The Top 12 Bodyweight Movements for MMA | Nate Moore | Skillshare

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The Top 12 Bodyweight Movements for MMA

teacher avatar Nate Moore, Stay moving, keep improving!

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

22 Lessons (56m)
    • 1. Welcome

    • 2. Why Bodyweight Training?

    • 3. Martial Arts Fundamentals

    • 4. Breathe as You Want to Move

    • 5. How to Practice These Movements

    • 6. Disclaimer

    • 7. Scuba Steve

    • 8. Double Bounce

    • 9. Sprawl and Knee Slide

    • 10. Four Punch Duck and Turn

    • 11. Hand Hip Escape

    • 12. Front Kick Roundhouse

    • 13. Technical Stand Up

    • 14. Elbows

    • 15. Ground and Pound

    • 16. Knees

    • 17. Ginga Jump

    • 18. Combination

    • 19. Closing: Keep Moving!

    • 20. Bonus: Three Sections Of The Body

    • 21. Bonus: THE SUPER SECRET MOVE!!!

    • 22. Bonus: Six Methods For Improving Movement

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About This Class

Have you ever wanted to learn mixed martial arts? Are you looking for a more functional way to exercise? Do you want to have more fun when you workout? 

If you answered yes to any of those questions, this course is for you!

Hi, I'm Nate Moore, a professional fighter, strength coach, kinesiologist, and martial arts instructor. I want to teach you everything I know about MMA and movement. Now, I'm not the best fighter in the world, and I'm not the most educated kinesiologist, but I could be the most educated fighter.

I'm also a phenomenal coach, with over a decade of experience and two kinesiology degrees from Purdue University. I have a unique talent for breaking down the complexity of martial arts technique into a simplified, easy-to-follow class. This allows people to learn proper technique more easily. 

This class has two parts. Part one is a crash course on MMA and functional movement. Part two is a workout, featuring the 12 most important bodyweight movements in MMA.

When you have completed this course, you will know exactly how to perform the most common and effective movements in the sport of MMA.

This course features legitimate technique that has been proven to work in the cage and real life. Performing this workout will help you learn these movements, making you more fit and dangerous.

Use this course as a complete workout, or integrate a few of your favorite moves into the ol' workout routine. Doing so will transform you into a force to be reckoned with!

This course also features the "SUPER SECRET MOVE"! Knowing this move will automatically improve all of your martial arts techniques. So, you know, sign for this class!

Meet Your Teacher

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Nate Moore

Stay moving, keep improving!


