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Balance Exercises for MMA

By Eric Wong, BSc, CSCS

Barely any MMA fighters (or anyone in the gym) trains their single-leg balance. Single-leg balance is key for a mixed-martial artist because you'll often be caught in situations requiring you to balance on one leg, such as when an opponent grabs your leg in a single-leg.

One thing you don't want to do (unless you're rehabbing an injury) is focus on standing on unstable things like BOSU balls, discs, or foam rollers. These tools don't do anything for performance and limit the strength you can build.

You might think they're great for balance, but the truth is, the ground doesn't move under you, you move over the ground, so it's a different neuromuscular pattern that doesn't transfer over to a real life situation.

So what kind of exercises do you want to do?

Check out videos of 3 of them here:


Adding these exercises into your MMA strength and conditioning program will help you improve your performance in the cage.

If you don't have a workout program that you're following that includes a periodized plan to get you in PEAK condition for a fight, you're limiting yourself. Start following one now and never be nervous about your conditioning again:

=> Proven MMA Workout Program


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