Quick Effective MMA Partner Drill With Ms Fitness Olympia!

Here’s a fun drill for you that blends striking, kicking, focus and hand-eye coordination.

This is a partner drill that can be used as a time filler or as part of a workout.


In the video below,  you’ll see that I have 2 focus mitts on my hands.

When I say “1”, I’ll hold up one mitt, while my partner performs:

  • Jab
  • Cross
  • Kick, Kick, Kick


When I say “2”, my partner will perform:

  • Jab
  • Cross
  • Hook
  • Switchkick
  • Kick, Kick, Kick


That’s it in a nutshell.


  1. Do a total of 10 “reps” calling out “1” and “2” randomly to keep your partner guessing.  Then switch.  Your partner holds the focus mitts for 10 reps.
  2. Add a “3”.  Each time you call out “3”, your partner does 3 burpees.
  3. Call out “1”, “2” and do that combo as 1 non stop rep.

You get the picture.

I’ve used this fun drill for years and my clients never get tired of it as long as I change things up.  They love adding striking and kicking to the training as it makes them feel more “bad ass”.

Special thanks to Adela Garcia – my partner in the video.  Adela has won the IFBB Pro Ms Fitness Olympia 8 times!


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