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1. Welcome: welcome to the top 12 movement drills for mixed martial arts. I'm your instructor, Nate More. After graduating with a few kinesiology agrees and completing my wrestling career at Purdue University, I became a mixed martial arts fighter. Now I'm not the best professional fighter in the world. I'm not the most educated Konishi ologists, but I am a phenomenal coach. I've spent the last 15 years of mine life as a strength and conditioning specialist and as a martial arts instructor, and I want to teach you everything that I know. By the end of this course, you will know how to properly execute the 12 most important movements in M M A. By practicing these moves as a conditioning workout, you will become fitter and more athletic. You will improve your ability to fight and defend yourself, and you will have more fun when you work out. How about that? Now I might be biased, but I believe it's the best workout on the planet. This course features legitimate imamate technique and proven strength and conditioning methods. These are the most effective martial arts techniques, and the most functional movements known to man Agent movement develops the exact muscles and motor memory used in sport of mixed martial arts. This course is designed for people that wanna have more fun when they work out people that want to become more athletic and more fit and people that want to know how to defend themselves better now. I use these methods when training beginners as well as professional mixed martial artists. So if you're a trainer, feel free to use these methods and these workouts to provide your students with a better workout experience. 2. Why Bodyweight Training?: One of the things you're going to notice about this course is that we don't hit anything. We don't lift anything. We're only using our body weight. Okay, so the only thing that you're gonna need is a little bit of cushion on the ground when we go to the ground. Okay, But that's it. There's nothing else unnecessary. All right. We're not hitting anything because that can actually mess up your technique as well as messing up your body. Okay, The best way to learn technique any boxer will tell you is the shadow box. Before you try to learn the complicated techniques of jujitsu and wrestling, it's better that you know how to move your body and trust me, all professional fighters still work on fundamentals. Every single day they warm up. They practice. They do body weight, movements, fundamentals every single day. So I don't care what your experience level is. You're not above body weight movements and shadowboxing. Okay. Now focus on efficient, powerful and well balanced movement. You'll become more athletic. You'll have better mobility, and you will be able to fight better 3. Martial Arts Fundamentals: all right. Before you start learning techniques, it's important that you learn a few things about martial arts. First thing. Rotation, rotation, rotation. The whole body rotates in every single one of the most effective mixed martial arts techniques. If the body doesn't rotate in more particular if the court doesn't rotate, then it's probably not an effective martial arts technique. Now you'll notice the hands, the legs, everything twists. So make sure that you focus on rotation each and every time you perform a technique. Second thing. Yin Yang is not just the concept of balance and contrast, but it's an alternating movement pattern that is present in every single technique. For example, punching has a young element. Where one hand turns down, in the other hand, extends at the same exact moment, the other the other side. The contrast ing side is pulling back and turning the palm up and retracting. So as one is leaving the body turning down and extending, the other one is returning to the body. Turning up and retracting that pattern matches throughout the entire body with your core, your legs, your feet. Okay, so focus on that pattern. Focus on rotation. Focus on balance, and it'll make everyone of your techniques better now. One of the things about achieving that balance is to focus on the yen aspect. Most people, when they throw punches, they only think about the hand that goes out and hits the opponent. However, the most important hand isn't the one that strikes the opponent with one that protects your face. Okay, even the movement in my pulling hand is going to make my my pushing hand more powerful, so make sure that you focus on the yen before you focus on the 4. Breathe as You Want to Move: No. Before we begin, it's important that we talk about breath. Breath is ultra important in life. And when you perform these movements you want to think of this as a sort of meditation, where your mind is fixed on your breath and, um, you're completely mindful of the now and focused and present. Okay. If you don't move your breath all the time, you're going to get tired faster. Your movements will be less powerful. Okay, so you want to breathe as you move. You want to move dynamically, breathe dynamically. You want to move efficiently, Breathe efficiently. Okay. Focusing on your breath, not on Lee calmed you down and allows you to move more dynamically. But it brings your attention to the most important part of your body, which is the core, the center of your body. Okay, so keep your mind and attention on your breath and the relax ation and the efficiency of your muscles in your core and your techniques will be better. Now, one of the things that you can do if you want to lift weights or you want to get more of a challenge as you can use hand weights, I suggest nothing more than £2. Okay, £1 is fine. OK, but it's just a little bit more weight. Teoh, Um enhance your kinesthetic awareness. Right? When you have weights in your hands, you could feel the extra movement much easier. Okay, you can feel the rotation when you have weights in your hands. Okay, When you do any of these techniques, if you have weights in your hands, then you can increase strength increased power. But again, I'm pretty sure that just shadowboxing and not using any resistance and just focusing on your own movement is the best way to get in shape and enhance your fighting techniques. 