All rounds start on the feet. So, to be a complete MMA fighter, a basic level of boxing is a must.
As well as making you more comfortable in a standup fight, MMA punching drills work on boosting your overall strength. When you perform punching drills with your MMA gloves on, you’ll automatically improve your speed, endurance and footwork.
While there are many aspects to MMA, including wrestling, Jiu Jitsu and kickboxing, punches are usually the foundation of your game. Perfecting your punching technique can go a long way to improving your overall game.
Here are some effective and trending MMA punching drills that you can do to improve your performance.
Related: check out our team’s picks for the best MMA gloves for training, sparring and competition.
Routine One: The 10-Round Workout
This workout comprises 10 rounds in total.
Round 1: This is a simple warm-up session. First, push the punching bag and let it freely swing, consider it your opponent, and start moving around the bag as you would in the ring/cage.
Round 2: In this round, work on jabs and jab combinations – single and double jabs – mixing between the head and the body. Focus on getting your footwork right consistently.
Round 3: This round, start throwing a wider variety of punches, focusing on gauging the range. Try not to throw your strikes from too close or too far.
Round 4: In this round, begin throwing short combinations – for example, 1-2, 1-1-2, 1-2-3, 2-3-2. Focus on speed.
Round 5: Throw constant 1-2 combinations for 10 seconds, followed by a short recovery time. Repeat this until the end of the round. Keep moving and keep your defenses up during the recovery periods.
Round 6: This is a freestyle round. Be comfortable in your stance, move around, and throw a variety of single punches and combinations. Work on speed and fluidity.
Round 7: Repeat round 4 and practice short combinations.
Round 8: Repeat the freestyle from round 6.
Round 9: Repeat round 5, throwing 1-2 combinations for 10 second intervals.
Round 10: For the final round, go freestyle again. Mix in different combinations, movement, and defensive movement. Focus on footwork – as the final round, your footwork may become lazy, so pay close attention to getting your feet in the right positions.
Routine Two: The Speed Workout
For this workout, warm up as you have done for the previous one, pushing the punching bag and letting it swing along. People usually associate speedy workouts with speed bags, but you can do a speed workout equally well with a heavy bag.
Round 1: Make this an easier round that gets your joints and muscles moving and snapping, with a crisp, light punching motion. Keep on moving while circling the heavy bag.
Rounds 2 & 3: Move on to harder punch rounds. You want to exert hard, strong punches, while you flow through combos and utilize your speed and power.
Rounds 3 & 4: These are called Tabata intervals. In these rounds, deliver super-fast punches for around 15s, and then rest for 15 sec. Repeat this for two 3 min rounds.
Round 5: In this round just go fast and non-stop for a 3-minute interval. Give everything you have, and work yourself to failure by the end.
Routine 3: The Power Workout
The concept behind the power workout is exerting as much power on the bag as possible. You want to make sure the power you’re putting out is efficient – the correct technique will allow you to deliver more power for less effort.
For this routine, adopt a 5-round routine, the same as the speed workout. However, focus on power shots, such as hooks and uppercuts (to the head and to the body), as well as power 1-2s. Don’t throw long combinations, instead try and throw single or double shots with full power and correct technique.
Routine 4: Corner Cones
This drill improves your reaction time, agility, and speed. It requires some additional equipment, such as different-colored cones, as well as a partner.
Lay four colored cones in a square. Stand in the center of the square, running on the spot (while wearing your MMA shorts!). When your partner calls a color, jump quickly and touch it, then return to the center (still running on the spot).
Workout for a minute at one time, and switch with your partner. This workout is a great one for improving footwork, cardio, and mental concentration.
Routine Five: Circular cones
This drill improves your footwork, coordination and agility that is essential for MMA. You might require 8-10 cones for doing this drill.
Lay out all of the cones in a big circle, which is enough to take about 8-10 secs to circle via side steps.
Start circling, facing in towards the center. Keep changing your direction while moving in the circle while throwing simple punching combinations.
MMA Punching Routines: In Summary
If you struggle to throw punches correctly, you’re going to have a difficult time in MMA – even if your bread and butter is in some other area, like Jiu Jitsu. Punching is a basic MMA skill that all fighters should train to at least a competent level.
Even if you’re not training to compete, these workouts are great for agility, strength, coordination and general fitness. If running on a treadmill for an hour straight isn’t your thing, you might find the same results in a more exciting manner by adopting these punching drills.
