Tired of stiff hips or tight hamstrings limiting your MMA performance? Whether you’re looking to throw higher kicks, transition fluidly on the ground, or simply move more freely, flexibility can be your secret weapon. In MMA, fighters who master flexibility can pull off offensive and defensive maneuvers that others simply can’t, giving them a clear advantage on fight day.
However, with training schedules already packed to the brim, many fighters struggle to find time for quality flexibility work. At The MMA Training Bible, we believe in maximizing results with minimal effort, so in this article, you’ll discover the science behind effective stretching—and how to integrate it into your routine without neglecting other critical aspects of your fight prep.
Quick Tip: For a comprehensive deep dive into flexibility and warm-up routines, Session 6 of my Science of MMA Course provides a “book” of stretching techniques (dynamic, static, PNF) and proven recovery strategies. This course covers far more than flexibility, so if you’re serious about your fight game, enroll now to unlock your full MMA potential.
Why Flexibility Matters in MMA
MMA is a multi-dimensional sport requiring fast transitions, explosive strikes, and fluid defense. Simply put, tight muscles limit your range of motion, reducing your efficiency and power in the cage. With adequate flexibility, you can:
- Perform high-amplitude techniques (like head kicks) more effectively.
- Improve your defensive maneuvers, from guard retention to submission escapes.
- Reduce your injury risk, since flexible joints can handle unexpected twists and turns.
Despite its importance, flexibility often takes a back seat to activities like sparring, cardio, or strength work—mostly because time is limited. That’s why a strategic, science-based approach is crucial: you get maximum flexibility gains without an unmanageable time commitment.
The Science of Flexibility
Flexibility is defined as your ability to move a joint through its complete range of motion (ROM). It’s influenced by:
- Muscle stiffness (actual or perceived)
- Tendon and ligament tightness
- Body temperature and individual biomechanics
Numerous studies confirm that consistent stretching can improve flexibility (2), although scientists still debate precisely how. Regardless of the mechanism, long-term stretching programs—when done properly—will typically increase ROM by 5 to 16 degrees (7,8). This translates into faster, more fluid techniques that can overwhelm your opponent.
Important Note:
Static stretching before high-intensity training or competitions may impair your strength and power output (4). Consider dynamic stretching before workouts, and save static stretches for separate sessions or after training.
Evidence-Based Stretching Guidelines
At The MMA Training Bible, we reviewed the latest research (5-9) and identified the minimal effective dose of stretching to see real gains in flexibility:
- Duration: A program of at least 4 weeks in length (6-8)
- Frequency: 3 to 5 days per week (5-7,9)
- Intensity: Hold each stretch at a max tolerable limit for ~30 seconds (5-7)
- Volume: 1 to 3 sets per stretch (5,7-9), with 1 to 4 exercises targeting each muscle group (7)
Following these principles ensures you gain noticeable flexibility in a time-efficient manner.
Sample Program: Lower Body Focus
Below is a snapshot of a real program I designed for a fighter looking to improve hip flexibility for higher kicks. (Remember to test your baseline flexibility first, so you can track progress.)
- Warm-Up
- Light jogging or cycling until you break a sweat
- Dynamic stretches (arm swings, hip circles, leg swings)
- Stretching Session
- 3 sessions weekly, each separate from heavy training
- Each stretch: hold 30 seconds at max tolerable limit, 1-3 sets
- Focus on key areas (e.g., hip flexors, hamstrings, adductors)
- Progress Tracking
- Retest your flexibility every 6-12 weeks to confirm improvement
For more in-depth instruction, including images and a library of specific stretching exercises, check out Session 6 of The Science of MMA Course. There, you’ll also learn:
- How to balance flexibility training with your strength and conditioning program
- Which dynamic vs. static stretches to use and when
- Additional PNF techniques for rapid flexibility gains
Beyond Flexibility: Unstoppable MMA Performance
Improving ROM is just one piece of the MMA puzzle. If you really want to:
- Master your energy systems for relentless endurance
- Build explosive strength and power
- Avoid overtraining and manage recovery like a pro
- Implement a performance testing battery to track progress
…then the Science of MMA covers all these topics and more. This eight-part video training course distills years of research and coaching experience into practical, step-by-step modules you can apply immediately.
Why trust me? I’m Dr. Jason Gillis, with advanced scientific training in human applied physiology and a background in MMA. I’ve worked with fighters at all levels to optimize performance in the cage. This course combines cutting-edge research and real-world experience to help you train smarter, not harder.
Ready to Elevate Your Game?
Stop relying on random, outdated stretching advice that could hurt more than it helps. Level up your flexibility and overall MMA performance with a proven, scientific approach. When you’re ready to transform your training routine, click here to enroll in The Science of MMA—you’ll gain instant access to every lecture, including the flexibility-specific session and much more.
Don’t settle for limited ROM or guesswork. A few adjustments in your stretching routine can mean the difference between fighting fit or not fighting at all.
Tell Me What You Think
Have you tried integrating evidence-based stretching into your routine? Leave a comment below and let me know your biggest flexibility challenge. If you found this article valuable, please share it with your training partners—they’ll thank you when they see the difference in their own performance.
Stay flexible, stay strong, and keep evolving.
— Dr. Jason Gillis, The MMA Training Bible
References
- Thompson, Gordon & Pescatello (2010) In: Edited by Thompson, Gordon, Pescatello, (8th ed.) (p.60 to 104). Baltimore, USA: Lippincott Williams & Wilkins.
- Weppler, Magnusson (2010) Physical Therapy, 90(3), 438-449.
- Chen et al. (2011) Medicine and Science in Sports and Exercise, 43(3), 491-500.
- Behm & Chaouachi (2011) European Journal of Applied Physiology, 11, 2633-2651.
- Bandy, Irion & Briggler (1997) Physical Therapy, 77(10), 1090-1096.
- Higgs & Winter (2009) The Journal of Strength and Conditioning Research, 23(5), 1442-1447.
- Marshall, Cashman & Cheema (2011) Journal of Science and Medicine in Sport, 14, 535-540.
- Nakamura et al. (2011) European Journal of Applied Physiology, DOI 10.1007/s00421-011-2250-3.
- Roberts & Wilson (1999) British Journal of Sports Medicine, 33, 259-263.
Next Steps
- Test Your Flexibility with baseline measurements.
- Adapt the sample stretching program to your schedule.
- Enroll in The Science of MMA to unlock Session 6: Warm-Ups & Flexibility and other modules that will take your MMA game to the next level.
Ready to train smarter, not harder? Enroll now and join the fighters, coaches, and trainers who are revolutionizing their approach to MMA.