5. How to Practice These Movements: all right. So knowing these techniques is one thing, but knowing how to practice them and get the most out of them is another. Now, each one of these movements is designed to be performed 90 seconds at a time. Okay, By performing these techniques 90 seconds at a time, not only will you get a phenomenal work out, but you will actually refine your movements, even mawr, by being efficient and powerful at the same time. Focus on moving your body and trying to move your body weight as much as possible in 90 seconds. And that will help to enhance your technique. And it will make you more athletic as you perform these movements. Imagine that you're showing an opponent what you're capable of. I don't imagine that you're actually hitting somebody or something, but just imagine that you were preventing violence by practicing martial arts and practicing movement and showing your opponents exactly what you're made of and what you're capable of. A person that looks and appears to have done the work. A person that looks like a martial artist is less likely to be attacked. So this is your preventing violence with martial arts with violent movement 6. Disclaimer: now. I wish I didn't have to say this, but I do. Here's a little disclaimer. No, your weaknesses. No, Your injuries know your limitations. Start everything slowly and gradually increased speed. Control yourself and control your body. Okay, Now we're going to be working out. So you're gonna need to warm up and make sure that you're ready and that your body is prepared. That is on you. That is your responsibility. You are responsible for your body. I'm just showing you some movements. So if you do them incorrectly, you have injuries and you're not ready. Teoh, do the movement. That's not my fault. You cannot sue me. This is the disclaimer. Take care of your body. 7. Scuba Steve: All right, Number one, call this one school ISTEA. Now, this is a core exercise that uses cross problem motor patterning to strengthen the post to your muscles. Why is it important? Event in May is because you may be on the ground at some point and you might meet through wiggle your body free by moving your arms and legs, imagining cores pinned to the ground and you wiggle yourself free. But activating those exact core most basically, what we do is gonna lay down our arms and legs up and down at the same time. And this is a great exercise. When you do it, you'll feel those that muscles and those shoulders muscles in those hip muscles that really are very important for movement and mixed martial arts. All right, let's get to it. Started around your arms straight out from you. Your legs back behind you. Okay, When I do this, I want to try to keep my elbows needs up off the ground. And I'm just gonna keep my arms and legs together because this is a natural movement pattern. You will automatically kick the correct arms, legs up and down. So don't worry about which arm goes up? Which leg goes down at the same time? Because your body figure out. Just keep your arms. Keep your legs. 8. Double Bounce: All right, this is our next movement is called Double bounce now. Footwork An Emam A is just about the most important thing. Okay, you can have the best punching technique. You can have all the different things. But if you can get your feet in the right place to strike the opponent or to exert force in the opponent, then it doesn't matter. Doesn't matter how strong or faster punches are, how good your technique is. You need to be able to get your feet in place first before any of that happens. Okay, so this is a footwork drilled to develop strength and speed and coordination in our feet. Okay. On again, we want to move both together. We want to land softly and quickly change directions. Okay, so we're here like this. Notice how I'm jumping off both feet and landing off both feet and again. It's not like I'm jumping here and doing this. That won't really work in mixed martial arts. I want to be quick. I want to touch my feet down. And as soon as they touch the ground, I move again. Now I can go forward and backwards. I can go left and rights. I can go in all directions as I do this, right? So when I'm doing my double bounce, it's important to stay in your stance. It's important to relax the unnecessary muscles. Okay. And if you're in advanced martial artist, go faster. Move your feet quick. Move your feet as fast as you can. If you're a beginner, just take your time. And then if you can speed up and maintain proper technique but buried up left, right, left, left, left, right, right, right. This is one of the most important skills that you can work on. And it's a great at developing your athletic ability, strengthening your legs and just all around, making you more a better athlete. 