Stance Mastery Slides Balance and Base
Martial Arts Foundations: Lesson 1
The Unpushable Student
"A tree with deep roots can weather any storm."
The Challenge:
Stand with feet together and push. Easy?
Stand wide, knees bent, and push. Impossible?
Why does lowering your Center of Gravity make you harder to move?
Demonstration Area
Kiba-Dachi: Horse Stance
Key Cues:
1 Feet 2x shoulder-width
2 Toes pointed straight ahead
3 Thighs parallel to the floor
4 Back straight (like sitting)
Stability Profile
Maximum side-to-side balance
Zenkutsu-Dachi: Front Stance
Key Cues:
1 One leg back, one leg forward
2 Front knee bent over ankle
3 Back leg completely straight
4 Hips squared to the front
Stability Profile
Power for moving forward
Why Stances Matter
Foundation
Like the foundation of a house, your stance supports everything you do above it.
Energy
Strong stances allow energy to flow from the earth through your body into your strikes.
Safety
Good balance prevents you from falling and helps you absorb impact without injury.
"Your feet are your roots. If they are weak, you will fall."
Stance Logic Worksheet Stance Logic
Martial Arts Foundations // Lesson 1: Balance
Name:
Date:
Part 1: Physics of the Dojo
In martial arts, your Center of Gravity (COG) is the point where your weight is most concentrated. To be stable, your COG must be low and stay inside your Base of Support (the area between your feet).
Scenario A: Feet Together
Why is this person easy to push over? Explain using the term "Base of Support" .
Scenario B: Wide Horse Stance
How does lowering the knees change the Center of Gravity?
Part 2: Technique Breakdown
Technique 1
Horse Stance
(Kiba-Dachi)
Feet 2x Shoulder Width
Toes Pointed Forward
Back Vertical/Straight
Knees Pushed Outward
Technique 2
Front Stance
(Zenkutsu-Dachi)
Front Knee Bent (Hide Toes)
Back Leg Locked Straight
Hips Square to Front
Feet on "Train Tracks"
Part 3: Stance Strength Challenge
During today's partner challenge, how did it feel when you successfully "rooted" yourself into the floor? What muscles did you feel working the most?
Strike Mechanics Slides Power from the Core
Upper Body Striking & Kinetic Linking
The "Pop" Challenge
Can you move a target without pushing it? True power comes from Speed and Snap.
The Secret:
"Don't hit the surface. Hit through the target and pull back even faster."
Focus Point
The Kinetic Chain
1
The Ground
Push off the floor with your feet.
2
The Hips
Rotate your hips toward the target.
3
The Torso
Your core whips the shoulders around.
4
The Arm
The fist is just the end of the whip!
Power isn't muscle. Power is LINKING your whole body together.
The Jab
Lead hand strike
Fast, linear, and straight
Rotates like a corkscrew
Sets up the power strike
Technique: Speed
The Cross
Rear hand power strike
Full hip rotation
Pivot the back foot (squish the bug)
The "Knockout" punch
Technique: Power
Palm Heel Strike
Self-Defense Advantage
Hitting with the palm heel protects the small bones in your hand while delivering massive force to the target.
Checklist:
Fingers curled tight
Thumb tucked in side
Impact on the "meat" of the palm
Solid Foundation
No wrist bending allowed!
Strike Power Worksheet Strike Power
Lesson 2: Upper Body Mechanics // Kinetic Chain
Student ID:
Class Period:
01
The Kinetic Chain Map
Power travels like a wave through your body. Sequence the following body parts in the order they should move to deliver a high-power Cross .
Fist Impact
Hip Rotation
Foot Pivot
Shoulder Snap
Core Bracing
START
IMPACT
02
Technique Breakdown
Jab vs. Cross
Explain why the Cross has more knockout power than the Jab, even if you use the same amount of effort in your arm.
The Palm Heel
Draw a simple diagram or describe where the force is concentrated in a Palm Heel strike versus a closed-fist punch.
03
Focus Mitt Feedback
Striker Technique Partner Observation (Speed / Power / Snap) Lead Jab Power Cross Palm Heel
Kicking Mechanics Slides Kicks & Flexibility
Power, Precision, and the Flamingo Challenge
The Flamingo Challenge
Kicking is just standing on one leg while doing something else.
The Rules:
Pick one leg up (Chamber position)
Balance for as long as possible
NO touching walls or teammates!
Are you rooted?
Balance is the first step to power.
The 4-Part Front Kick
01
Chamber
Lift the knee high. Point it at the target like a laser.
02
Extension
Snap the leg out. Hit with the ball of the foot.
03
Recoil
Pull the foot back to the knee. Don't let it drop!
04
Plant
Place the foot down with control in a strong stance.
Knee Strike (Hiza-Geri)
Key Mechanics
Grab & Pull (Imagine the clinch)
Drive the knee forward & up
Point your toes DOWN
Exhale on impact!
Why point the toes?
Pointing your toes down tightens the muscles around your knee, making it a Hard Target and protecting your joints.
Target
Mid-Section
Distance
Close Range
Flexibility: The Secret Weapon
A rubber band that is brittle breaks. A rubber band that is flexible can store and release energy.
Height
Tense muscles act like brakes, stopping your kick early.
Speed
Relaxed muscles move faster than tight ones.
