Issue 012

April 2006

This circuit is used to develop footwork for MMA. The movements featured develop lateral movement and quick footwork, essential for competing in combat sports. The circuit should be performed for a round of two or three minutes depending on the fitness of the athlete. Make sure to thoroughly warm-up before every workout. 

Ladder- Lead with the left foot and travel from left to right. 

Moving quickly, put your left foot in the square as shown. Follow it by bringing your right foot into the adjacent square. The left foot comes out of the ladder, followed by the right. Repeat to the end of the ladder. 

NB- The head should stay above the hips at all times to develop good posture and balance when moving. 

Cones

Move in and out of the cones in a zig-zag. Dash laterally from the first five cones to the second and repeat. 

NB- Use short quick steps. This exercise is for developing speed in changing direction (important for attacking from angles). 

Hurdles

Lifting the knees high, move laterally over the hurdles in a bounding movement. Touch both feet on the floor before travelling over the next hurdle. 

NB- Keep the amount of time your feet remain on the floor between hurdles to a minimum. 

Once the end of the circuit has been reached, repeat from the end point. Make sure to face the same way on the hurdles and ladder on the way back so as to work both sides. 

The circuit featured has been provided and demonstrated by Gavin Boardman, a MMA trainer at the Straight Blast Gym in Manchester. Gavin is a coach to many winning athletes, including CageWarriors champion Rosi Sexton. He is available for private lessons in all areas of MMA, including striking, wrestling and submissions. To contact him about booking a session, call 07968 246730. 

Straight Blast Gym

31 Spear Street

Northern Quarter

Manchester

M1 1DF