MMA Fight Videos

With Focus Mitts:

- Against a wall or in the corner of the ring:  Feeder throws 1, 2, and 3 punch combinations.  Striker just covers, remembering to keep their eyes open and to focus on the center of the chest.

- Non-Stop Cross, Cover, Counter Cross + Hook, Cover, Counter Hook.  Start very slowly until you develop a rhythm, then gradually increase your speed.  Once the rhythm is broken, start slowly again and build. Repeat 3 min Round

- Against a wall or in the corner of the ring:  Feeder throws 1, 2, and 3 punch combinations.  Striker just covers, remembering to keep their eyes open and to focus on the center of the chest.

- 1-6 with Feeder Countering  Opposite side following every combination, Striker then Cover and Counters Cross, Hook, Cross or Hook, Cross, Hook depending upon the Counter Thrown by the Feeder

With Thai Pads:

- Superman Punch: 

- Superman Punch- Feeder Fades Back – Striker Lands on the left foot then steps with the right foot and throws the left middle kick as the Feeder counters with the cross.

Great Exercises for Building Core Explosiveness:

Single Counters off of Headcovers: (with Focus Mitts)

-Feeder throws one of two strikes: Right Cross or a Left Hook while Striker Covers and Counters with the same. 

*Make it a 3 minute round with 1 minute intervals: Minute 1 Feeder throws a single strike, Minute 2 Feeder throws

two strikes, Minute three Striker throws three strikes  **ie. Minute two would look like this: Feeder>Cross,

Striker>Covers and Counters Cross, Feeder>Hook, Striker>Covers and Counters Hook

 
-Feeder throws one of three strikes: Right Cross, Left Hook or a Jab

   a. Right Cross:  Striker Covers and Counters Right Cross, Left Hook, Right Hook to the body

   b. Left Hook: Striker Covers and Counters Left Hook, Over-Hand Right, Left Shovel Hook to the body.

   c. Jab:  Striker Parry’s and Slips Outside with Countering with a Jab immediately, followed by a Right Hook to    

    the Body

With a Kick Shield and one Focus Mitt:

-Combination:  Inside Low Kick> Right Cross:  Use the Inside Low Kick to square-up your opponent and follow with the

Right Cross

-Same as previous, now add a Jab or Double Jab prior to the Inside Low Kick (to hide the switch or step)

-Same as previous, now add Left Middle Kick following the Cross.  *You can step with the Cross, to cover the

distance if they fade back or switch off of the Cross if they hold their ground.

A–1-6 and 1-3 with Head Covers and Counters

Right Low Kicks:

B–With one Thai Pad on each side (left arm):

Alternating: One Side Throws a Right Low Kick, Other Side Checks and Counter Right Low Kick  - Perfect time to counter as the Strikers weight is still loaded on their left leg.  When the weight is loaded, the leg takes the full force of the blow and does not allow them to check your attack.

With Thai Pads:

C–Striker throws Jab followed by a Right Low Kick, Feeder Counters Right Low Kick, Striker Checks and Counter Right Low Kick, Feeder Counters Cross, Striker Double Covers and confirms proper distance.  *be sure to step off center line when throwing the low kicks to avoid the right cross.

D–Feeder leads with one of two strikes:
   a. Cross - Feeder Covers Left and Counters Cross/Hook/Right Low Kick
   b. Hook - Feeder Covers Right and Counters Hook/Cross/Right Low Kick

Burn Out:

E–Feeder, holding only the handle of the Thai Pad, will swing it at the Striker, aiming either high or low.  Feeder will either Cover and counter right low kick or check and counter right low kick.

Misc Warmup:

With Focus Mitts:

1.  4 Count Covers and Counters: 

a. Feeder throws Left Hook, Striker Covers and Counters Left Hook, Feeder Counters Right Cross, Striker

Covers and Counters Right Cross

or

b. Feeder throws Right Cross, Striker Covers and Counters Cross, Feeder Counters Left Hook, Striker Covers

and Counters Left Hook

2. Body Covers and Counters - Single Hook counters:

Feeder throws a Left or Right Hook to the body, Striker Covers and Counters same side Hook (ie. Striker counters with the same arm that has just covered the body shot).