9. Sprawl and Knee Slide: this movement is called the sprawl and knee slide. It's a defensive wrestling technique, followed by an offensive wrestling technique with the knee slide. All right, what it does is develop strength throughout your entire body, mainly on your front or your interior. OK, it enhances your mobility and your agility on the map, which is the best thing to do. If you're really trying to enhance your wrestling ability, it's to learn how to move on the mat and negotiate your body around the max. And that is where you will beat your opponent, not babying ableto out. Force him or out strengthen him. It's about being in the right position. So if you could move your body on the Net better than the opponent, you'll be able to wrestle better than the opponent. All right, so this one is we have to watch out for are back here because at the bottom of the sprawl, we can have a little bit of impingement. Okay, so if you have back issues just like everything starts slowly, okay, if you can't do it, then don't do it. All right. So here's our technique, where in our stance or opponent shoots on our legs. We put our hands on the opponent by putting the hands to the ground. Hands down, hips down. Okay, there's my sprawl Now you can sprawl straight like this again Watch your back or you can sprawl to the side with your hip on the floor So I'm here This way My hands go down my hips go down, my hips come up And then I bring my knee underneath the other leg here lifting my hand, touching my knee to the floor. Now I bring this leg over and I stand up Okay, Hands down, hips down, hips up the under to the other side Put my knee down Take this leg over instead Hands on, hips down, knee slide and up Hands down, hips down the slide and up All right, I can do my hip sprawl So prop my hip to the ground Instead of putting both hips down I can touch my left hip down Imagine he's just trying to grab my left leg And so I dropped my left hip. Okay, Now come up underneath and to the other side Spro with my right hip down, up, left leg under and backhands down, Hips down, leg under, Hands down, hips down like under hands down, hips down. Thank under and 10. Four Punch Duck and Turn: this technique is called the four Punch duck. In turn, this is more or less Three different techniques. Punches had movement and footwork all wrapped up together. Okay, so this might be a long one, But bear with me now. This is a boxing drill that develops balance and total about a strength and coordination. Okay, When you're moving your arms around your using your entire body, do that. It's not just an arm exercise. It's mainly your legs and your core in your arms to try to stay relaxed because they're more like whips rather than being something that pushes into the opponent. Right? We're trying to use our core to whip these loose arms and snap them at the opponent rather than press through and hold them against the opponent. Now, with punches, it's important to remember the three different parts of the body. First the roots. Okay, so I'm in my stance here. Okay? Now what my roots do is one hell will come up as I place extra weight in my left heel. Now this you will go down as I alleviate a little bit of pressure in that hell, I still keep my foot down OK, but most of the weight is on my right heel. Then I'm Britain, and I shift my weight as I throw my right hand to the ball of the foot in the back foot in the hell in the front of foot. Okay, now, as that happens, my core rotates here. I keep it upright. So the thing about the core in this one is that the tendency is to throw our core into our punches, right? We lean towards the opponent. We put weight from the back foot onto the front foot and punch. From here. You don't want to bring your head towards the opponent's punches, okay? It doesn't enable you to punch better, and it hurts worse if the opponent hits you, keep your head still and learn proper technique. Now you might be able to add a little bit of power by moving your head towards the opponent . You might be able to even avoid being hit, but moving your head forward and to the left. But proper technique is controlling your head and keeping it centered. And then, if you need to, you know, lean forward to reach the opponent or lean forward to add more power or lean forward and to the side to avoid the opponents right hand. Then you can do that. Okay, but learn how to keep your head still. Learn how to keep your body balanced. And don't shift your weight dramatically from one foot to the other. Stay center. Right now, the branches, What the branches are going to do, one is gonna go out as the other one comes to the face. One turns down as the other one turns up. Okay, so one of the main things that I tell people focus on when they're beginning to learn how to punch or even if they've been punching for years, is to contact the face with your hand as the other one extends and reaches its end point. Okay, One of things. You see, a lot of people doing it, punch here and bring it back and then punch here and bring it back. All right. That doesn't work. OK, that's pausing between reps and what we want to do is as this hand goes out, this one touches, and at the exact moment that this one reaches there, I turn there. Okay, so now on to the technique. We're gonna throw four punches. Any punches will do. Jab, cross, jab, cross, jab, Cross, hook, cross, jab, cross, Uppercut. Hook. Whatever you need to do. Okay, Uh, we want four punches. All right, so we're here. Punch, punch, punch, punch. Okay, we're gonna duck and drop her head as if the opponents throwing some punches or anything like that, and then we're gonna turn. Okay, Four punch here. Duck in. Turn, Duck. Turn stuff. Turn Duck, Duck! Turn. All right, Now, I'm going really fast. That's gonna make you want to go fast again. Start slow. Start smooth, be efficient. And slowly speed up the pattern Once you've learned the pattern, Okay. Remember to take caution of your back. A lot of twisting in the upper body can and also reaching and leaning forward can play some stress in the back. So make sure that you careful with your back when you do this, keep your spine upright and again. Start slowly and move faster on Lee when you're comfortable. 