How To Wrestle Better And Use Less Energy In MMA

First Things First

Today I want to take a look at a trend I’m seeing in MMA grappling. Namely, how better grapplers are maximizing the effectiveness, and efficiency, of their takedowns by using the cage better.

New Sport, New Innovations

I’m fascinated with MMA as a proving grounds for techniques. It’s a beautifully entertaining bullshit filter for fighting styles and techniques.

Broadly speaking, there are three elements added that determine the efficacy of martial arts techniques; rules, equipment, and the field of play. What does this specifically mean for MMA grappling?

Rules - MMA allows for striking. This means grapplers need to be conscious of coming forward lest they run into strikes on the way in. It also greatly incentives being on top. Other than up kicks, you can’t generate much force striking on bottom.

Equipment - Generally speaking, MMA is done only in shorts and gloves. Plus a top, if you’re a woman. This makes the activity much more slippery than judo, gi Brazilian jiu-jitsu, and even wrestling; there’s no shoes to hold onto during single and double legs.

The relatively frictionless equipment forces people to get tighter and tighter to control their opponent. There’s gi to grab on to, so you better get good at body locks, leg rides, and sitting on your opponent’s thighs and hips.

Field of Play - MMA has a barrier. You can drive opponents into the wall to sap their strength. On the flip side, opponents can lean into the wall to prevent takedowns and get up from under neath the top player.

This means that while wrestlers can use the barrier to set up grappling, they can also get stuck in a stalemate as their opponent uses it to prevent continued forward progress.

You just shot a single leg, drove your opponent to the wall, and now you want to finish the takedown. But you can’t. You don’t want to open your hands for fear of losing control of your opponent’s limb. Stalemate ensues.

Until recently. Thanks, in part, to a new type of takedown we’re seeing more and more commonly in the UFC.

Technique Talk

Body Locks

Body locks are valuable in no gi grappling, MMA, and wrestling because there is no jacket to hold on to. On the feet and floor, athletes use the body lock to maintain connection to their opponent and advance position. In MMA, you’re seeing more and more fighters shoot takedowns and climb to body locks on the fence.

But when fighters lean back on to the fence it is nearly impossible simply run them down to the ground. Leaning, turning, and fighting hands along the fence does open you up for a different problem though.

Wrestling With Your Feet

One thing that stands out about great wrestlers is how well they use their feet. They are constantly stepping and shuffling to make angles instead of just standing straight on with their opponent. In MMA, better grapplers are using this foot work to finish takedowns along the fence with tricky trips.

Below is probably the cleanest example I’ve seen in any UFC fight.

Let’s look at some stills to slow things down. Notice how misaligned Lutz’s hips are from his shoulders? That makes the trip in image three so effortless.

Subscribe to Premium Notebook to read the rest.