3. 6 Count Covers and Counters: 

Now combine #1 and #2:  (ei. Feeder throws Left Hook, Striker Covers and Counters Left Hook, Feeder Counters

Right Cross, Striker Covers and Counters Right Cross, Feeder Counters Left Shovel Hook to the body, Striker

Covers and Counters Right Hook)  Reverse the order for the Lead Cross

4. Same as #2, add in 1-6 and 1-3 Combinations

5. Teep Counter to Sweep, Scooping with the dominant hand.

Lead Teep: Scoop the heel with the right hand, pull leg past the right hip, step outside, shoot the left arm

deep across the collar bone and sweep with the left leg.

Rear Teep: Scoop the heel with the right hand, Push the Feeder’s left leg across there body, stepping

outside, and attack the planted leg with the right low kick. 

Devote a round to each technique and then and round combining the two techniques, at random.

Burn Out Round:

-Teeps and Low Kicks-  Feeder holds kick shield at chest level, Striker throws alternating Teeps pushing the Feeder from one side of the mat to the other, Feeder counts the number of Teeps it takes to move them across the mat and the Striker must do the same number of low kicks on each side once they reach the edge of the mat, Feeder then turns and Striker repeats this same sequence back to the other side of the mat.  3 minute round then switch

Misc Warmups:

-Jump Rope: 2 x 2 minute rounds warmup. 30 seconds rest
-Partner Medicine Ball Sit-ups: 15 with the ball, 15 without. 2 sets
-Partner Russian Twists: 20 count and pass. 2 sets
-Partner Medicine Ball Burpees: 10 with the ball, 10 without.  2 sets

Hands, Evasions and Covers:

With Focus Mitts and Belly Protector:

-Double Strikes:  Strike queues the strike by holding the focus mitts in a certain position or by tapping the Belly Protector with a

particular hand.  Working Straights, Hooks, Uppercuts, Hooks and Straights to the Body

1. Right Handed Combinations 1-4, with the free hand-Feeder Counters with a Straight, Striker Slips

2. Same as #1, Striker now Counters with one of two combinations depend upon which Straight the Striker is Countering off of:
 
     a.  if Feeder Counters Cross: Striker Slips Left and Counters Hook, Cross, Left Shovel Hook to the Body
     b.  if Feeder Counters Jab: Striker Slips Right and Counters Cross, Hook, Right Hook to the Body

3. Same as #2, Feeder now Counters same side Hook following the body shot, Striker Covers and Counter one of two ways (ei. if the

Strikers last body shot is a Left Shovel Hook to Feeders Right side (liver), the Feeder will Counter right Hook):

     a.  if Feeder Left Hook: Striker Covers Right Side and Counters Hook, Cross, Left Switch Kick to the Body (to the belly protector)
     b.  if Feeder Right Hook: Striker Cover Left Side and Counters Cross, Hook, Right Middle Kick

Burn Out Round with Belly Protector and Thai Pads:

Moving Up and Down the Mat: Striker first moving forwards and the backwards (alternating): Straights, Upper Cuts, Middle Kicks,

Teeps.  Repeat for, 3 minute round

Misc Warm-Up

Focus Mitts:

- Striker with back against the ropes/wall, Feeder throws 1, 2 and 3 punch combinations making contact with the face of the Focus Mitt (can be done with 16 ounce gloves as well), Striker Catches/Parries/Covers while keeping eyes open and focused on the Feeders chest:  1.5 minute rounds 2xrounds

- Feeder throws one strike, Striker Covers and Counters with one Strike.  Looking for speed and reaction time as apposed to power. 3 minute Round
      ie:

