The best MMA training to do to develop basics: Essential Drills for Beginners

Learning mixed martial arts is about building a solid foundation that covers every aspect of fighting. The best way to develop MMA basics is to focus on striking, grappling, and effective defense while also training physical fitness and mental discipline. These core areas allow beginners to handle real situations, whether in competition or for personal development.

MMA training being showcased.

Getting good at the basics means practicing techniques like punches, kicks, clinch control, and ground skills. Students should start with simple steps and use partner drills for safer, more effective learning. Combining MMA with basic skills from related combat sports like wrestling or kickboxing helps you improve faster.

Key Takeaways

• Developing basic skills in striking, grappling, and defense is essential for mixed martial arts.

• Building physical and mental strength supports MMA progress and safety.

• Partner drills and consistent practice lay the groundwork for success in combat sports.

  
  

Fundamental Striking Techniques

Striking fundamentals.

Learning to strike well is essential for MMA fighters. Drilling the right moves helps build speed, accuracy, and control. Fighters who succeed focus on core skills and repeat them until they become second nature.

The Jab

The jab is a fast, straight punch thrown with the lead hand. It sets up attacks, keeps opponents at a distance, and disrupts their timing. In boxing and Muay Thai, the jab is often the first strike taught, and in MMA, it remains one of the most important techniques.

Good jab technique means keeping the elbow down, snapping the punch out, and quickly bringing it back to guard. Practicing the jab on pads, bags, or during sparring helps fighters improve speed and accuracy. According to basic MMA striking guides, a sharp jab is key for both striking and defense.

Jab Drills:

• Double jabs

• Moving forward and backward with the jab

• Jabbing to the head and body

  
  

Practicing these drills at different angles helps fighters understand range and build confidence.

Effective Kicking Drills

MMA fighters need to learn several kicks, such as low kicks, roundhouse kicks, and teeps (front kicks). Muay Thai teaches fighters how to use their legs for both attacking and defending, which is helpful in an MMA fight.

Low kicks are aimed at the opponent’s legs and can slow them down or hurt their movement. Roundhouse kicks target the body or head and can end a fight quickly when landed cleanly. Practicing these techniques on heavy bags and pads is crucial for developing power and precision.

Sample Kicking Drill Table:

Drill Name	Focus	Tips
Low Kick Repeats	Speed/Leg Strength	Rotate hips, aim low
Roundhouse Combinations	Balance/Accuracy	Guard up, pivot foot
Teep Intervals	Distance Control	Snap kicking leg

Changing the height and target helps fighters develop well-rounded kicks. Practicing kicking fundamentals improves both offense and defense.

Combination Workouts

High-level MMA fighters rarely throw single strikes. Combination workouts train fighters to use punches and kicks together. This method increases the chance of landing effective strikes and makes their offense harder to defend.

An example combination might be a jab-cross-left hook followed by a low kick. These combos teach timing, rhythm, and follow-up after the first contact. Working combinations on the pads, heavy bag, or with a partner is a common MMA routine.

Combination Ideas:

• Jab, cross, roundhouse kick

• Cross, hook, low kick

• Jab, body cross, head hook

  
  

Drilling multiple combos adds variety and helps fighters adapt during live competition. Consistent combination training builds both confidence and performance under pressure.

Shadowboxing for Precision

Shadowboxing is a solo drill where fighters move around and practice striking in the air. It looks simple, but it is one of the best ways to improve coordination, timing, and accuracy. Fighters like Bruce Lee made shadowboxing a daily habit for developing precision and speed.

Fighters should focus on realistic movement, changing angles, and mixing strikes, not just going through the motions. Adding slips, rolls, and feints helps them react better in real fights.

Performing shadowboxing rounds as a warmup or cooldown keeps skills sharp and puts mental focus on technique.

