Developing An Effective Jab for MMA

• By Owen Reilly

The jab is by far the most fundamental punch in all forms of martial arts that emphasize striking. Although not typically a knockout strike, the jab is used for numerous purposes, including establishing range, setting up other strikes or takedowns, or even as a defensive tool. Although simple, developing an effective jab takes time and consistent drilling. This blog reviews the uses of the jab, drills for improving your jab, and variations of the jab that are often employed in MMA.

Primary Uses for the Jab:

Unlike boxing, MMA uses significantly smaller gloves, putting a greater emphasis on movement and distance control. In MMA, the jab is a key factor when:

1. Establishing Range- A good jab helps to establish your range when beginning a fight and allows you to control where and when striking engagements occur. Consistently throwing your jab, regardless of whether it hits or not, will let you gauge where you can strike your opponent.

2. Setting Up Power Shots and Takedowns- After establishing your range, you can use your jab to set up combinations or use it to initiate takedowns. Using your jabs to force reactions from your opponent creates further openings for power shots such as crosses, overhands, kicks, or even takedowns, depending on your grappling skill.

3. Defending Opponent Strikes or Takedowns- When your opponent attempts to initiate a striking exchange or set up a takedown, a well-placed jab can completely disrupt your opponent's striking rhythm and allow you to take control of the fight. The jab can be used to create space and distance yourself from your opponent, especially if you can effectively utilize your jab while moving backward. 

How to Develop Your Jab:

Numerous drills can help cultivate an effective MMA jab using pads, a sparring partner, a bag, or a vertical flat surface such as a wall, or without using any equipment. A few of these drills include:

Double and Triple Jab Drills- This drill can be done using pads or shadow boxing. For this drill, practice throwing multiple jabs repeatedly (either two or three) while continuing to keep your back hand up. Doing so will improve your comfortability when throwing several jabs and increase your endurance.

Jab and Sprawl Drill- The jab and sprawl drill can be done with no equipment and involves throwing a jab and immediately sprawling to get used to throwing a strike and reacting immediately to a takedown. 

Jab and Angle Out Drill- This drill can also be done using pads or on your own. Work on throwing a jab and taking a step and pivot to work on angling off after throwing a strike. Doing so will build muscle memory to move after throwing strikes.

Distance Control Drill- For this drill, you will need a partner. Have said partner slowly advance towards you while you move backwards and throw your jab. Doing so will allow you to improve your jab as a defensive tool and give you the skills necessary to fight when going backward.

Jab Variations:

Power Jab- Unlike the normal jab, the power jab is meant to cause a significant amount of damage. This jab is thrown with much more power and is significantly stiffer than a normal one.

Up-Jab or ‘Juppercut’- This jab is thrown at an upward angle and from a crouched stance. This jab is also typically thrown with your fist sideways rather than typical strikes. Similar to the power jab, this variation is also meant to damage your opponent.

Flicker Jab- This jab, unlike the previous two, is a quick, distracting strike rather than a strike to cause damage. Throwing multiple flicker jabs in a row can be a frustrating and disrupting scenario for an opponent to deal with.

Developing and training your jab is often overlooked because of how fundamental the punch is, however, perfecting your jab and understanding its uses can be crucial to determining the outcome of a fight.