement patterns — including the underhand, overhand, and dragon roll — and how to connect them together smoothly. These are the fundamental building blocks that everything else in rope flow is built upon.

This workshop is specifically designed for beginners, and exercises can be adapted for a wide range of abilities and fitness levels. As long as you’re comfortable standing and moving for around 90 minutes, you’ll be able to take part.

To ensure a high-quality learning experience, places are strictly limited. We’re intentionally keeping group numbers small so each participant receives plenty of individual guidance and coaching throughout the session.

Expect a friendly, supportive atmosphere with lots of encouragement, practical coaching, and time to ask questions and explore movement at your own pace.

Ropes will be provided for you to borrow during the workshop, and attendees will also receive access to exclusive discounts on RF1 ropes. Just wear comfortable clothing and get ready to flow.

We look forward to seeing you there.

About the Teachers

Mark

Mark is a carpenter with a passion for health and wellness. With experience across multiple martial arts and functional training methods, he founded RF1 (previously Spiral Flow Ropes) in 2020 with the aim of sharing rope flow and rotational movement training with a wider audience.

Peter

Peter is a filmmaker and photographer who grew up playing tennis and briefly competed in ultra-endurance sports. He is currently studying to become a sports manual therapist.

Both Peter and Mark have been practicing rope flow since 2019 and are passionate about helping beginners discover movement in an accessible, enjoyable, and sustainable way.