Tips for Effective Shadowboxing:

• Visualize an opponent and adjust distance

• Mix all strikes, not just punches

• Focus on footwork and balance

  
  

Shadowboxing can be done anywhere, making it a useful part of every fundamental MMA workout. Regular practice leads to better control and reaction time in sparring and real fights.

Essential Grappling Skills

MMA Take downs on display.

Developing strong grappling skills helps fighters control their opponent, change positions, and finish fights. Focusing on the clinch, takedowns, and basic submissions lays the foundation for success in MMA and many other martial arts.

Mastering the Clinch

The clinch is when two fighters grab hold of each other, often while standing, to prevent strikes or set up moves like takedowns. A solid clinch is critical in both attack and defense.

Key positions in the clinch include the overhook, underhook, and body lock. Fighters aim to control the opponent’s body, limit movement, and off-balance them. Preventing the opponent from escaping or landing knees and elbows gives a fighter more options and safety.

Drills to master the clinch focus on hand placement, grip strength, and footwork. Martial arts like Muay Thai and wrestling offer specific training for these skills. Good clinch work leads to dominant positions and makes it easier to set up both throws and takedowns.

Takedown Fundamentals

Takedowns move the fight from standing to the ground, allowing grapplers to use control and look for submissions. Fighters practice single-leg and double-leg takedowns the most, as these are effective and common in MMA.

Proper takedown technique includes lowering the level, exploding forward, and driving through the opponent. Fighters need to combine balance, speed, and timing. Defending takedowns is just as important, using techniques such as sprawling and maintaining strong posture.

Repeating these drills increases muscle memory. Training programs that emphasize wrestling or Brazilian Jiu-Jitsu usually start with these basics. Learning takedown fundamentals early provides a strong base for more advanced grappling techniques.

Basic Submissions

Basic submissions are moves that can force an opponent to tap out or give up. The most common in MMA are joint locks and chokeholds, with techniques from Brazilian Jiu-Jitsu, judo, and catch wrestling.

The armbar, triangle choke, and rear naked choke are three submissions every MMA athlete learns first. Each one attacks a different area—elbows, neck, or back—so covering all three provides well-rounded training.

Drills involve practicing the setups, applying steady pressure, and learning to release quickly for safety. Understanding escapes and counters is also key. These basic submissions are not just finishing moves but teach control, patience, and awareness on the ground, which are vital for effective grappling in MMA.

Defensive Maneuvers and Control

Learning good defense in MMA helps athletes avoid unnecessary damage and take control of the match. Understanding specific maneuvers like the sprawl, retaining guard, and mastering footwork are the keys to staying safe while staying sharp and focused during a fight.

Perfecting the Sprawl

The sprawl is one of the most important defensive moves against takedowns. The athlete quickly throws their legs back and presses their hips down when an opponent tries a double-leg or single-leg takedown. This move stops the shooter’s momentum and keeps the fighter on their feet.

For best results, timing is critical. The fighter must react the moment they feel or see the shot coming. A strong sprawl keeps pressure on the opponent’s upper body, making it hard for them to finish the takedown.

Tips for a solid sprawl:

• Stay low with knees slightly bent.

• Push hips into the mat.

• Keep hands ready for control or to break grips.

Practicing the sprawl with a partner, focusing on speed and reaction, is key. The sprawl is a basic tool needed for self-defense and control in MMA grappling.

Guard Retention Basics

Retaining guard stops the opponent from passing into a better position after a takedown or sweep. A fighter’s legs, hips, and arms work together to keep their guard between themselves and their opponent.

Main techniques include hip escapes (shrimping), using frames with the arms to block, and re-guarding quickly if the legs get moved aside. Quick hip movement is vital for effective retention. Training guard retention keeps the fighter safe on their back and lets them look for submissions or returns to the feet.

Common guard types:

• Closed guard (legs locked around opponent)

• Open guard (feet on hips or arms)

• Butterfly guard (hooks with inside legs)

Practicing guard retention builds reflexes and helps athletes avoid getting passed.

