Throwing Punches and Changing Directions

In this drill Coach Vince works on using certain directional patterns along with punching combinations, to help you learn how to move while punching. This can be applied to all the striking arts including MMA, Boxing and Kickboxing.


Coach Vince Salvador:
What’s up guys? I’m coach Vince from the Arena. Here’s a couple of drills that you can use without any equipment, working on footwork, tying in your punching, and you’re moving your feet and your head at the same time. So there’s multiple things going on in this drill. What I’m doing is I’m going to set up directional patterns for me to move. I’m going to go forward first, back, to my left and then to my right. And when I do this, I’m going to add the punches that I need to throw going forward, going back, going left or going right. The correct ones. If I throw the wrong ones, I get hit. So when I’m coming forward, I’m using my jab and my cross. My feet are also going to come forward. So it’s one and two. When I land here, my body has to reset back into fighting position.

Now I’m back into fighting position. If my opponent decides to come forward, watch my back foot. I take a step with my back foot, retract my lead foot, and then I throw my hook. My head comes back into this position now. Now I’m set up. Lead access to go this way. My opponent goes that way. I set it up by leading my head here, throwing the punch that he’s closest to, hook and then I cross. Now I reload again. If my opponent goes this way, instead of throwing the hook while he goes that way, I stop him with my cross, move my back foot, realign center, throw my hook. My head is still moving, right?

So when I’m doing this a little faster, I want to over-exaggerate all my movements, but tie in my shoulders, my head, my feet, everything at the same time. So it’s like a dance. I come forward. One, two, reload. Two, three reload, three two reload, two three reload, head movement. Again, one two forward, reload, two three back my head, my hands all together. I don’t have to do it in that sequence. I can stop. Okay. Now my opponent moves. My head goes back to the front foot hook cross, head moving. He goes that way, cross hook. That way I’m throwing the right punches at the right time and moving in the direction that I should be. And that’s my tip.

Chris Leben 5 Minute MMA Drill Workout

MMA Coach Chris Leben has a good workout you can do at home to stay sharp when you can’t train. He’ll do a minute of shadowboxing and then get some other movement exercises in before going back to shadowboxing. You can do this for as long as you like.


Coach Chris Leben:
Morning to everybody. Chris Leben, one of the coaches here at The Arena, and this is one of the home workouts I’ve been doing. I usually just set the timer for five minutes, shadow box for a minute, then I hit 10 burpees. Shadow box for a minute, and then I work my sit ups. Shadow box for a minute, then I work my stand-ups. Hand fight, turn, cut, turn back in. Shadow box for a minute, then I’m level changing for my shots. Shadow box for a minute. Last one, sprawls. Shadow box, sprawls. That’s a five minute round. I do three of those to get myself warmed up.

Basic Footwork and Punch Mechanics

Coach Charles Martinez is back with some more footwork drills to help with your punching mechanics. This lesson is applicable for all the striking arts including Boxing, Kickboxing and MMA.


Coach Charles Martinez:
All right, today we’re working on another basic drill for footwork and punch mechanics, right? So it’s just basic punches with footwork and we’re going to start working angling offline after you throw. So just as a general rule, if I’m in a good fighting stance, I step forward. I throw one two. If I finished with my right hand, I’m going to step right. And then from here, whatever, I can just keep throwing combinations. If I finish with my left hook, I’m going to step and pivot to the left, right? So a simple drill to have you come forward, punch, step offline, come forward punch, finish with the hook, step off line. So you can kind of add levels and angles to your footwork during your shadowboxing just to give you a little bit more a visualization of actually moving at an opponent. So if you enter in a straight line, you exit offline. Or if you enter in a straight line and finish with your lead hook you step and pivot offline.

Learn How to Shift Your Weight and Maintain a Proper Fighting Stance

In this video Coach Vince Salvador covers your first line of defense, which is footwork. He goes over ways to shift your stance and balance your weight during any striking art, including Boxing, Kickboxing and MMA.


Coach Vince Salvador:
What’s up guys? It’s Coach Vince from The Arena, and here are a couple of workouts that you can do as drills or workouts for you to develop your footwork. One of the first things you can do to develop your footwork or your stance in this position when you’re doing for work is to find your balance. And when I’d say that, is by when I can shift my weight from fore to the rear access easily and move at the same time, then I know that I’m centered, and this will help me with this drill. So what I’m doing is with my feet, I’m not moving my feet at all.

My head is going to move into those pockets that will shift my weight into the rear or the forward axis with my head movement and with my head movement, I can add other things into this. So if my head is in the forward axis after I’ve already moved my head, as I slip a right hand punch kick or whatever, now I have my weight on my front foot. So this drill is just going to be me shifting my weight from the front foot, the back foot and changing my angle. So if my head is here and I’m moving my weight this way, and I can do this in front of a mirror, I could do it as I shadow box, but my feet are not moving. My weight’s going to go over my front foot. My right foot is going to replace that. And my body is going to turn out to this corner here. So when my head moves into the front pocket, I shift my weight, my body shoots out to this corner here. I still have my opponent in front of me, but I have a different angle now.