11. Hand Hip Escape: all right. This technique is a jiu jitsu drill useful for improving hit mobility. Back arm and core strength is a great way to strengthen the entire body. And it's a very, very fundamental and essential skill and jiu jitsu right now in terms of mixed martial arts , any martial arts, it's always important to be able to move to the side so that any force or action that the opponent takes towards you, you can step to the side and it will miss you. Okay, so lateral movement getting off the train tracks is one thing to the side, okay? And then also deflecting the opponent. So let's say he's reaching for me. I want to deflect the opponents reach so that goes passing. It's called derailing a train. So as I'm moving to the side in stand up jiujitsu, wrestling or whatever, it's important to be able to push the opponent in the opposite direction. Now we're gonna go down to the ground and we're here down and notice our belly is facing up with wrestling. Movements are belly tends to be facing down, and with ju jitsu movements are belly tends to be facing up. This is gonna work more of the posterior core. The post here, arms and legs. Okay, while the wrestling worked the front side. So we're getting balance here, okay? And we're learning the most important fundamental movement in martial arts in ju jitsu. I should say so when we perform this movement, we want to load up our left foot in our right hand or the right foot and left hand. Okay, this positioning is enables us to enhance our mobility and move most efficiently and powerful e on the mat. Okay, so again, post the right hand behind, we're gonna push with our left hand, move the hips to the left. Now I reset. Put my other hand behind, pull the other leg in, move my hips to the right, pushed to the left, move the hips left, push right, and try to lift those hips and move them as far as you can every rep. Make sure that you're careful. You don't crash down on the mat and plop anywhere that's not efficient. That's not skilled. Okay, so here again, moved to the side. This way. Here, another thing that weaken Dio because we can move back here. This is another important movement in jiu jitsu. Okay, the more advanced version is bridging on your shoulder and moving this way here, they call him Escape here if you can do those than go ahead and practice it but again, through this movement for 90 seconds and you will develop the muscles, the motor patterns and the stamina for mixed martial arts and jujitsu. 12. Front Kick Roundhouse: all right, now for the front kick or the push kick followed by the roundhouse. Now the front kick is a straight kick that goes right down the mid line of the opponent. Whether or not you hit him in the nose, the mouth of the chest, the belly right here. You wanted to go straight down the mid line. The round kick is going to swing from the side, and we're gonna rotate our body to swing that. Okay, so now remember, kicks are very powerful and effective weapons that they can be used at a long range distance to keep the opponent from coming close to you. Now, along with our punches and along with all of our young young patterns, Remember, the hell coming up is one of the most important things not to perform powerful kicks. It's important to realize that your heel and your leg you're standing on has a lot to do with how you're the rest of your body moves. OK, so with my front kick, I'm gonna kick with my right leg and my left field comes up toe. Allow my hips to go forward more and allow my head to come back. So here is my front kick. Okay. Notice how I extend and lock that leg out right before it strikes. I'm gonna strike with my right leg. So that means my left hand comes to my face same time. As soon as this leg touches the ground, I'm going to keep my heel up off the ground so that I can pivot on this foot. Okay? I'm gonna swing my left leg at the opponent here and spend through It's kind of hard to do in so motion. Okay, but here, front kick, put it down, Roundhouse to the leg. Okay, now I switch. I do my left leg, front kick, roundhouse leg spin all the way through. Remember, we have to pivot, so don't try to throw or kick here and bring it back. There's no power there, okay? And you're hurt your knee. Okay, remember, we have to have that. He'll up and we have to pivot. Otherwise, when we try to rotate, our knee stays in place and the rest of the body rotates, which is not good. Okay. So again, we're here. Lift that heel up as you throw here, Touch your face with the opposite hand. Okay? And as soon as your right foot touches down your left foot comes forward here. Boom. Front kick around front kick, spin, rest front kick spinning around and again. Remember as that right leg hits left hand touches the face for protection, but also to enhance your rotation. Okay, if this hand stays out here and I try to rotate their it doesn't help me rotate. I wanna pull that in so that I can move my entire body together. Okay? And remember, keep moving, tried, eliminate the pauses and do as many perfect techniques do as many reps as you can without losing your technique. Okay, so there's always gonna be a happy balance. If you go too fast, you're gonna lose your technique. If you go to slow, you're not gonna learn how to actually hit somebody hard. So find a balance between going slowly with good technique and going fast to get that good workout 13. Technical Stand Up: this movements called the technical standard. It's an escape technique, and it helps to increase total body strength and mobility. And it's great for getting off the ground when the opponent has taking to the ground. OK, it's a very important skill in M m a jiu jitsu wrestling as well as life. People that can't get up off the ground tend to have trouble in life. So practicing this movement is something I think everybody should do until the day they die as long as they can do it without getting injured. Okay, so we're gonna start from the ground here. We're gonna be in that similar position with having my left foot in my right hand back. I remember when I said this is the position that enables greatest movement. Okay, So whether we're moving laterally, whether we're moving backwards, what Wherever we're moving, this is the place to do it from Now, imagine that we have an opponent standing