{"id":11974,"date":"2021-02-07T14:00:00","date_gmt":"2021-02-07T14:00:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11974"},"modified":"2021-02-07T13:22:17","modified_gmt":"2021-02-07T13:22:17","slug":"mma-flexibility-routine","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/07\/mma-flexibility-routine\/","title":{"rendered":"MMA Flexibility Routine"},"content":{"rendered":"\n


While lockdown restrictions are still in effect, that doesn\u2019t mean that your training has to stop! Now, perhaps more than ever, it\u2019s still vitally important that you keep training to take your MMA skills to the next level. That way, when restrictions are eased, you\u2019re more than capable of competing at the highest level. <\/p>\n\n\n\n

Exercise at your own risk – there is a risk of pulling a muscle or tearing something whilst stretching. Being warm reduces the risk of injury and ‘not being fatigued’ helps too – e.g. if you stretch after a hard MMA session, do light and controlled stretches<\/strong><\/p>\n\n\n\n

There are several skills that you require to be a competitive MMA athlete and perhaps none is more effective than flexibility.
PowerGym Fitness, a provider of high-end gym and fitness equipment, have provided up with this article which looks into the importance of flexibility for MMA athletes. They will also walk us through one of the most popular flexibility routines that you can try.<\/p>\n\n\n\n

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Why Is Flexibility Important in MMA?<\/h2>\n\n\n\n


First of all, why is flexibility important in MMA? Flexibility is defined as the ability to move joints through a complete range of motion.<\/p>\n\n\n\n

For MMA fighters, this means being able to kick higher and with a wider range of motion, as well as reducing the risk of losing balance. Flexibility will not only improve your fighting performance, but it\u2019s also proven to increase resistant to injuries such as tears to the ligaments and muscles. It can also make you more of a rapid and agile fighter, allowing you to target more areas and cause confusion to your opponent. <\/p>\n\n\n\n

Plus, there\u2019s also the benefit of being able to take on more challenging moves, giving you the upper hand on less flexible fighters.<\/p>\n\n\n\n


To improve your flexibility, there are several techniques that you can add to your training. The core examples of this include flexibility exercises, yoga and stretching. <\/p>\n\n\n\n

Strength training, such as the use of a cable crossover machine<\/a>, can also be highly effective in allowing you to stretch and perform resistance exercises in any direction. This machine in particular provides you with flexibility to control what muscles you work on, such as the legs, arms chest and back, while also burning calories.<\/p>\n\n\n\n

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Dynamic Stretching<\/h2>\n\n\n\n


While equipment can help you achieve your fitness goals, it isn\u2019t always required. In the case of stretching specifically, you don\u2019t need any equipment \u2013 only yourself! It\u2019s recommended that MMA fighters undertake stretching exercises on a regular basis, ideally daily, to keep on top of their flexibility. Not only will it improve your capability as a fighter, but it will keep your muscles strong and healthy, and reducing the risk of injury. <\/p>\n\n\n\n

There are two types of main stretches that you can perform: dynamic stretching and static stretching. <\/p>\n\n\n\n

Dynamic stretching is widely suggested for MMA athletes as It involves stretching your muscles through motion, such as performing an MMA move. Static stretching, on the other hand, involves holding the stretch in position for a short period of time and is best for cool downs.<\/p>\n\n\n\n

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A Flexibility Routine to Try<\/h2>\n\n\n\n


So let\u2019s get to a flexible routine itself! For this routine we will be using a video from Joe DeFranco, a gym owner and strength coach, and a popular figure within the online fitness community. DeFranco regularly uploads contents featuring fitness routines and other useful tips for budding athletes and fitness enthusiasts. A few years ago he released a flexibility routine video which is considered to be one of the best routines around for MMA athletes.
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This flexibility routine is called the Limber 11 routine. It\u2019s a relatively simple routine to perform, but is effective for achieving the core goals of an MMA fighter: improving flexibility, reducing injury risk & decreasing lower back pain.<\/p>\n\n\n\n

I’ve also added a few of my own stretches, for the routine that I personally use.<\/p>\n\n\n\n


So let\u2019s cut to the chase! Here are the 11 steps of the Limber 11 flexibility routine:<\/p>\n\n\n\n