Spartan Performance coach Jack Lovett introduces one of the best warm-up routines a fighter can get.

All MMA athletes need to adopt a winning warm-up routine. There is no crime committed more often than fighters failing to warm-up properly, both in training and in competition. 

Here are the four key components for a winning warm-up routine:

  • Self myofascial release
  • General 
  • Specific  
  • CNS activation 

It is within the ‘specific’ phase of the warm-up that animal drills are incorporated. These act to address the movement patterns and flexibility most applicable to the sport of MMA. Of these drills I regularly use the following with my fighters:

1: BEAR CRAWL

This is a great integrative movement that combines both upper-body and core strength along with hip flexor strength and flexibility.

  • Start on all fours, walking on both hands and feet.
  • Keep the hips low by ensuring the feet are far enough back
  • Keeping the knees within the elbows, move with short, even steps.

2: STRAIGHT-LEG BEAR

A variation on the bear crawl that targets the glutes nicely.

  • Start standing with legs wide apart and straight.
  • Bend at the waist, hands touching the floor in front whilst maintaining straight legs.
  • Keeping the legs locked and straight, step forward.

3: CRAB WALK (FORWARD & BACK)

Simple yet brutal, requiring both flexibility and strength.

  • Sit back onto the floor with only hands and feet touching the ground.
  • Begin by moving the same side’s foot and hand followed by the opposite side.
  • Move either forwards or backwards.

4: TIGER

My personal favorite. The tiger promotes both strength and mobility, especially within the hips and ankles.

  • Begin on the hands and feet in a push-up position.
  • Adopt a staggered stance by moving the opposite arm and leg forward whilst ensuring the hips stay low.
  • Move by reaching forwards, bringing the knee up to the elbow.
  • Turn the head in the direction of the knee and elbow and lower the ear and upper body to the floor (do not touch the floor).
  • Push back up and reach into the next step.

5: INCH WORM

A high-intensity anti-extension exercise that will bullet proof your torso. The inch worm provides both strength and stability of the shoulder. 

  • Begin standing with feet shoulder-width apart.
  • Lean down and place the hands on the floor as close to your feet as possible whilst maintaining straight legs.
  • Walk the hands forwards in small controlled steps keeping the torso rigid.
  • At the greatest intensity contract and brace the core for a count of two seconds. Ensure a straight lower back.
  • Walk the hands back in towards the feet in small measured steps, keeping the legs straight throughout.
  • Pause as close to the feet as you can get then repeat.

6: MONKEY

An excellent way to promote flexibility in the groin, hip flexors and glutes.

  • Squat down with hips low and chest up.
  • Lean forward with the hands and push off swinging your feet towards the hands.
  • Aim to land with the feet flat and outside the hands, keeping the hips low at all times.
  • As you perform more reps, look to land slightly farther in front of the hands each time.

PRO TIP

MMA athletes should look to perform these movements barefoot providing you have a suitable training surface.

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