in front of us right here. I'm gonna use my hand to block, and if he reaches, tries to mess up my hair or whatever it is, yeah, right. Mess up my hair. If he tries to mess up my hair or punch me or whatever. I have my hand here to block Deflect. Okay, I have my foot here to stop his leg and his knees. Now from this position, if he comes closer and he actually tries to mess up my hair, what I can do is I can roll backwards and bring my head back in a way. I can also bring my hips up so that I could throw it up, kick strike, or if he comes in close enough, I can wrap my legs around for a triangle. OK, but we're only gonna practice the stand up if you want to. You can practice the up kick followed by the standard here as I do my stand up here. Guys, notice I'm gonna be moving backwards. If my opponents right here, I'm not gonna be able to stand up and go towards him unless I'm attacking. Going for a take down. What I want to do is as I stand up, I'm gonna bring this right foot behind this right hand all the way. I'm gonna jump off of this foot here raising my hips up all the way up all the way up turning my belly to the ground. What? You'll see a lot of people try to do here is like this and they try to stand from here. You get your hip all the way up and foot behind, and then we're in our stance. Put the same hand down, bring the same leg under, and now switch everything left foot comes back behind the left hand hand stays up. I se a hips all the way up. Straighten this leg up and back down and under, up and back and under up, back now and under back down and under. And now we can add up Kick triangle if you want Here up, kick back up, kick down and back Just like so again Do this as many times as possible in 90 seconds as efficiently as possible as powerfully and as precise as possible And you will enhance your ability to get off the ground And it makes martial arts fight 14. Elbows: All right, Now it's time to learn some elbows. There's basically there's three types of elbows we're gonna learn to Of one is the up elbow that goes straight up vertical, and then the other one is the cross or the down elbow. Okay, They're kind of similar. Those last two right here, up and over. Up and over. Okay, I'm kind of making a diagonal strike down as I lead with my hand, and I took my hand in my armpit and bring it out. So this the knee. So for the elbow, we need to bring the elbow up and down, and then we also need to bring it across this way. I think about that midline. I want to go up that midline there. And then across here, up and across, up in, across, up and across, up and across. Now, one of the habits that you might get into is bringing your head forward as you throw that elbow. Okay, that's gonna bring you off balance. So just like your punches when you throw your elbow when you throw your punches, you shouldn't have significant head movement forward and backwards. Nor should you have significant head movement side to side. Okay, I remain in the center in remain balance. Now, if you need to reach the opponent and you need to elbow him and you lean forward to make that happen, that can add more power. It can give you more range. You know, Just depends upon what the opponent is giving you. But we wanna learn proper technique and proper technique is not moving the head significantly and showing control. 15. Ground and Pound: next up ground and pound. Ground and pound is a term to describe striking to a ground opponent. Okay, so throwing punches, elbows and Hammerfest, the grounded opponent is a great skill and mixed martial arts. It's also great for developing your total body strength and flexibility your core legs and back. Okay, Now, that being said, this one is especially dangerous for the back because you're bent over already using them back. Now, as we rotate and extend and reach are back muscles might get a little bit elongated and stress at the same time. So be very careful. Make sure that you keep a straight spine. Make sure that you're bending your knees and that we're not rounded like this here like that. Okay, we want to be in a good position now. Here. I'm gonna also move my legs. Right. This is the same pattern as my punching pattern here when I'm there, Right. So I'm here throwing my punches down and again the other hand touches the face. Throw my punches here. Elbows and Hammerfest. Uh, elbow, elbow, hammer, hammer 16. Knees: All right, let's learn some knees. Knees are a very damaging and powerful strike, but they can only be done from a close range distance. Okay, Now, if the opponents to close to kick or too close to punch, this is the perfect strike. OK, so, um, remember, power comes movement, and the movement comes from the core. Okay, So it's important that when you strike with your knees, don't just use your little hip flexor muscles to do the power there. That's not going to really It's not gonna reach him. And if it does reach him, it's not gonna hurt because you don't have any movement behind it. Remember, we want to move everything together. So just like our front kick, we want to lift our hell up. Okay, which enables us to rotate a little bit, enables us to put more hip into the opponent. Okay, So as I throw and I as I throw my knee, remember, it's not just bringing it up. I bring it up and then forward, Okay? So try to think about hit the ceiling and then go through the wall, right? Don't just bring it up and go through the ceiling hit the ceiling, Go through the wall. So I'm here, hit the ceiling and I go through the wall there. Notice how my opposite hand touches the face for protection and for enhanced rotation. Okay. And I'm here this way. My head comes back as my hips go forward. So the more my head goes back more, my hips can go forward And the farther my head is from the opponent, the better. So think about here. Write me. Bring it back. Now we switch dance. We could switch stance with