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Hamstring and Foot Training

Author: Tony Hackerott
Date Posted: March 28, 2009

Hamstring

The warrior must develop the muscles that he cannot see in the mirror. When most warriors are asked to show off "their muscle," most quickly demonstrate the biceps of the upper arm. This area of the body is where warriors must develop some "beef" if they really want to go to the next level. Although this region of the body may not be as popular to work as the upper body, the warrior that addresses this region will surely have the upper hand in battle.

The hamstring group of muscles, which are found behind the thigh, are used in every aspect of MMA. Since this muscle group crosses the hip and the knee joint, there are many important uses that the warrior has for these powerful muscles. During stand-up, the hamstring group helps the warrior to move forward to strike, shoot in, and drive his opponent into the ropes. These muscles also allow dynamic range of motion, decelerate kicks, help to deliver power for punches, and extend the hip when sprawling to defend the takedown. On the ground, these muscles help flex the knee to control an opponent or stop an opponent from passing from guard or half guard and when the warrior has the hooks in while taking the back. These muscles are also used in submissions like the omoplata shoulder lock, the arm bar, and the triangle. Without strength in this region of the body, the warrior is stepping into the ring physically challenged and unprepared for victory.

An easy way to determine if you need to work this area is to turn to the side in front of a mirror and see if these muscles are flat-if they are, you have a major overhaul ahead.

Foot

Without a strong set of feet, the warrior is walking right into trouble.

Every fight starts "on the feet." Many fighters during a fight choose to attempt to get "back to the feet" to change the tempo of the fight. During training, the mixed martial artist will practice "feet to floor" drills. With these phrases being so common in the warrior's vocabulary, why then do most warriors never actually train their feet with specific exercises?

The foot is the only part of the body that connects to the ground during stand-up, the clinch, and takedowns during a mixed martial arts fight, in which no shoes are worn. Strength of the feet and ankles is critical, not only to best develop power during strikes and takedowns, but also to lock in the guard and assist in submission attempts on the ground. Understanding this, a warrior must make sure that training is followed to promote foot health and ensure injury prevention. When a warrior's feet are injured, he or she is surely miserable, less mobile, and training is reduced. When training is reduced, the chance for victory decreases.

About The Author

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T Hacker
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Article Source: JKD Street Combat - online collection of Exercise articles.

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