Footwork and Angling

Good footwork is crucial for avoiding strikes and finding strong positions. Staying light on the feet and moving in small steps helps control distance and make the opponent miss. Angling the body away after striking or defending also removes the target and keeps the fighter safer.

Basic drills like shadowboxing, cone drills, and ladder drills build balance and help with smooth movement. Maintaining a solid stance, keeping weight centered, and never crossing feet are key points. Cutting angles is more effective than just moving backward.

Smart footwork tires the opponent and makes it easier to attack or defend. Fighters who focus on proper footwork are harder to hit and keep better control of the fight. For more details, check out this MMA defense guide.

Building Physical Fitness for MMA

Physical fitness for MMA includes a mix of strength, endurance, mobility, and conditioning. Fighters build their bodies through a variety of training methods that target different muscle groups and skill areas to prepare for the intensity of mixed martial arts.

Strength and Conditioning Routines

Building strength allows athletes to control opponents, defend against takedowns, and deliver powerful strikes. Core lifts like squats, deadlifts, and bench press are essential. Fighters often use compound exercises that work multiple muscle groups at once.

Conditioning work, such as kettlebell swings, sled pushes, and medicine ball slams, improves explosive power and strength endurance. MMA routines often rotate between weight training days and bodyweight circuits.

A typical week might include:

• Day 1: Lower body strength (squats, lunges)

• Day 2: Upper body strength (bench press, pull-ups)

• Day 3: Full body conditioning (kettlebells, core work)

For beginners, it's important to keep the volume moderate and focus on proper form to prevent injuries. These methods are recommended in several strength and conditioning plans for MMA.

High-Intensity Training Plans

High-intensity interval training (HIIT) helps fighters build cardio fitness and improve recovery speed. MMA relies on quick bursts of effort, followed by short rest periods.

A simple HIIT plan might be:

1. 30 seconds of burpees

2. 30 seconds of rest

3. Repeat 8 rounds

   
   

Other moves include battle ropes, jump squats, and sprints. Sessions are kept short but challenging, lasting around 20–30 minutes.

High-intensity training boosts stamina, burns fat, and trains the body to recover quickly between rounds. Incorporating HIIT helps athletes prepare for the unpredictable pace of real fights. Home workouts for beginners can also include short combat-focused routines to build a strong base.

Mobility and Flexibility Development

MMA fighters need flexible joints and a good range of motion to execute kicks, escapes, and grappling transitions. Mobility drills and stretching routines target problem areas like hips, shoulders, and ankles.

Common exercises include:

• Dynamic stretches: Leg swings, arm circles

• Yoga flows: Sun salutations, downward dog

• Foam rolling: Quads, hamstrings, back

  
  

Improving mobility reduces the risk of injuries and helps fighters move more efficiently in the cage. Short daily stretching routines—just 10 to 15 minutes a day—can make a noticeable difference. Personalized programming ensures that flexibility work is tailored to individual needs.

Endurance Workouts

Endurance is critical for lasting through multiple rounds. Fighters often combine running, cycling, and swimming to improve heart and lung capacity.

Interval roadwork, like sprinting for 1 minute, then jogging for 2 minutes, mimics the stop-and-go pace of a fight. Jump rope routines are also popular, as they build leg stamina and coordination.

Consistent endurance training builds both the body and mind, helping athletes push through fatigue and keep performance sharp. For those training at home, bodyweight circuits or shadow boxing for extended time can be highly effective and do not require equipment.

Mental Preparedness and Focus

Strong mental skills help students develop confidence and learn faster during MMA training. Athletes who focus on their goals and use structured routines often see better results and less frustration.

Goal Setting and Progress Tracking

Setting realistic, clear goals gives MMA trainees a clear focus. Short-term goals, like mastering a basic combo or completing a week of conditioning, are easier to reach and help keep motivation high. Long-term goals guide overall progress, such as earning a new belt or competing in a first fight.

