Top Cage Fighting Techniques for Beginners

Top Cage Fighting Techniques for Beginners

Cage fighting, also known as mixed martial arts (MMA), can be an overwhelming sport for beginners, but mastering a few fundamental techniques can make a big difference in your progress and confidence inside the cage. Whether you’re training for self-defense or aiming to compete at a high level, learning the core techniques of MMA is crucial. In this post, we’ll explore the top cage fighting techniques that every beginner should know, from striking to grappling and everything in between.

Top Cage Fighting Techniques for Beginners
Top Cage Fighting Techniques for Beginners

1. The Jab: The Foundation of Striking

Why It’s Important

The jab is one of the most fundamental and versatile strikes in MMA. It’s not just for attacking—it’s a tool for controlling distance, setting up other strikes, and gauging your opponent’s timing. The jab is typically thrown with the lead hand and is fast, light, and precise. While it might not be a knockout punch on its own, it plays a critical role in setting up more powerful strikes like crosses or hooks.

How to Execute It

To throw a jab effectively, keep your body relaxed and your hands up in a defensive position. From a standing stance, extend your lead hand quickly, aiming for your opponent’s head or body, while pivoting your body slightly for added reach. After throwing the jab, quickly return your hand to its starting position, ready to defend or throw another strike.

Why It Matters:

The jab is essential for creating openings and maintaining distance. A well-timed jab can keep your opponent off balance, allowing you to follow up with more powerful strikes.

2. Cross: Power and Precision

Why It’s Important

The cross is a powerful punch that can cause significant damage when thrown correctly. It’s typically thrown with the rear hand, following the jab, and is a key part of any striking arsenal. Combining the jab and the cross allows you to maintain pressure while also delivering knockout potential. When thrown properly, a cross can set the stage for other attacks like hooks or kicks.

How to Execute It

To throw a cross, rotate your hips and shoulders to generate power. As you throw the punch, step forward slightly with your rear foot to increase the reach and force. Aim for your opponent’s head or body, and remember to keep your non-punching hand up to protect your face.

Why It Matters:

The cross is one of the most effective knockout punches. Mastering it early gives you a strong foundation in striking, allowing you to mix up your attacks and keep opponents guessing.

3. Leg Kicks: Disrupting Balance and Mobility

Why It’s Important

Leg kicks, especially low kicks to the thigh, are a great way to weaken your opponent’s base and limit their movement. By targeting the lead leg, you can slow down your opponent and make them more vulnerable to other attacks. Kicks to the legs are particularly effective when you’re fighting against a striker, as they can disrupt their rhythm and take away their power.

How to Execute It

To throw a basic leg kick, pivot on your standing foot, and swing your rear leg in a wide arc toward your opponent’s thigh or calf. Keep your knee slightly bent as you make contact to absorb the impact and protect your shin. A well-timed leg kick should hit with the lower part of your shin.

Why It Matters:

Leg kicks are effective for controlling the pace of the fight, especially when paired with punches. They make it harder for your opponent to move or defend, increasing your chances of landing a knockout or winning on points.

4. Double Leg Takedown: Taking Control on the Ground

Why It’s Important

Takedowns are essential for any MMA fighter, and the double leg takedown is one of the most basic yet effective methods for getting your opponent to the ground. This move involves shooting in low, grabbing both of your opponent’s legs, and driving them to the mat. It’s especially useful against opponents who are better at striking, as it allows you to control the fight on the ground.

How to Execute It

To perform a double leg takedown, lower your level by bending at the knees and shoot forward, aiming to grab both of your opponent’s legs just above their knees. Once you have a firm grip, drive forward and lift their legs, bringing them down to the mat while maintaining control. Make sure to stay low and keep your head up to avoid being caught in a submission.

Why It Matters:

Mastering the double leg takedown gives you control over the fight, especially when you prefer a grappling-based approach. It’s a powerful move that transitions the fight from standing to ground control, where you can work for submissions or ground and pound.

5. Guard: Protecting and Attacking from the Bottom

Why It’s Important

The guard is a key position in MMA when you’re on the ground with your opponent on top of you. While it may seem like a disadvantage, having a solid guard allows you to defend, attack, and create opportunities for sweeps, submissions, and reversals. Learning how to use the guard effectively is essential, as it helps you stay safe while working to get back to your feet or submit your opponent.

How to Execute It

In the guard position, you should have your legs wrapped around your opponent’s waist, with your feet locked together. Use your legs to control their posture and prevent them from advancing. You can attack with submissions like armbars, triangles, or guillotines, or you can look for opportunities to sweep and reverse the position. Keep your hands active, defending against strikes and looking for openings.

Why It Matters:

A strong guard is a must for any beginner, as it gives you a way to defend and counterattack when you’re on the bottom. It also increases your chances of transitioning to a more dominant position.

6. Basic Submissions: Applying Pressure for a Tapout

Why It’s Important

Submissions are a crucial part of MMA, especially when the fight reaches the ground. For beginners, learning basic submission holds such as the armbar, triangle choke, or rear-naked choke can be the difference between losing and winning. These techniques are designed to force your opponent to tap out by applying pressure on joints or restricting their breathing.

How to Execute It

  • Armbar: From a dominant position like the guard, isolate your opponent’s arm and extend their arm against your body, hyperextending their elbow.
  • Triangle Choke: In the guard position, use your legs to trap your opponent’s neck and arm in a triangle shape, cutting off their air supply.
  • Rear-Naked Choke: From behind your opponent, use one arm to encircle their neck, while the other arm locks it in place, squeezing until they tap out.

Why It Matters:

Knowing how to apply basic submissions increases your finishing potential. Many fights are won with well-executed submissions, and mastering these techniques early will make you a threat in any situation.

Conclusion

As a beginner in cage fighting, focusing on mastering the core techniques—like the jab, leg kicks, takedowns, guard, and basic submissions—will give you a strong foundation in MMA. These skills are the building blocks of effective cage fighting strategy and will make you more versatile inside the cage. With time, practice, and dedication, you’ll continue to refine your techniques and improve your overall game. Whether you’re aiming for self-defense, fitness, or competition, starting with these fundamental techniques will set you on the right path to success in MMA.