Base of Support Slides Base of Support
Foundational Stances & Stability
Lesson 1: Martial Arts Academy
The Essential Question
"How does controlling your center of gravity prevent you from being knocked down?"
The Physics of Balance
Center of Gravity (CoG)
The average position of all the parts of the system, weighted according to their masses. In humans: near the belly button.
Base of Support (BoS)
The area beneath an object or person that includes every point of contact that the object or person makes with the supporting surface.
Stability Zone
01. Neutral Stance
// READY POSITION
Feet shoulder-width apart
Toes pointing forward
Hands relaxed at sides or waist
Eyes forward, spine tall
High CoG + Narrow BoS = Low Stability
02. Defensive Stance
// GUARD POSITION
Step back with dominant foot
Feet slightly wider than shoulders
Slight bend in knees
Hands up, palms open
Increased Depth
Adding a "back-to-front" dimension to your base makes it harder to be pushed over forward or backward.
03. Horse Stance
// THE ANCHOR
Feet double shoulder-width
Deep bend in knees
Back straight (don't lean!)
Weights distributed evenly (50/50)
Maximum Stability
Low Center of Gravity + Huge Base of Support
The 'Unpushable' Challenge
Phase A
Partner A stands in Neutral Stance. Partner B gives a gentle push to the shoulders.
Observe what happens to their feet.
Phase B
Partner A drops into Horse Stance. Partner B gives the same gentle push.
How much harder is it to move them?
Stance Lab Teacher Guide Stance Lab
Teacher Facilitation Guide
Unit: Balance & Base
Lesson 1: Establishing Support
Lesson Overview
This lesson introduces 7th-grade students to the core concepts of physical stability. By manipulating their Center of Gravity (CoG) and Base of Support (BoS) , students will discover how martial artists maintain balance under pressure. The session transitions from theoretical understanding to tactile experience through the "Unpushable" challenge.
Learning Objectives
Define CoG and BoS in the context of human movement.
Demonstrate Neutral, Defensive, and Horse stances with proper alignment.
Explain why a lower CoG and wider BoS increase stability.
Safety & Conduct
Emphasis on "Gentle Resistance" (level 1-2 out of 10).
No pushing to the head, neck, or chest.
Hands on shoulders only during drills.
The "Unpushable" Challenge
Phase 1: The Tall Tree (Neutral Stance)
Students stand with feet together, hands at sides. Partners give a light 2-finger push to the shoulder.
Result: Students will easily stumble or take a step back to regain balance.
Phase 2: The Tripod (Defensive Stance)
Students step back with one foot, bend knees slightly. Partners push again.
Result: Stability increases in the forward-backward plane, but lateral stability remains moderate.
Phase 3: The Anchor (Horse Stance)
Students double their width and drop their weight. Partners push with a whole palm.
Result: Students should feel "glued" to the floor. Explain that their weight is now distributed over a massive area.
Post-Challenge Debrief
1
"When you were pushed in Neutral Stance, where did you feel your weight go? Why did you have to step back?"
2
"In the Horse Stance, how did lowering your hips change how the push felt on your shoulders?"
3
"If someone were to pull you forward instead of push you, which stance would be best? Why?"
Martial Arts Academy Curriculum © 2026 | Physical Education Department
Stable Stance Student Worksheet The Base Foundation
Name
Date
Period
Topic
Stability & Balance
Vocabulary Check
1. Center of Gravity (CoG)
In your own words, what is it and where is it usually located in a human?
2. Base of Support (BoS)
Draw a simple sketch of the "Base of Support" for someone standing in a wide horse stance.
Stance Mastery Checklist
Neutral
Feet Shoulder Width
Toes Forward
Back Straight
Defensive
Lead/Rear Foot
Knees Soft/Bent
Hands Up Guard
Horse
Wide 2x Shoulders
Deep Knee Bend
Stable Hips
Lab Reflection: The "Unpushable"
3. During the challenge, why was it so easy to move your partner in the Neutral Stance?
4. How did lowering your hips in the Horse Stance change your "stability zone"?
Stability Rule
"To become more stable, I should my center of gravity and my base of support."
Dojo Files #001 | Foundational Stances & Stability Lab
Footwork Flow Slides Footwork Flow
Dynamic Movement & Distance Control
Lesson 2: Martial Arts Academy
The Golden Rule
NEVER CROSS YOUR FEET
Crossing your feet creates a moment of zero stability. If pushed while your feet are crossed, you will fall.
The Slide-Step
// STEP & SLIDE
01
Push off your rear foot if moving forward.
02
Lead foot takes a small step (6-10 inches).
03
Rear foot slides back to original stance width.
Maintain the Gap
Your base width should never change for more than a split second.
Managing the "Safe Gap"
The Danger Zone
Within arm's reach. You are vulnerable to quick strikes or grabs.
