MMA warm up is similar to many warm up routines. After all, the most important part of any training routine is the warm up. If you do not spend the time to get your body warm you are much more likely to get injured. The warm up needs to take into account readiness, flexibility, respiration, and anticipation. There are three phases in a proper warm up. First is cardiovascular, second is joint mobility, and the third is skills.
Step 1: Cardiovascular
The first phase of the MMA warm up is the general Cardiovascular Phase. This can be anywhere from 5 to 15 minutes. This simply stimulates the heart rate and respiration.
Step 2: Joint Mobility
The second phase of the MMA warm up is the Mild Joint Mobility Phase. Generally working from head to toe is the idea. Joints can be rotated, swung, and moved in a figure eight pattern. Special attention needs to be given to areas of previous injury or tightness, so that smooth movements will occur during skill training.
Step 3: Relevant Skills
The third phase of the MMA warm up is the Skill Warm Up Phase. MMA involves MUAY THAI KICKBOXING, WRESTLING, and JIU-JITSU at the very least. A program should be progressive with speed, force, and intensity. Relaxed shadowboxing precedes hard punching. Low slow kicks precede forceful, higher kicks. Short steps and lunges come before harder shots and take down attempts.
There is no perfect warm up, only the warm up that is perfect for you. Hopefully these general guidelines have enough freedom to allow you to be thorough in your approach.
—
Robert Richardson (AKA Bobby Rich)
Elite Training Center
1628 South Pacific Coast Highway,
Redondo Beach, CA 90277
(310) 543-1600
www.elitetrainingcenter.net
