Cornered Chimeras - Games To Fight Off The Wall & Out Of Corners

01.10.2025

Introduction To Fighting Off The Wall & Out Of Corners

Working from out of the corner is a regular feature of my work, so much so that I am tempted to create an entire Vagabond Warriors course out of the concept. The corner is an important aspect of self-defense, boxing, kickboxing, Muay Thai, and MMA. Grappling-only competitions tend to be open-sided, so their sports don't need to be concerned with fighting against walls, ropes, or fences. There is so much I have learned through training and teaching in this area, the nuances of fighting with the back to the wall or avoiding the corner, that I am in agreement with those who view it to be the "fourth range" of MMA.

My client's 1.5-hour Muay Thai class wasn't originally planned to focus on this aspect of training, but it came out in our first round of sparring.

The structured 3-minute rounds with 1-minute rest were as follows:

Specific Sparring Rounds

Round 1: Free-sparring to assess areas my client needs to improve upon. We concluded that working in and out of corners would be beneficial.

Round 2: Escape the wall sparring (kickboxing range). My goal was to get my client's back to the wall while he tried to escape by turning away from the wall and out of range.

Round 3: Pin opponent to the wall (kickboxing range). My client's goal was now the reverse of the previous round: he had to pin my back to the wall before I escaped by turning away and getting out of range.

Round 4: Avoid the corner sparring (clinch range). We began sparring against the wall in the clinch. My goal was to move my client into the corner of the gym, and his goal was to turn me into the wall.

Round 5: Avoid the corner sparring (clinch range). We reversed the roles of the previous round.

Round 6: Three square corner escape (boxing only). My client's job was to escape two-meter squares to his left or right without getting hit and also landing a clean punch on me.

Round 7: Three square corner escape (boxing only). Roles were reversed from the previous round.

Round 8: Three square corner escape (kickboxing only). As before, but with other strikes now permitted.

Round 9: Three square corner escape (kickboxing only). Roles were reversed from the previous round.

Pad-Work

We then took the information from the sparring and applied it to the pad-coaching for 3-minute rounds with 1-minute rest spots:

Round 1: Combinations moving off the wall and out of range

Round 2: Combinations pressing the pad-holder to the wall and blocking their escape path

Round 3: Start with back against the wall in the clinch and turn coach into the wall followed by knee strikes to the belly pad and Thai pads

Round 4: Keep coach against the wall with knees to the belly pad and Thai pads

Round 5: Boxing combinations from out of the corner

Round 6: Boxing combinations while matching footwork with cornered coach

Round 7: Repeat of round 5 but with Kickboxing combinations

Round 8: Repeat of round 6 with Kickboxing combinations

Nordic Curls

My client continued with his regular hamstring strengthening and injury prevention training as part of his ongoing efforts to achieve the challenging Nordic curl. This exercise is particularly effective for enhancing hamstring strength and resilience, which is crucial for athletes and active individuals who want to prevent injuries. To support his progress, we implemented a structured and comprehensive workout regimen that focused on various aspects of hamstring development. The workout included a series of targeted exercises designed to not only build strength but also improve flexibility and stability in the hamstrings and surrounding muscle groups.

The specific workout routine I utilised comprised several key components, including dynamic warm-ups to prepare the muscles for the upcoming activity, strength training exercises that emphasise the eccentric and concentric phases of muscle contraction, and mobility drills to enhance overall range of motion. We began each session with a warm-up that involved light aerobic activity, such as jogging or cycling, followed by dynamic stretches that specifically targeted the hamstrings and hip flexors.

As we progressed into the main workout, we incorporated exercises such as Romanian deadlifts, glute bridges, and single-leg deadlifts. These movements were carefully selected to engage the hamstrings in various ways, ensuring a comprehensive strengthening approach. We also included isometric holds and slow eccentric movements to further challenge the muscles and promote growth. To complement these strength-building exercises, we dedicated time to mobility work, which included foam rolling and static stretching to enhance flexibility and prevent tightness that could lead to injury.

Throughout this training process, we consistently monitored my client's form and technique, ensuring that he performed each movement correctly to maximise benefits and minimise the risk of injury. Additionally, we tracked his progress over time, making adjustments to the workout intensity and volume as needed to align with his evolving strength levels and goals. This meticulous approach not only aimed to achieve the Nordic curl but also to foster a robust foundation for his overall athletic performance and longevity in physical activities.

1. 3 x 5 sets of bent-over Nordics

2. 3 x 5 sets of negative Nordic curls

3. 2 x 10 sets of partial Nordic curls

4. 2 x 10 sets of Nordic curl pulses

Warm Down

We finished the class with a comprehensive and well-structured routine that included a variety of stretching techniques designed to enhance flexibility, improve muscle recovery, and promote overall physical well-being. The session began with a series of static stretches, which involved holding each position for an extended period of time to allow the muscles to relax and lengthen. These stretches were carefully chosen to target key muscle groups, ensuring that we addressed areas commonly affected by tension and tightness, such as the hamstrings, quadriceps, hip flexors, and shoulders.

Following the static stretches, we transitioned into slow dynamic stretches. This phase of our routine was characterized by controlled movements that gradually increased in range and intensity. The purpose of these dynamic stretches was to warm up the muscles and joints, preparing our bodies for more vigorous activities while also improving our overall mobility. Each dynamic stretch was performed with mindfulness, emphasising proper form and alignment, which not only helped in enhancing our flexibility but also in reducing the risk of injury.

To conclude our stretching routine, we incorporated Proprioceptive Neuromuscular Facilitation (PNF) stretches, a technique that combines both stretching and contracting of the targeted muscle group. This method is known for its effectiveness in increasing range of motion and flexibility. During the PNF stretching, we partnered up, allowing one person to provide resistance while the other performed the stretch, followed by a relaxation phase. This collaborative approach not only fostered a sense of teamwork but also enabled us to achieve deeper stretches through the application of this advanced technique.

Overall, the combination of static stretches, slow dynamic stretches, and PNF stretches created a well-rounded and effective stretching routine that catered to our individual needs, ultimately enhancing our physical performance and promoting a greater sense of relaxation and well-being. Each component of the routine was essential in preparing our bodies for the challenges ahead, ensuring that we left the class feeling rejuvenated and more in tune with our physical capabilities.

A video featuring some other off-the-wall specific sparring ideas