5 Essential Techniques Every Beginner Should Master

Whether you're stepping onto the mat for the first time or looking to refine your basics, mastering these five essential techniques will accelerate your progress and keep you safe during training.

1. The Jab - Your Most Important Weapon

The jab is the foundation of all striking. It's fast, versatile, and sets up everything else in your arsenal.

Key Points:

• Keep your chin tucked and shoulder raised to protect your face
• Extend fully but don't overreach
• Snap the punch back quickly to your guard
• Use it to measure distance, set up combinations, and control the pace

Common Mistake: Dropping your hand after throwing the jab. Always return to your guard position immediately.

2. The Sprawl - Defending Takedowns

In MMA, you need to defend against takedowns. The sprawl is your first line of defense.

Proper Technique:

• Shoot your hips back and legs behind you
• Keep your weight on your opponent's shoulders
• Spread your legs wide for a strong base
• Keep your head up and chest forward

Training Tip: Practice sprawls daily, even without a partner. They should become second nature.

3. The Rear Naked Choke - The King of Submissions

This is one of the highest percentage submissions in MMA and Brazilian Jiu-Jitsu.

Step-by-Step:

• Secure back control with both hooks in
• Slide one arm under the chin (not across the face)
• Grab your opposite bicep
• Place your free hand behind their head
• Squeeze your elbows together, not just your arms

Safety Note: Always tap early when training. There's no shame in tapping - it's how you learn and stay healthy.

4. The Basic Guard Pass - Establishing Top Position

Passing the guard is essential for controlling the fight on the ground.

Fundamental Concepts:

• Maintain good posture - don't let them break you down
• Control their hips to prevent movement
• Be patient - rushing leads to mistakes
• Keep your base wide and weight distributed

5. The Teep/Push Kick - Creating Distance

This Muay Thai technique is perfect for controlling range and keeping aggressive opponents at bay.

Execution:

• Lift your knee high first
• Push through the ball of your foot or heel
• Aim for the hips, stomach, or chest
• Use it to disrupt your opponent's rhythm
• Return to your stance quickly

Putting It All Together

These five techniques form the foundation of effective MMA training. Master them before moving on to more advanced techniques. Remember:

• Quality over quantity - Perfect technique beats sloppy repetitions
• Drill consistently - Muscle memory takes time to develop
• Get feedback - Work with coaches to refine your form
• Be patient - Mastery is a journey, not a destination