The Safe Gap
2-3 arm lengths away. Gives you time to react to movement.
The Observation Zone
Beyond reach. Used for assessing potential threats.
Tag the Knee
A game of speed, stance, and strategy. Tag your partner's knee while keeping yours safe.
RULES
Light taps only (no slapping)
Stay in a defensive stance
Move forward, back, left, right
CRITICAL SKILL
If you cross your feet, you will be too slow to dodge! Focus on the Slide-Step.
Movement Master Teacher Guide Movement Master
Dynamic Footwork Facilitation Guide
Unit: Balance & Base
Lesson 2: Dynamic Movement
The Movement Principle
Moving with a constant base is the primary goal. Students often cross their feet when rushing. This lesson is about slowing down to speed up—mastering the Slide-Step ensures they are never off-balance while moving.
Technical Breakdown: The Slide-Step
STEP 1
Initiation
Push off the rear foot to move forward. The weight shifts slightly.
STEP 2
The Reach
Lead foot steps forward. Do not take a large step (no more than 12").
STEP 3
The Recover
The rear foot slides to catch up, returning to original stance width.
CHECK
Stance Check
Feet should never be closer than shoulder-width during any part of the move.
Game Guide: Tag the Knee
Setup
Pairs in 5x5 foot squares (tape or cones).
Both start in Defensive Stance.
Hands must stay up (guard position).
Progression
Round 1: Slow motion. Focus only on footwork.
Round 2: Normal speed. Crossing feet = 5 pushups.
Round 3: "The Predator": One student moves, the other must mirror and maintain the 3ft gap.
Common Errors & Cues
Observation The "Why" Correction Cue Narrowing stance after step Failing to slide the rear foot far enough. "Widen the base!" Bouncing vertically Lifting feet too high off the floor. "Slide like you're on ice." Crossing lead/rear Moving the wrong foot first for the direction. "Lead with the lead foot."
Martial Arts Academy Curriculum © 2026 | Physical Education Department
Safe Gap Drills Handout Dynamic Movement
Name
Date
Focus
Distance & Flow
Part 1: The Slide-Step Mechanics
Recall the rules for moving without crossing your feet:
To move Forward : Move your front foot first.
To move Backward : Move your back foot first.
To move Left : Move your left foot first.
To move Right : Move your right foot first.
Wait... why does this matter? What happens if you move your left foot first while trying to move right?
Self-Check during drill
"Did I cross my feet?"
Always Wide Base
Heels stay low
Eyes on partner's chest
Part 2: The Safe Gap
In the "Tag the Knee" game, you must maintain a "Safe Gap". Use the space below to reflect on your distance management.
Danger Zone
Too close! You got tagged easily.
1
2
3
Times caught here
The Safe Gap
Perfect! You had time to dodge.
Target Zone
Observation
Too far! You couldn't tag back.
1
2
3
Times hesitant
Final Performance Review
Describe the moment you felt most in control. What were your feet doing?
When you were tagged, was it because you were too close, or because you were off-balance?
Movement Intelligence Report // Dojo Files #002
Safe Landing Slides Safe Landing
The Science of Ukemi (Breaking Falls)
Lesson 3: Martial Arts Academy
Physics of Impact
The Rigid Object
Impact is concentrated in one small spot. Stress is high. The object breaks.
The Rounded Object
Impact is dispersed across a curve. Stress is shared. The object survives.
Disperse
The Force
Rule #1: The Chin Tuck
Protect the Computer
Your brain is the "computer." If your head hits the floor, the computer crashes.
Glue your chin to your chest. Look at your belt.
The Back Breakfall (Ushiro Ukemi)
1
Crouch
Get low to the floor. Reduce the distance of the fall.
2
Round
Chin to chest. Curve your back like a rocking chair.
3
Roll
Rock backward gently onto your shoulders (NOT your neck).
4
Slap
Slap the mat with open palms at 45 degrees to absorb energy.
The Power Slap
// ENERGY TRANSFER
Why do we slap the floor?
By hitting the mat with your arms just before your body lands, you send kinetic energy into the floor through your palms instead of your spine.
45 Degree Rule
Arms too wide = shoulder injury.
Arms too close = elbow injury.
Breakfall Safety Teacher Guide Breakfall Safety
Ukemi Instruction & Progression Guide
Unit: Balance & Base
Lesson 3: Injury Prevention
Critical Safety Protocol
Falling drills must ONLY be performed on high-quality gymnastic mats or specialized martial arts flooring. DO NOT progress a student to the next level until they demonstrate a 100% successful chin-tuck at their current level.
The 3-Stage Progression
STG 1
Seated Rocking (The Cradle)
Student sits with knees hugged to chest, chin tucked. Roll back onto the upper back and return to sitting. Goal: Master the curved spine.
