A combination of moves from all martial arts disciplines such as Jiu-Jitsu, Muay Thai, Kickboxing, Boxing and Free-Style Wrestling, can help you lead a fitter life as you’ll be training like an MMA fighter. However, not everyone has the time to visit a gym. This blog post covers a few MMA exercises you can do at home.
5 Exercises for MMA Training Workouts at Home
- Technical Stand Up: This exercise has its origin in Brazilian Jiu-Jitsu movements such as sweeps and takedowns. Practicing this can allow you to block an attack during a fight by reducing the time you’re on the floor. To do this exercise, sit on the floor and place your legs in front of you. Your right hand should be kept behind. Then, lift your hips from the floor. Stretch your left arm in front of your face, keeping your hand open. Finally, bring your right foot under your body and stretch it behind you.
- Bridges: A very technical mixed martial arts movement, bridges help increase your flexibility so you are able to escape bad positions during the fight. For this, you need to start on your back and utilize your feet to shift your weight towards your shoulders. As you hold the position, lift your hips off the mat. Take one arm and stretch across your body, touching the mat over your opposite shoulder.
- Compass Drill: Wrestling and Brazilian Jiu-Jitsu use this drill to train agility. You need to first go on all fours and bring one arm across your body, keeping the other hand stable. Now, tuck your head and lift your legs on the mat as you move in a semi-circle towards the direction faced. Reverse and repeat.
- Shrimping: This is a great exercise to train for multi-directional movement. It teaches the fighter to escape from a hold. First, lie on your back and keep your hands up to guard your face. Your knees should be bent and feet, placed flat on the ground. Flip to your right side in one rapid movement and jackknife your legs. Finally, return to your original position completing one rep.
Log Roll Push-ups: A major part of Jiu-Jitsu, this helps keep you steady and controls your breath as you lay on the ground while fighting. To do this exercise, aim to begin with a normal push up. Then, tuck your right arm and roll on your back. As you hold your breath, lift your arms and feet off the floor. Now, roll to your left and flip onto your stomach, keeping your hands and feet raised and go for a regular push up.
These are some MMA exercises that can be practiced at home. Doing so will help you build the necessary muscle memory to improve your sparring, strength, agility, and ability to react to unpredictable opponents.