both feet at once. Here. Or you can switch one every time. 12 Boom, Switch! Switch through that niece people just like so. 17. Ginga Jump: this movement is called the Jingle Jump. Okay, this is a technique that it comes from capoeira, which is more of the dancing martial art. But what it is is is great for developing this leg strength and our lateral movement abilities. Okay, um, being in this split squat stands here is something you'll see a lot of and athletics in mixed martial arts. So being able to move in and out of that position is very important. It's also be able to important to be able to move laterally because that again, getting off the train tracks super important, uh, in martial arts as well as all sports. OK, so this one is just all around. Great. No matter what sport you play in particular awesome for mixed martial arts. All right, so when I do this here, what I want to do is I'm gonna take a lateral step to the side with my left leg here as I step back with my right leg here. Okay, I bring my hands to the side And then as I jump off of this left leg, move my hands to the side and bring that right leg back as soon as that trail like hits. Boom. We're out of it. Okay. Here from the side here. Notice how I'm dropping my weight down, but I'm not begging my knee on the ground. You're not gonna get any. Any benefit from hitting your knee on the ground, okay? Doesn't display any control, doesn't help you toe learn control, and it's abusive towards your knee. So just keep your knee a little bit close to the ground, But don't hit it on the ground and again stay moving the entire time. Breathe and stay relaxed. Keep everything moving. 18. Combination: this movement technique is actually four different movement techniques altogether. Now, when you combine different techniques, this enables you to flow from one technique to the next seamlessly without delay. And this is what makes the other techniques better. Okay, imagine how effective one punches, right? You usually don't knock out the opponent in one punch. You need a bunch of other punches and a bunch of other techniques to disguise and enhance the main technique. Okay, so doing other techniques pairing them together and seamlessly transitioning will make all of them more powerful and more effective. Okay, So what we do again, we relax and stay in great position and remain ready to move. Okay, So what we're gonna do is our push. Kick punches, knees, elbows. Okay, punch. Oh, I'm sorry. So here. Front kick, foot down punches. Mais elbows. Front kick. Punch needs elbows. Turn it around from kick punches. Knees, elbows Turn around front. Kick these elbow 19. Closing: Keep Moving!: That's it, guys. I hope you enjoyed the course. I hope you get a lot out of it. And then it really changes your life. If you enjoyed it, please leave me positive feedback. Tell your friends and share it on social media. Now, remember, this is a great pre course prerequisite to joining a mixed martial arts gym. You can join a jiu jitsu studio, kickboxing classes, whatever it is. Remember to keep moving. Okay, This is a great foundation, but keep building on it and you will be better and better and better. And your martial arts jewelry will leave you more fulfilled and happier in the end. All right, Now, if you guys like this course, I have a lot of other courses on fitness movement, nutrition, self defense. Okay, so make sure you check out my channel and stay tuned. 20. Bonus: Three Sections Of The Body: now before we learned techniques. It's also important that you learn about your body. Okay, so I have designated three sections in the body. There's the roots, the trunk and the branches just like a tree. Okay, so they each serve their own function in their own purpose. So understanding those functions and purpose will help you to make the techniques stronger and more balanced. So first, your roots. This is the foundation. This is what everything is anchored with. Okay, So any movement is always going to be built on the foundation of your roots, the roots or whatever touches the ground. So if we're talking about a ground movement and might be my hand that moves my core, it might be my legs. It might actually be my core that's connected to the ground, okay. And the legs or the roots, I should say, are responsible for moving the core Now. As I said, yin yang patterns go throughout the entire body and they matched together OK, so the feet or the roots will have a contrast where one will be yang and one will be yen and then the other will begin and the other will be young okay, and they switch like that. They transfer the weight from one to the next toe. Allow rotation throughout the body. Next up is a trunk. This is what amplifies and transfers the energy from the roots to the branches, so it's important that your core strong and also flexible. Also try to maintain a straight and upright spine and make sure that you always keep your head and spine pointed towards the opponent, just like the rest of the body. There's a yin yang element to the core movement as well. So in terms of rotation, when the court rotates, one moves forward and one moves back. Okay, maintaining that balance allows you to rotate in place without knocking your core off balance. Okay, so notice how my spine stays upright, and as one moves forward, an equal proportion one moves backwards, and that keeps my head still as I'm able to throw punches here with efficiency and power and balance. Third part is the branches. The branches are whatever is not connected to the ground and is not your trunk. So if you're kicking the opponent, your leg is off the ground. That's gonna be a branch and the branches typically are the things that we used to affect the opponent, whether or not it's holding or striking. Whatever it is, the branches are what we use to affect the opponent, right? And so typically one limb will do the