Warm-up #1 – Group Warm-up for MMA Practice

A. Mobility Exercises – Gross Motor Movements to prepare joints for movement (1.5 min.)

1. Neck rotations (Up/down/sideways)

2. Jabs (x5)

3. Uppercuts (x5)

4. Hooks with Trunk Rotations (x5)

5. Squats (x5)

B. Slow Movements – Gross Motor Movements to increase muscle temperature (2 min)

1. Shuffle sideways with hands up punching

2. Walking on all fours (dog walks)

3. Lunge walks

4. Pseudo knees to the head

C. Flexibility Exercises – Specific Motor Movement to prepare muscles for movement (2 min.)

Static Stretches – Minimum 15 seconds each

1. Neck

2. Chest – Arms back

3. Latissimus Dorsi – Arms raised above head

4. Quadriceps – Lunge forward

5. Hamstrings – Seated toe reach

6. Adductors – Butterfly Stretch

7. Spine – Twist stretch

8. Abdominal Stretch

Dynamic Stretches – Repeated 5-7 times each (1 min)

1. Arm Swings (horizontal & vertical)

2. Trunk Twists

3. High Kicks

D. Skill Related Exercises - Dynamic Skills Warm-up to prepare the body for movements of specific activity (2 min)

1. Takedown Drill

2. Punch & Sprawl & Knee (alternate knees)

Warm-up #2 – Individual Pre Fight Warm-up for Submission Fighting

Mobility Exercises – Gross Motor Movements to prepare joints for movement

q Neck rotations (Up/down/sideways)

q Wrist Rotations

q Jabs (x8)

q Uppercuts (x8)

q Hooks with Trunk Rotations (x8)

q Knee Rotations

q Squats (x5)

q Ankle Rotations

Slow Movements – Gross Motor Movements to increase muscle temperature

q Light Skipping

q Push ups (x10)

q Burpees (x10)

q Lunge walks or Duck Walks on mat (40ft)

q Jump Squats (x5)

Flexibility Exercises – Specific Motor Movement to prepare muscles for movement

Static Stretches – Minimum 25 seconds each

q Neck

q Chest – Arms back (partner assisted)

q Latissimus Dorsi – Arms raised above head

q Deltoids & Triceps

q Quadriceps – Lunge forward

q Hamstrings – Seated toe reach

q Hamstring Leg Raises – Partner assisted

q Adductors – Butterfly Stretch

q Spine – Twist stretch

q Abdominal Stretch

Dynamic Stretches – Repeated 7-10 times each

q Arm Swings (horizontal & vertical)

q Trunk Twists

q High Kicks

Skill Related Exercises - Dynamic Skills Warm-up to prepare the body for movements of specific activity

q Muay Thai Kick Pad Rounds

q Jump Squats

q Light Wrestling with Partner

Cooldown #1 – Group Cooldown for Submission Fighting Practice

Slow Movement

1. Stand up Grappling with partner – eyes closed
2. Walking silently around mat

Flexibility Exercises

1. Neck
2. Chest
3. Obliques
4. Quads
5. Abdominals
6. Hamstrings
7. Spine

Relaxation Recovery

Instructor lead relaxation exercise – focusing on relaxing the muscles and remembering the relaxed state the next time they start a match or when they are in a compromised situation that demands relaxed muscles and breathing (e.g. almost caught in a choke).

Post Exercise Nutrition and Hydration

Ensure that access to water is available encourage consistent hydration & discuss the importance of a post exercise light carbohydrate snack to replace glycogen depletion and assist with the recovery process.

Cooldown #2 – Cooldown for a Fighter Post Competition

Slow Movement

1. Slow walking around the ring
2. Walk back stage

Flexibility Exercises

1. Neck
2. Chest
3. Obliques
4. Abdominals
5. Quads
6. Hamstrings
7. Spine

Relaxation Recovery

Fighter would get massage from trainer while practicing deep breathing exercises.

Post Exercise Nutrition and Recovery

Trainer ensures that sport drinks, water, and easily digestible carbohydrate snack are accessible and utilized by the fighter.