STG 2
Squatted Roll (The Low Fall)
Student starts in a deep squat. They gently sit back, rolling into the cradle. Introduce the "slap" as they reach the upper back. Goal: Synchronize the slap with the landing.
STG 3
Standing Breakfall (The Full Release)
Student stands, lowers themselves by squatting first, then rolls back. NEVER fall straight back from a locked-knee standing position. Goal: Complete deceleration.
Mastery Checklist & Cues
If you see...
Head snapping back: Student isn't looking at their belt.
Flat back (thud sound): Student is landing like a board.
Elbows hitting first: Slap is too narrow/close to body.
Say this...
"Glue your chin to your chest!"
"Be a rocking chair, not a table."
"Slap the mat like you're mad at it!"
The "Impact Demonstration" Hook
Before starting, hold a raw egg and a bouncy ball.
Ask: "Why does the egg break while the ball bounces?"
Explain: The ball deforms and spreads the impact across its surface. The egg stays rigid and takes all the force in one spot. Today, we are training your body to be the ball—absorbing and spreading impact so you don't "break."
Martial Arts Academy Curriculum © 2026 | Physical Education Department
Landing Logic Student Log Landing Logic
Name
Date
Focus
Safety First
Part 1: The Physics of the Fall
Complete the following statements based on the demonstration:
1. To protect my "computer" (brain), I must keep my glued to my chest.
2. When I land like a "rocking chair," I am the impact across my entire spine instead of one point.
3. Slapping the mat at a 45-degree angle helps to energy away from my body.
Part 2: Skill Progression Log
Self-check your comfort level as we move through the stages.
Stage The Challenge Confidence (1-5) Safe? 1. Seated Rock Can you rock without your head touching the mat? _____ 2. Squat Fall Can you synchronize the "slap" with the landing? _____
|
| 3. Full Ukemi | Can you fall from standing and stay relaxed? | _____ |
|
Part 3: Reflex Reflection
What was the hardest part of the breakfall for you? (Tucking chin, rolling, or slapping?)
Why do you think we practice this drill slowly before doing it at full speed?
Safety Manual // Dojo Files #003
Always Train with a Partner & Coach
Power Breath Slides Power Breath
Core Shielding & Breath Mastery
Lesson 4: Martial Arts Academy
The Core Shield
Your core isn't just about "6-pack abs."
It is the stabilizer that connects your upper and lower body. A strong core keeps your stances solid and protects your internal organs.
Brace for Impact
KIAI!
// THE POWER EXHALE
Why do martial artists shout?
"A sharp, loud exhalation instantly tightens the abdominal muscles, creating a physical shield and increasing power."
Step 1
Inhale deep into the belly (not the chest).
Step 2
Tighten the abs (imagine being punched).
Step 3
Sharp exhale: "HA!" or "KIAI!"
Synchronization
"Moving without breath is moving without power."
"The moment of impact should be the moment of the Kiai."
THE PLANK CHALLENGE
Hold a plank. Every 10 seconds, perform a sharp, audible Kiai.
FEEL the abs tighten further on the exhale.
Core Conditioning Teacher Guide Core Conditioning
Stability & Breath Facilitation Guide
Unit: Balance & Base
Lesson 4: Internal Stability
The Internal Base
External stances are only as strong as the internal connection. This lesson teaches students to brace their core using isometric tension and forced exhalation (Kiai) .
Stability Circuit
01
The Breath-Braced Plank
Action: Hold a standard plank. On your whistle, students must exhale sharply ("HA!") while squeezing their abs as hard as possible.
Teacher Cue: "Imagine a medicine ball is about to drop on your back. Brace!"
02
Static Leg Lifts with Kiai
Action: Students lie on their backs, feet 6 inches off the ground. On your signal, they lift to 45 degrees and Kiai.
Teacher Cue: "Exhale the air out to lock the spine to the floor."
03
The "Statue" Resistance
Action: In Horse Stance. Partners gently (20% effort) try to pull or push the student's shoulders. The student must Kiai to anchor themselves.
Teacher Cue: "Your breath is your anchor. Use it!"
The "Why" of the Kiai
1. Physiological Guarding
Sharp exhalation forces the diaphragm up and the abdominal wall in. This creates an intra-abdominal pressure that protects the spine and internal organs from trauma.
2. Psychological Focus
The vocalization focuses the intent and can startle or deter a potential threat. It helps manage the "fight or flight" response by regulating breathing.
Safety & Modification
Don't hold breath: Ensure students are actually exhaling. Holding breath during exertion (Valsalva maneuver) can cause dizziness or blood pressure spikes.
Back Pain: If a student feels back pain during leg lifts, have them tuck their hands under their glutes or bend their knees slightly.