          Feeder: Right Cross          Striker: Cover Left, Right Cross
          Feeder: Left Hook               Striker: Cover Right, Left Hook
          Feeder: Hook to the Body  Striker: Cover and Upper Cut same side
          Feeder: Jab                          Striker: Double Cover and Jab

- Feeder throws two strike combination, Striker Covers and Counters with two Strike.  Looking for speed and reaction time as apposed to  power. 3 minute Round
      ie: (counter is dependant upon with strike the Feeder ends with)

          Feeder: Right Cross          Striker: Cover Left, Right Cross, Left Hook
          Feeder: Left Hook               Striker: Cover Right, Left Hook, Right Cross
          Feeder: Hook to the Body  Striker: Cover and Upper Cut same side, followed by Left Hook or Right cross
          Feeder: Jab                          Striker: Double Cover and Jab/Cross

- *Repeat of 1st Drill*- Striker with back against the ropes/wall, Feeder throws 1, 2 and 3 punch combinations making contact with the face of the Focus Mitt (can be done with 16 ounce gloves as well), Striker Catches/Parries/Covers while keeping eyes open and focused on the Feeders chest:  1.5 minute rounds 1x rounds.

With Thai Pads and Belly Protector:

- Counters the hands with Kicks: 3 minute round

          Feeder: Right Cross       Striker: Cover Left, Right Middle Kick
          Feeder: Left Hook           Striker: Cover Right,  Shoulder Stop with the Left  Lead hand to make space for the Right Middle Kick                                                         (be sure to keep your chin down and hidden behind your left shoulder/arm because a Cross is likely to
                                                      follow their Hook), Right Middle Kick
          Feeder: Jab                      Striker: Double Cover and Lead Teep (Push Kick)

Burn Out Round:  Power Side Only, 2 Minute Round:

*Looking for maximum power - broken rhythm

-Right Kick

-Right Cross

-Right Knee

-Repeat

Misc Warm-ups

With Focus Mits:

- Right Hand Combinations 1-6 and Left Hand Combinations 1-3 with Headcovers and Counters

Feeder with Belly Protector and Gloves:

-Striker keep the distance by countering the Feeder’s hands.  Feeder throws one or two trike combinations on a broken rhythm.  Speed should increase gradually as the Striker finds their rhythm.

-Same as the last round, add in 1-6 and 1-3 hand combinations

Feeder with Belly Protector and Thai Pads:

-Same as last round, add in a Middle Kick following every teep.

-4’s — Number 4 Hand Combination (Jab, Cross, Hook, Cross), 4 Right Middle Kicks, 4 Left Middle Kicks, Clinch/4 alternating Skip Knees, Push out with lead hand - repeat  (3 minute round)

Misc Warmups:

a.  Neck Pummeling:  1 minute intervals - Switch partners everytime the bell rings.

b.  Work Two Escapes from the Neck Tie/Plum Position:

c.  Fight for Dominant Position (Neck Tie - Full Plum) -  1 minute intervals - Switch partners everytime the bell rings.

d.  Glove to Cover:  Both sides Gloves, Feeder is Defending/Covering:

*10 times each then switch-repeat as needed:

-Jab
-Jab, Cross
-Jab, Cross, Hook
-Jab, Cross, Hook, Overhand Right
-Jab, Cross, Hook, Overhand Right, Left Shovel
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow, **Right Knee
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow, **Right Knee,

Push-Out/Right Cross
-Jab, Cross, Hook, Overhand Right, Left Shovel, Left Hook, Right Upper-Cut, Left Horizontal Elbow, **Right Knee,

Push-Out/Right Cross
**For the Knee:  Shoot the Right Hand over top and pull down on the head for the Right Thrust Knee, 

Two Counters - With Thai Pads: 

Feeder> Left Hook to the Head:  Counter Left Hook, Right Low Kick, Right Cross, Left Hook, Right Thrust Knee

Feeder> Left Shovel to the Body: Counter Right Upper-Cut, Left Hook, Right Thrust Knee