When sports fans think of the concept of ”pliability” as it pertains to human activity, visions of ballerinas, gymnasts, and yoga masters usually flash through their brains; the typical mixed-martial artist typically does not. Even so, despite initial assumptions, flexibility can be a great asset in any martial art, including cage fighting, both in stand-up situations and on the ground. Athletes such as BJ Penn and George St. Pierre have displayed the benefits of flexibility when coupled with powerfulness.
Having awesome pliability helps in two key ways: In Muay Thai, flexibility in one’s hamstrings, quadriceps, groin, hip flexors, and back can increase a fighter’s capacity to deliver not only high kicks, but also have a considerable amount of extension and, therefore, power in his low kicks. In wrestling, elasticity in one’s legs is critical to prevent injury during takedown attempts and defense. In Brazilian Jiu-Jitsu, pliability can be an monumental advantage, particularly in the guard. The “rubber guard” and other methods of controlling an opponent from the bottom can be an incredibly aggravating obstacle for an opponent, even one that is bigger and stronger. Back and neck pliability are great assets for bottom and inverted positions and allow for greater range of movement and the ability to withstand being stacked or sprawled upon. Flexibility of the joints, such as the ankles, elbows, and shoulders can give a fighter more time to escape an approaching submission.
Flexibility is usually a natural asset for children under the age of eleven. However, once puberty starts, elasticity, especially in boys, tends to greatly decrease if it is not worked on actively. Teens that stay flexible through puberty generally are flexible in their adult lives. Obviously it would be great to have a time machine to go back and apply this knowledge to our pubescent lives, but the reality is that, like most things in life, we are stuck with the decisions that we made when we were younger and less knowledgeable and motivated. All is not lost however. Flexibility is something that can be gained; it is simply harder won for some people.
If you want to increase and keep flexibility, it is important to make a commitment to making stretching part of your regular workout routine. If you stretch every day for a week then take two weeks off, you will destroy the gains that you made during that first week. Part of the flexibility commitment is stretching not only before you work out, but after as well. In fact, some of your biggest pliability boosts will be after your workout, after your muscles have been warmed and broken down for an extended duration of time.
As with anything else, you should have goals in your flexibility training that pertain to Muay Thai, Brazilian Jiu-Jitsu, or mixed-martial arts. If you are having trouble with your leg kicks, begin focusing on your legs, especially any muscle groups that you can feel tightness in when you throw the technique. In Brazilian jujitsu Juijitsu, if you are having hurdles withstanding guard passes because your back is too tight, start focusing on your back and neck. When selecting your goals, it is important to remember that our muscles, tendons and ligaments are all somehow connected to each other and you may need to work on your problem area’s “next door neighbor”. A common pair of problem muscles are the hamstrings and the lower back. If one is tight, it will be hard to increase the pliability of the other.
In appropriate stretching to gain flexibility there is a fine line between comfort and pain; in order to gain, you need to push yourself into a region of discomfort without entering the spot of injury. A good way to do this is: after a brief warm-up or after your workout, begin with dynamic stretching. In dynamic stretching, you will be lightly bouncing in and out of your comfort zone. For example, if you are stretching your hamstring in a hurdler’s stretch, you will lower your body with your back straight (to isolate the muscle) until the stretch becomes slightly uncomfortable. From there, lightly bounce lower to your leg and back to the edge of your comfort zone for at least one minute. Again, listen to your body! You do not want to injure the muscle by pulling or tearing it; however, you may be slightly sore the next day. Continue to breathe while you are dynamically stretching.
As soon as you are done with the dynamic stretching exercises for however many muscle groups you are working on, move on to a more static stretch that is more like the stretching found in yoga. Breathing and relaxation are extremely important during this exercise. Start in a resting position; for our hamstring example, you would be sitting upright in your hurdler’s stretch position. Take a deep breath in. As you exhale slowly, lower yourself into the stretch and begin to relax your body. Try to relax as much as your body as possible while keeping good form in the stretch (keeping the muscle isolated). It may seem like your body is going to go farther than it is able- that is the beginning of your pliability gain! Relax and stay in the stretch for at least one minute.
Once you commit to putting it in your workout routine, it will start to become normal, a good habit to increase the condition of your body and your game. Martial artists do not need to be ballerinas and yoga masters, but flexibility training should be part of any fighter’s regiment to both advance their technique and prevent injury.
Rodrigo started his Gracie Jiu-Jitsu at the age of 14, in the original Gracie Academy in Rio de Janeiro. Vaghi’s instructors were Grandmaster Helio Gracie and his sons: Rickson, Royce, Royler and Rolker. After many years of training with the Gracie Family, Rodrigo has become a close family friend and black belt instructor representing the undisputed champion of the Gracie’s: Rickson Gracie. Rodrigo Vaghi is the proud owner of Vaghi Martial Arts and head of it’s Mixed Martial Arts St Louis Brazilian jujitsu Program.
Find out more about Brazilian Jujitsu at www.submissionjiujitsu.com
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