And now I’m not in front anymore. My head comes off the center line and I can set up jabs and other things like that from there. So when I’m using it in a shadow boxing situation, I can go here. My head comes over that front foot, my weight shifts, and my jab comes out to that center line. So I’m just moving my head, head over the front foot, rear leg into the inside, jab to the inside of the center. My head is now in the middle, so if he’s trying to punch me, I’ve got my head outside this center. Again, I’m here. Center line is right here. Outside, inside, outside, inside. Now I pivot inside, head offline. I’m not in that angle of attack anymore. So I’m just using that as a drill. So head, head, here, there.

Now, once I’m in this position and I want to go back, I bring my foot back to that position. Square one. So the drill is head movement, head movement, forward position, punch, back, head movement, head movement, head movement. And that’s a little drill you guys can do for now. It’s going to develop a lot of different things, but the first line of defense should be your feet. Foot work is going to make everything happen. If you can tie your feet and your head together, a lot easier for you to move without getting hit. So again, forward axis, shifting my weight, landing my jab. Now bringing my weight back, head movement off that center line. Keep you safe.

Chris Leben Teaches MMA Technical Stand-Up Drill

Here’s a great drill you can do at home to practice standing up while protecting yourself from any attack of your opponent. MMA Coach Chris Leben walks you through some simple steps.


Coach Chris Leben:
What up, guys? Chris Leben here, and we just want to show you guys some drills that you can do at home to keep your MMA game up to speed. Here’s a real simple drill I like to work at home while I’m watching The Simpsons just to save standup as it pertains to MMA.

I’m going to imagine my opponent’s in front of me, and I’m following them. If he goes to my right, my right leg comes out to kick in post here. Goes to my left, my left leg comes out. If he starts to move towards me, I can scoot back. I’m just getting used to tracking him, and then when I feel like I want to get up, I’m going to switch. Hips come up off the mat. My foot’s nice and close to my butt. I’m going to kick. The bottom leg comes all the way out, and I back way with my hands up.

I can practice that on both sides. You can practice tracking, tracking, kick, back up, tracking, tracking, kick, back up. Make sure when you’re here, this foot’s close, and the shoulder’s nice, and I’m hiding my chin behind my shoulder just in case he tries to punch or kick me in the head. So as I come up and I’m backing away, I’m taking away that space. Nice big extension when you come up. So you come up, you’re on your feet, and you’re safe.

Hip Rotation Mobility Drill to Improve Your Kicking

MMA Coach Charles Martinez has good drill you can do at home simply by propping your leg up on a piece of furniture. This will help train your hip rotation and mobility so you can throw better kicks in MMA, Kickboxing and Muay Thai.


Coach Charles Martinez:
Hey guys, this is Coach Chuck from The Arena. During this difficult time, we’re forced to be closed. We want to provide you with some content, simple drills you can do at home to still work on your technique. So here’s a simple drill to work on. Basically, hip mobility and rotation for basic kicking is as simple as it gets here, right? You can use anything in your house, couch, chair, anything that’s, doesn’t have to be that high, most of us can’t kick that high anyway.

So, simple. Raise your leg up. Now my shin now is pointing straight up in the sky. My hip is flexed. There’s no rotation in my hip. If I don’t move my support leg, I can’t rotate my hip. All the translation of rotation goes to my knee. So my foot needs to move. In order to rotate my hip, I have to move my foot.

It turns my hip, it turns my shoulder. So a simple way to work on this is to be straight, hands up. And then as I rotate my hip, my hands go out and my hip rotates. My shoulder rotates, my hand comes out, sits back down, point of rotation, point of center of gravity, the ball of the foot through the top of the head. All right. I rotate my foot. I’m good. I’m balanced. Any way that I lean my head here, it’s going to be the failure of balance here. All right, so my head is over my center of gravity. My hand’s up, my hand’s out, my foot is rotated. My hip is rotated, my shoulder’s rotated. I’m looking down at the target. Just an easy way to work this hip flexibility and mobility and balance to work on your kick mechanics. Simple drill you can do at home.

Stay tuned. We’ll be providing content daily between all the different martial arts. We’ll try and give you different things to work on at home. Thank you for your continued support and hope to see you soon.

Chris Leben Shows a Simple Jab Footwork Drill to Do At Home

In this video UFC Veteran and The Arena MMA Coach Chris Leben teaches some simple footwork you can use while throwing your jab. This movement applies to MMA, Boxing and Kickboxing.


