Simple balance training isn’t enough in the MMA cage, so our S&C columnist reveals his stabilization drill guaranteed to turn up the heat.
Instability training is really a simple concept, if you train in an unstable environment you become more stable in a stable one.
During training, it’s essential for fighters to ‘feel’ the pressure of combat and the chaotic nature of the fight. One of the hardest aspects of a fight inside the Octagon is getting stuck against the cage.
This is a dangerous position to be in, especially if your sight is compromised from a previous strike. As you’re crushed by the weight of your opponent, maintaining your stability so you can get out of the position is paramount.
When I was preparing Kenny Florian for his battle with Dokonjonosuke Mishima about four years ago, Kenny had asked me to come up with a drill for just such a position. And so the ‘Cage Crush’ was born.
The first time I showed the drill to Kenny, he stated jubilantly: “That’s exactly what the pressure feels like in the ring.” The drill is simple; one fighter sitting on the floor against the cage or wall defending, the other attacking with a large stability ball and crushing him against the cage. The idea is the fighter will feel the overwhelming pressure they’re likely to experience in the Octagon.
The fact he cannot see that crushing motion, so rather needs to feel it, also develops his awareness.
We use the Bosu ballast ball for our drills, since it adds some weight to the drill as well just to put them through their paces.
It’s one of our favorite tools for fight stability. They are similar to conventional stability balls but there exists a shifting weight inside of the ball. Stability balls originally appeared on the market in the ‘60s to help children who had cerebral palsy with their balance reactions.
In the hands of ‘Dr Evil,’ we have found some more sinister uses for our fighters.
The use of these implements really lends itself to our philosophy of ‘more fitness, less time and better results’.
When training some of the most elite combat athletes in the world, we do not have the luxury of not getting the most bang for our buck.
These drills are designed not only to help the fighter get in great condition but to also aid in the neuronal programming for fight specific movements. Not to mention, they are hard as hell!
Training under pressure
CAGE CRUSH
The drill is simple. Grab a partner and a cage or wall.
1: Have your partner sit on the floor.
2: Get your opponent to press the stability ball up against you simulating pressure in the corner.
3: Now try to wall-walk up to get out of the corner.
4: Add some punches and elbows on the way out.
Try this for two minutes and see how you feel.
The other benefit is it simulates a cut or other injury as you cannot see through the ball.
STABILITY BALL SIT-OUT
Similar to the ‘Cage Crush’ in the respect that the fighter has an opponent on top of them that they need to dodge.
The goal is to have a direct line of energy between both arms so you can brace and get up. This drill is very effect as well since the pressure changes on the stability ball constantly. T
his movement is also known as a an ‘A frame.’
1. Have your partner lie on floor.
2. Take the stability ball and place it on his arm with pressure.
3. Now as you push forward your partner tries to get up.
4. Sounds simple but after two minutes you won’t think so.
Kevin Kearns, aka ‘Dr Evil’, is the creator of the Burn with Kearns system for MMA conditioning. He has worked with over 15 professional fighters such as Kenny Florian and Stephan Bonnar.
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