Writing down each goal and tracking progress over time in a journal or training log lets athletes see their results. This helps them measure improvement. A simple table can be used:

Goal	Date Set	Progress Made	Completion Date
Master Jab-Cross	5/1/25	Practicing
5 Pull-ups in a Row	5/5/25	Got to 3

Tracking efforts in this way builds a habit of discipline. It also shows the value of focusing on personal development through steady effort.

Building Confidence Through Training

Confidence does not come all at once. It grows with practice, skill gains, and positive self-talk. Working with a fitness group helps athletes celebrate progress, get feedback, and learn from others. This shapes a supportive environment.

Visualization and mindfulness are useful techniques athletes use to prepare for sparring and real matches. Taking time for relaxation or guided breathing can help control nerves and boost focus during stressful moments. Many athletes find that visualizing success before a tough drill or fight increases their belief in themselves. These routines, along with consistent skill practice, are known to support focus and confidence inside the cage.

Overcoming Procrastination

Procrastination can slow down progress and reduce motivation in MMA. To stay on track, many athletes build a routine that begins with a clear starting point, like a set warm-up or listening to music. This signals their brain that training is about to start.

Breaking down big tasks into smaller steps helps make things less overwhelming and easier to finish. Joining a fitness group or having a training partner brings accountability. It is harder to skip training when someone is waiting.

Using a checklist or calendar makes it easier to follow through with daily and weekly tasks. When athletes reward themselves for small accomplishments, they are more likely to push past the urge to delay. By using these methods, they improve their mental discipline and stay focused on steady progress.

Partner Drills and Safe Training Practices

Working with a training partner builds practical skills, sharper reflexes, and a safe environment to test techniques. Good communication, respect, and clear training guidelines lower the risk of injury and help everyone improve.

Effective Pad Work

Pad work is a key part of learning MMA basics. It helps improve accuracy, timing, and strike combinations. Each person takes turns as the puncher and the pad holder. This gives both a chance to practice skills in a controlled way.

A guided workout using mitts or Thai pads lets fighters follow a plan. The pad holder must keep a solid stance, present clear targets, and move realistically. Good feedback during rounds helps the puncher fix mistakes and learn faster.

Holding pads correctly protects both people from injuries. Proper wrist alignment and padding matter. Communication is important—if a strike comes too hard or in the wrong place, both should stop and fix problems right away. Try to mix in both offensive and defensive moves to get the most from each round.

Consensual Sparring

Sparring is one of the most effective ways to turn drills into real skills. Both people must agree on how hard the spar will be before starting. This is called consent, and it is an important rule that should never be skipped.

Safe sparring starts with clear goals. Some rounds focus on speed, others on technique, and some on light contact. Both partners should know what to expect before the timer starts. A follow-along workout or coach can guide the action, making sure everyone stays safe.

Safety gear like mouthguards, headgear, and shin guards are recommended, especially for beginners. Partners need to check on each other often and can stop at any moment if they feel uncomfortable or at risk. This trust builds confidence and makes learning smoother.

Communication With Training Partners

Talking with a partner before, during, and after drills is key. Honest feedback helps identify which areas to work on. This can include things like striking too hard, moving out of range too early, or not blocking properly.

Both people should set goals and limits together. For example, if a guided workout is too fast, either person can ask to slow it down. Active listening shows respect and keeps everyone safe and focused. A short talk after training can clear up confusion and allow both to share tips or concerns.

If a mistake happens during training, address it calmly. Open, respectful conversations make the gym a safer place and lead to better results for everyone. Clear rules and open communication mean every session is effective and safer.

Integrating MMA Into Your Fitness Lifestyle

Building MMA skills is easier with support and motivation from a fitness community, reliable progress tracking tools, and regular group workouts. These elements help learners develop discipline and make training more fun and consistent.

Joining an MMA Fitness Community

Joining an MMA fitness community offers a support system for both new and experienced athletes. Being part of a fitness squad or group lets people learn techniques, share tips, and celebrate progress together.