Coach Chris Leben:
What up guys, Chris Leben here and we just want to show you guys some drills that you can do at home to keep your MMA game up to speed. Going over some drills that you can do at home to keep your game on point during this troubling time. Right here, I have a rope ladder. If you don’t have a rope ladder, I commonly do this with duct tape or chalk. Just mark out the boxes, get my fight stance. I’m going to work on stepping in, stepping out with my jab. Boom, boom, boom.

So as I step in, I drive up that back foot, chin hits the chest, shoulder hits the chin, arm comes straight out. Just work on that jab. Work on that jab, I’m going to go all the way down then I’m going to bring it all the way back. Just make sure those hands are nice and high. Great, great workout for the quads, for the legs and again with that focus on technique, something you can do at home all by yourself.

Here’s another very simple drill you can do for a rhythm, timing, range and of course leg stamina. Just going to work my jab, fade, cross. Jab, fade, cross. Next box. Jab, fade, cross. Jab, fade, cross. Jab, fade, cross. And as I go, both feet are moving together. Hands are nice and high. I’m on the balls of my feet, my feet are shoulder width apart. Boom. And I’ll try to do that for two to three minutes straight. I’m telling you, if you can make it three minutes with that drill, it’s a pretty solid workout.

Do It Yourself Slip Bag Boxing Drill at Home

If you’re stuck at home and don’t have any equipment to train, don’t sweat it. Here’s an easy and creative way you can make an imitation slip bag to work on your Boxing head movement at home.


Coach Vince Salvador:
Okay, here’s a drill we could do at home with just a water bottle, some duct tape, and maybe a wrap or some rope. What we’re building is a slip bag. A slip bag is a piece of equipment you can use to work on your head movement. And when I’m working on head movement, I need something coming at me at the same speed all the time so I can understand how to move my head and what direction to move my head.

All I need to do is attach it to something up top, maybe something on your roof. You push it, and it starts to come back. All I want to do is move my head off that. As a beginner, I just use the understanding of when it comes in to move my head. I can go inside. I can slip to the outside. I could slip and roll. I can also shadowbox, and as it comes back, I can move my head so I don’t get hit. If I don’t move, it hits me right in the head, and that’s what the drill is going to help us with.

All right guys, so stay tuned for more content, more drill, stuff you can do at home. We’ll be posting daily. Also, we have The Arena training program coming out at coming soon. We’ll be posting a lot more stuff on there that you guys can do at home. Also, thank you guys for your support while all this stuff is going on. Hopefully, we see you guys soon.

Boxing Drill to Keep Your Punches Straight

In this video striking Coach Charles Martinez teaches a simple way you can use a wall to practice keeping your punches straight and on target. This can be applied to Boxing, Kickboxing and MMA.


Coach Charles Martinez:
Hey guys, this is Coach Chuck from The Arena. During this difficult time, we’re forced to be closed. We want to provide you with some content, simple drills you can do at home, to still work on your technique. Here’s a simple drill to work on, punch mechanics. A very common mistake when throwing, especially the right straight of the cross, or left straight if you’re lefthanded, is to open your elbow and then try and throw the punch.

This motion like A, it shows the punch much earlier. It’s like swinging a stick at someone this way versus this way, right? If I open my elbow, you can really see the punch coming a lot sooner and I lose some of the power of rotation in my shoulder and I feel like I’m doing more tricep extension than I am. The mechanics of throwing the straight, my hip moves, my body rotates, the hand comes straight out, it comes straight back to my face, right? A very common mistake.

A simple thing you can do at home to correct this is getting your rear foot and your shoulder near this wall. If I open my elbow, I’m going to collide with the wall, right? I show the jab, my shoulder rotates, my rear shoulders close to the wall. All the mechanics happen. My right straight shoots straight out, straight back to my face. My elbow flares out and opens, I hit the wall.

All right, so first, just the mechanics of rotation. Straight out, shoulder touches my chin, hand rotates, lead hand stays in my face, straight back. Hip rotates, knee bends, foot rotates, straight back to my face. Then I can start walking. I can throw the jab or I can throw the cross. I reset. My weight is here. My hip is still close to the wall. My hand is still close to the wall.

Then, as you advance, you throw the jab, you throw the cross, on the retraction of the cross, you throw the hook. The hook stops basically at my center line, slightly past, because of the wall, and it resets my fighting stance, right? Very simple. I throw the jab. As I throw the cross, my elbow stays down, it shoots straight out. As I retract, I hook, I’m right back in my fighting stance. Simple drill you can do if you just have a wall at home.

Anything to keep you honest on your elbow, on the straight. Stay tuned, we’ll be providing content daily. Between all the different martial arts, we’ll try and give you different things to work on at home. Also, we’re diligently working on an online training program for, which is coming soon, and it’s going to provide lots of information for beginners, intermediate, and advanced. Thank you for your continued support and we hope to see you soon.

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