work, and the other branches will move in accordance to accentuate that movement. Okay, so for example, I have one branch. Here's my right hand and my left hand is the other branch. Okay. Now, as I throw my punch with my left hand, if my right arm doesn't do anything or if it's uninvolved, then I'm not really, uh, contributing to the power of the left hand. OK, But if I'm here and a pullback and accentuate the yen aspect of the branch, then the left hand becomes stronger and more powerful. Okay, so remember, there's always a reflection on the other side of the body, right? Even my arms when I do this as I kick here, right? My arms are not touching anything, but I'm swinging them toe. Add more power to my kick. All right, now, now that you know all of the different sections of your body, the main thing to focus now on is sinking them together. So as my branches move up top here, my core is gonna move with it. And my foundation, of course, moves in accordance with my core. So remember, trying to sync all of your body parts together and make sure that they are moving as one. 21. Bonus: THE SUPER SECRET MOVE!!!: all right. Now, before we learn all the different techniques, it's important that you learn the one super secret move. I'm not joking. The super secret move is this Okay, as compared to this. Okay, so when you punch this happens, one turns up, the other turns down. Okay. As you throw a baseball, the same thing happens. One turns down, the other turns up as you swing a baseball bat here, one turns down, one turns up. Okay. And this is the super secret move A goes throughout your entire body. It's that yin yang pattern of one turning up in the other, turning down one hell rising as the other hell comes down. Okay. And 1/2 of the body moving forward as the other half of the body moves backwards. It's rotation. Okay, So in your arms, you'll notice in jiu jitsu techniques, wrestling techniques, striking techniques, all of them. You're gonna have one extending away from the body as one contract. Okay, One turns up as the other turns down, and it's the same story with kicking. If I kick with my right leg, the left one comes in, the right arm goes out. Okay. As I punch my left heel grounds. My right heel comes up elevates. Okay. As my core rotates, one goes forward, one goes back. Okay, so the super secret move is president. Everything. And if you just focus on this by P, it'll cross crawl movement pattern. Which means basically, it's fancy words for walking and running patterns. Okay, if you focus on that, then you're every single technique will become more powerful. 22. Bonus: Six Methods For Improving Movement: all right. Now, it's important that you understand how to produce better movement because movement is at the heart of every single technique. Okay, balanced, efficient and powerful movement is what makes techniques work better than other people's techniques. Okay, So to create the best movement is really to execute the best technique. So I have six different techniques or methods that you can focus on, and this will make your movement better. This makes your movement better and martial arts as well as sports like football, vibe, all whatever you do. So 1st 1 relax. Relax the unnecessary muscles so that you're not driving with the brake on. Okay, imagine that you are flexing all your muscles at once. You're not gonna be able to move. Okay? If you relax all your muscles at once, you're also not gonna move. But if you flex the right ones and relax, the wrong ones, your movement will be is powerful and efficient as possible. Second thing, I mentioned it before. Rotate, push and pull turned down. Everything rotates together. So if you just to situate that rotation and focus on that, then you can make your your movements more powerful and more balanced third thing. Center your body since your spine staying centred evenly distributes the weight among your foundation. When you're evenly distributed, you're able to maximize power. You're able to move in multiple directions and you put less strain on different muscles. Let's say I put all my weight on my left leg. I'm not centered. My left leg is gonna have more stress and have to do more work than my right leg, which makes me less powerful, less efficient. I'm gonna wear out my leg sooner, so often teeing sooner. But when im balance and I'm centered, that's when I'm able. Teoh produce the most efficient, balanced and powerful movements. Four thing Continue. Move continuously Smooth. Continuous movement is more efficient. It takes less energy and it's more powerful. Okay, so keep your motion going. And don't pause. When that hand gets out to the end, bring it back as soon as it goes out. Don't hold it there, Right? Don't take pauses in between Reps. If we're trying to make is many reps as possible in 90 seconds, pauses are gonna keep you from being able to do that in a fight. Pauses. We'll get you knocked out. Okay. And in terms of functional movement, continuous movement is more functional than stop and go movement 15 integrate. That means move everything together. Everything contributes to the movement in your technique. Okay, So even if you're punching with your left hand, your right leg is still gonna have, ah, large effect on that movement. So make sure you move everything together and use everything as a single unit and you will be more powerful. All right, Last thing. Make sure that you complete every movement. That means move through the complete range of motion instead of throwing short punches here to be fast, make sure you take your time to extend all the way and get as long as you can. Okay, imagine that you're running a race and you take short little strikes. You're not gonna move as well. You're gonna be slower. You're gonna be less efficient, going to use more energy to move the same amount. So make sure that you complete the entire movement every time