A fitness community often plans regular classes and sparring sessions. These scheduled activities help members stay committed by making training part of their routine. MMA gyms also host events and workshops. This keeps learning fresh and lets newcomers gain real-world fighting experience in a safe setting.

Fitness groups can use group chats or online forums to talk about struggles and wins. People are more likely to stick to their MMA goals when surrounded by like-minded teammates. Many communities even offer specialty badges and rewards for achieving milestones, which adds to the sense of accomplishment.

Using Technology for Progress Tracking

Modern technology has become a central tool for MMA enthusiasts. People use devices like an Apple Watch or apps with Health Kit features to track steps, calories, heart rate, and workout streaks. This data turns every training session into clear progress, which can make it easier to spot strengths and set new goals.

Tracking progress also helps with long-term improvement. A weekly report lets someone know if they are meeting fitness or MMA targets. Many fitness communities create leaderboards, so members can compare stats for friendly competition.

Apps may also let users collect rewards, earn specialty badges, or unlock exclusive access to content or classes after reaching certain milestones. This keeps engagement high and encourages commitment. Using a mix of tech tools can make every MMA workout feel more rewarding and meaningful.

Staying Motivated With Group Workouts

Group workouts are a powerful way to stay inspired during MMA training. Working out with others helps people push through challenging sessions and keeps motivation high, especially on tough days. A group setting also makes MMA more social and less intimidating for those who are new.

Leaders or coaches guide the training, keeping everyone accountable. The energy from the group raises the effort of each person. Many gyms promote “workout streaks,” where showing up for consecutive group sessions earns badges or small rewards.

Team members often cheer each other on, building a sense of unity. This support system increases attendance and gives everyone a reason to come back. Group sessions also offer exclusive access to certain drills or advanced classes, which adds a benefit for committed members.

Additional Combat Sports for Foundational Development

Training in multiple combat sports builds a strong MMA base. Skills learned from diverse martial arts improve striking, grappling, and overall fight IQ.

The Influence of Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu (BJJ) teaches fighters essential ground techniques. This includes escapes, guard control, submissions, and sweeps. Athletes find BJJ valuable because it helps them handle real fight scenarios on the mat.

BJJ training focuses on leverage and technique over size. Practitioners learn to control opponents and defend themselves when taken down. For MMA, understanding these basics is critical for both offense and defense.

Many aspiring MMA athletes start with BJJ because of its direct impact in fights. Fighters like Royce Gracie proved its effectiveness in early UFC events, showing how vital ground skills are at every level.

Learning From Muay Thai and Jeet Kune Do

Muay Thai is known as “the art of eight limbs.” Fighters use punches, elbows, knees, and kicks. This diverse skill set is useful in MMA striking. Muay Thai also includes clinching, which is important for controlling opponents and setting up takedowns.

Jeet Kune Do (JKD), started by Bruce Lee, encourages adaptability and efficiency. Training in JKD helps fighters stay balanced, strike effectively, and adjust quickly to new situations. Fighters develop strong footwork and timing, which is crucial against skilled opponents.

By learning fundamentals from both Muay Thai and JKD, MMA athletes build power, precision, and the ability to counter different striking styles.

Notable MMA Master Coaches

Master coaches shape the MMA world with expertise across many styles. Trainers like Greg Jackson and Firas Zahabi combine wrestling, Brazilian Jiu-Jitsu, Muay Thai, and boxing into well-rounded fight systems. They teach practical drills and detailed techniques to new fighters.

These coaches place a strong emphasis on developing a solid foundation. Their methods often include live sparring, positional drills, and fight simulations. They have trained many UFC champions by focusing on all aspects of MMA, not just one martial art.

Below is a quick list of qualities top MMA coaches look for:

• Discipline in fundamentals

• Adaptability to new techniques

• Attention to defense and positioning

• Consistency in training routines

Learning under a reputable coach gives fighters the direction they need to grow and reach high levels in MMA.