Ever watch a UFC fight and wonder how those fighters do what they do? Mixed Martial Arts (MMA) is exactly what it sounds like—a mix of striking from sports like boxing and Muay Thai, and grappling from wrestling and Brazilian Jiu-Jitsu. It’s a complex sport, but the truth is, every champion started with the basics.
You don’t have to be a pro to appreciate the fundamentals. Whether you’re thinking about training, placing a bet, or just want to impress your friends with your fight knowledge, understanding the core techniques is key. Think about legendary fighters like Jon Jones, Israel Adesanya, and Khabib Nurmagomedov. They all have flashy moves, but their greatness is built on a rock-solid foundation of basic skills. Let’s break down the essential moves that every beginner should know.
Striking Basics (The Stand-Up Game)
When the bell rings, it all starts with striking. This is the art of hitting your opponent while standing up.
Jab & Cross (The 1-2 Combo)
The jab is a quick, straight punch with your lead hand. It’s not meant to knock someone out, but it’s one of the most important tools a fighter has. The jab is used to:
- Find your range and measure the distance.
- Keep your opponent guessing.
- Set up a more powerful punch, like the cross.
The cross is a straight punch thrown with your rear hand and is your main power punch. When you combine them, you get the classic “1-2 combo.”
- Fight Example: No one uses the jab better to control a fight than Max Holloway. He throws hundreds of jabs to keep his opponents at a distance, wear them down, and find openings for bigger shots.
Hooks & Uppercuts
These are the punches you throw when you’re in close quarters.
- Hooks are punches thrown in a sweeping arc, usually aimed at the side of the head or body.
- Uppercuts are punches thrown in an upward arc, designed to hit an opponent’s chin when they duck or lean forward.
- Fight Example: If you want to see a devastating hook, look up any Francis Ngannou knockout. His hooks were so powerful that they could end a fight with a single blow.
Leg & Body Kicks
Kicking isn’t just about flashy head kicks. Low kicks, especially calf kicks, are a huge part of modern MMA. They can slow down an opponent, reduce their mobility, and even lead to a TKO (Technical Knockout).
- Fight Example: The legendary José Aldo made a name for himself by chopping down opponents with his famous low kicks. His powerful leg kicks were a massive part of his success.
Grappling Basics (Clinch & Ground Game)
Now, what happens when two fighters get up close and personal? That’s where grappling comes in.
The Double-Leg Takedown
This is the bread and butter of wrestling in MMA. A fighter shoots in low, grabs their opponent’s legs, and drives forward to take them to the ground. It’s a powerful move for a few reasons:
- It takes the fight from striking to grappling.
- It puts you in a dominant position on the ground.
- It can tire out a striking specialist.
- Fight Example: The king of the takedown was without a doubt Khabib Nurmagomedov. His “chain wrestling” involved relentless takedown attempts until he got his opponent to the mat, where he would dominate.
Clinch Control
The clinch is when fighters are grabbing each other while standing up. It’s often seen as a stall, but a skilled fighter can do serious damage from here using knees and elbows.
- Fight Example: The former middleweight champion Anderson Silva was a master of the Muay Thai clinch. He used it to land fight-ending knees on opponents, including his famous knockout of Rich Franklin.
Guard Positions & Escapes
Once the fight hits the ground, you need to know how to defend yourself. If you’re on your back, you’re in what’s called a “guard.”
- Closed Guard: You wrap your legs around your opponent’s waist. It keeps them from hitting you with full power and allows you to look for a sweep or a submission.
- Open Guard: You use your legs and feet to push and control your opponent from a distance.
Learning how to escape these positions is critical for defense, as a good escape can completely change the momentum of a fight.
Submission Techniques for Beginners
Submissions are how a fighter can force an opponent to “tap out” by applying a choke or a joint lock.
The Rear-Naked Choke
This is one of the most common and highest-percentage submissions in MMA. When an opponent’s back is turned, you wrap your arms around their neck and squeeze until they have to tap or go to sleep.
- Fight Example: Charles Oliveira is a submission machine who has used the rear-naked choke many times to win fights, earning him a reputation as one of the best submission artists in the sport.
The Guillotine Choke
This submission is a great counter to a takedown. If your opponent tries to take you down and their head is exposed, you can wrap your arm around their neck and apply pressure.
- Fight Example: Dustin Poirier is famous for his guillotine attempts. Even if they don’t finish the fight, they can force his opponent to use a lot of energy to escape.
The Armbar
A classic Jiu-Jitsu move. When you have an opponent on the ground, you can use your legs to isolate one of their arms, extend it, and force a tap.
- Fight Example: The legendary Ronda Rousey built her career on her incredible armbar, finishing almost all of her opponents with it in her early career.
MMA Defense Fundamentals
It’s not all about offense. A good defense is just as important.
- Striking Defense: You’ll learn to use head movement, blocking, and footwork to avoid getting hit.
- Takedown Defense: The sprawl is the most basic takedown defense. When an opponent shoots for your legs, you kick your legs back to the ground and put your weight on them to stop the takedown.
- Submission Defense: The key is to stay calm. You have to defend the submission before it’s fully locked in.
Conditioning & Footwork – The Hidden MMA Techniques
Cardio isn’t just about being in shape; it’s a “secret weapon” in MMA. When you’re tired, your technique falls apart. Having better cardio than your opponent can give you a massive advantage in the later rounds.
Footwork is also huge. Good footwork helps you move in and out of range, set up strikes, and avoid getting hit—all without throwing a single punch.
How Knowing MMA Basics Helps Betting Decisions
Understanding these basic techniques can make you a much smarter bettor.
- Analyze the Matchup: Is one fighter a pure striker with great knockout power, while the other is a dominant wrestler? You can predict how the fight will go based on their skill sets.
- Predicting Outcomes: If a striker has weak takedown defense and is fighting a great wrestler, it’s a good bet the wrestler will try to take the fight to the ground and win there.
Final Thoughts
No matter what your goal is, remember that the basics are the foundation of everything. The fancy spinning kicks and flying knees you see on TV are built on years of drilling simple jabs, takedowns, and submissions. Master the basics first, and the flashy moves will come later.