Martial Arts Academy Curriculum © 2026 | Physical Education Department
Breath and Body Tracker Log Breath & Body
Name
Date
Topic
The Core Shield
Part 1: The Physiology of Power
When you exhale sharply (a Kiai ), what do you feel happening to your abdominal muscles (your core)?
Observation Drill:
Take a deep breath and hold it. Now, poke your belly. Now, exhale with a loud "HA!" and poke it again. What's the difference?
Part 2: Conditioning Log
Record your results from today's drills.
The Kiai Plank
Total Time
_____ sec
Kiais Performed
_____
Intensity (1-10)
_____
Goal: Maintain perfect form even during the sharp exhale.
Leg Lifts (6-Inches)
Round 1 Confidence:
Did your lower back stay on the floor?
Yes
No
Part 3: Critical Thinking
How can controlling your breath help you in a real-life high-stress situation (like an emergency or a conflict)?
Internal Stability Log // Dojo Files #004
Reaction Ready Slides Reaction Ready
Agility, Response & Skill Integration
Final Lesson: Martial Arts Academy
The Ultimate Goal
Motor Recall
Moving your feet correctly without having to think about it.
Reaction Time
Shrinking the gap between seeing a change and responding to it.
Everything
Connects
Today
The Mirror Drill
The Setup
Partner A is the Leader . Partner B is the Mirror .
Leader moves using the Slide-Step in any direction. The Mirror must match the move and maintain the Safe Gap.
No Lag Time
Instant Transition
Unpredictability
Reaction Toss
"Your partner tosses a reaction ball (or tennis ball). You must adjust your stance instantly to catch it without losing your balance or crossing your feet."
THE GAUNTLET
STATION 1
Rapid Stance Transitions
STATION 2
Obstacle Footwork Flow
STATION 3
Kiai Plank Bursts
STATION 4
The 5-Step Breakfall
Final Assessment Today
Agility Circuit Teacher Guide Reaction Circuit
The Gauntlet Facilitation Guide
Unit: Balance & Base
Lesson 5: Skill Integration
Final Integration
Today's lesson is a cumulative performance. Students must demonstrate all learned skills—Stances, Slide-Step, Breakfalls, and Kiai—under the pressure of reactive drills. The goal is subconscious execution .
The Gauntlet Circuit Stations
Station 1: Rapid Fire Stances
Focus: Muscle Memory
Teacher/Leader calls out "Neutral!", "Horse!", "Defensive!" in random order. Students must transition instantly and hold for 2 seconds with a Kiai.
Station 2: The Obstacle Flow
Focus: Slide-Step Precision
Set up cones in a zigzag pattern. Students must navigate the course using ONLY the Slide-Step, never crossing feet, while keeping hands in Guard.
Station 3: Reaction Catch
Focus: Reflexive Balance
Pairs toss a reaction ball or tennis ball. If the ball is low, student must drop into Horse Stance to catch. If high, shift using Slide-Step.
Station 4: Mastery Breakfall
Focus: Safety Application
On a whistle, students perform one controlled Back Breakfall. Emphasis on: Chin-tuck, Round back, 45-degree slap.
What to Observe (The Rubric)
Stance Integrity: Do they lose their base when tired? (Watch for narrow feet in the Horse Stance).
Movement Fluidity: Are they jumping/bouncing, or sliding smoothly across the floor?
Breath Control: Is the Kiai loud and sharp, or forced and quiet?
Facilitation Tips
"Increase the speed of calls as the round progresses to test their breaking point."
"Ensure rotations happen every 3 minutes to keep energy high."
"Use music with a strong beat (90-110 BPM) to help students find a rhythm in their footwork."
"Reward students who maintain the 'Safe Gap' consistently during the Mirror Drill."
Martial Arts Academy Curriculum © 2026 | Physical Education Department
Skills Mastery Assessment Rubric Unit Mastery
Student Name
Class/Section
Assessment
Final Gauntlet
Skill Performance Rubric
Competency Emerging (1) Proficient (2) Mastery (3) Stance Stability Narrow base; loses balance when pushed. Consistent base in static positions. Unshakeable base; low CoG even when reactive. Slide-Step Flow Crosses feet; bounces vertically; slow. Correct footwork; occasional crossing. Glides smoothly; maintains width at all times. Breakfall Safety Chin untucked; flat back landing; no slap. Chin tucked; rounded back; timed slap. Perfect form; complete energy dispersion. Breath Integration Holds breath; no vocalization. Kiai is present but mistimed. Sharp Kiai synchronized with every impact.
Final Reflection
How has your understanding of your own "Center of Gravity" changed over the last 5 lessons?
In your own words, why is "Self-Defense" mostly about movement and safety rather than just strength?
Instructor Feedback
Overall Score:
/ 12
Evaluator Signature:
Unit Completion Certificate // Dojo Files Final Assessment