Daily Dojo Routine:
Hamstring Stretch (30s)
Hip Circles (10x each way)
Deep Lunges (10x each side)
Kicking Mechanics Worksheet Kick Mechanic Lab
Lesson 3: Lower Body Striking & Flexibility
Name:
Date:
Activity 1
Deconstructing the Front Kick
01
Chamber
02
Extension
03
Recoil
04
Plant
Partner Analysis
Watch your partner perform 5 front kicks. Which of the 4 parts do they struggle with the most? What specific coaching cue could you give them to improve?
Activity 2
Knee Strike Physics
Why is it important to point your toes down during a knee strike? (Hint: Think about the tension in the muscles surrounding your knee joint).
Pro Tip: The Clinch
Power in a knee strike comes from pulling the target into the strike. This is called "opposing forces."
Log
Flexibility & Range
Stretch Type Feeling (Tight / Loose) Kick Height (Low/Mid/High) Hamstring Stretch
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| Hip Flexor Lunge |
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Ninja Circuit Tracker Ninja Circuit Tracker
Lesson 4: Martial Arts Conditioning
Name:
Team:
Mission Objective
Complete each station to build the Agility , Core Strength , and Endurance needed for high-level martial arts. Record your repetitions or time in the boxes below.
Station 01
Explosive Squat Jumps
Start in a Horse Stance, jump high, land soft back in Horse Stance.
Round 1 (Reps)
Round 2 (Reps)
Station 02
Agility Ladder (Ickey Shuffle)
Quick feet! 2 feet in, 1 foot out. Focus on precision and speed.
Round 1 (Time)
Round 2 (Time)
Station 03
Plank Hold + Shoulder Taps
Maintain a flat back. Tap opposite shoulder without rocking hips.
Round 1 (Seconds)
Round 2 (Seconds)
Station 04
Shadow Boxing Combo
Jab - Cross - Front Kick. Reset stance between every combo.
Round 1 (Count)
Round 2 (Count)
Post-Training Analysis
Which station was the most challenging for your balance ? Why?
How does better core strength help you keep your balance when kicking?
Dojo Fitness Slides Dojo Fitness Circuit
Building the Body of a Martial Artist
Ninja Warrior Training
A martial artist's greatest tool is their body . Today, we sharpen that tool through a high-intensity circuit.
The Mission:
4 Stations, 2 Rounds
45 Seconds Work / 15 Seconds Rest
Focus on Form over Speed
Are you ready to sweat?
Station 1: Power
Legs
Squat Jumps
"Explode up like a spring, land soft like a cat."
Feet shoulder-width apart
Deep squat into horse stance
Reach for the ceiling!
Station 2: Agility
Feet
Ladder Drills
"Light feet, fast brain."
Stay on the balls of your feet
Focus on the pattern first
Eyes up, don't look down!
Station 3: Core
Stability
Plank Taps
"Still as a mountain, strong as a stone."
Hands directly under shoulders
Keep hips square to the floor
No rocking!
Station 4: Combo
Flow
Shadow Box
"Breathe out on every strike."
Jab - Cross - Front Kick
Snap the arms and legs
Full reset between sets
Recovery & Reset
Box Breathing
Calm the heart to focus the mind.
Inhale
4 Sec
Hold
4 Sec
Exhale
4 Sec
Hold
4 Sec
Flow Mastery Slides Mastering the Flow
The Art of the Kata (Form)
What is a Kata?
A Kata is a choreographed pattern of movements used to practice offensive and defensive techniques against imaginary opponents.
It is like:
A dance routine
A movement code
An encyclopedia of techniques
"Shadow Fighting"
Total focus. Perfect precision.
The Silent Performance
Breathe. Listen. Flow.
Can the entire class perform the movements in perfect unison without a single word from the teacher?
Awareness
Watch the lead through your periphery.
Rhythm
Listen to the breath of the group.
Timing
Synchronize the snap of your techniques.
Elements of Mastery
Transitions
How you get from one stance to the next. Smooth = Fast.
Pacing
Knowing when to move fast and when to pause for impact.
Focus
Visualizing the target. Eyes follow the technique.
Form is the foundation of flow.
Kata Flow Guide Kata Flow Guide
Lesson 5: Introduction to Forms // Sequence 1
Name:
Rank:
MAP
Movement Sequence: "The Foundation Form"
01
Ready Stance
Feet shoulder-width, fists at sides, eyes forward.
02
Horse Stance + Jab
Step left into Horse Stance, snap a lead Jab.
03
Front Stance + Cross
Pivot into Front Stance (left), fire the power Cross.
04
Chamber + Front Kick
Lift rear knee, extend, recoil, and plant forward.
05
Palm Heel Strike
Deliver a palm heel strike while maintaining base.
06
Ready Stance
Return to neutral position with control.
LIST
Performance Checklist
Transitions
Are steps smooth without stumbling?
Focus (Zanshin)
Are eyes fixed on the imaginary target?
Snap (Kime)
Do strikes stop with sharp precision?
Stance Stability
Are knees bent and base rooted?
QUIET
The Silent Mind
"Empty your mind, be formless, shapeless — like water."
What was the hardest move to keep smooth during the "Silent Performance"? Why did your body want to rush?
Kata Mastery Rubric Kata Mastery Rubric
Teacher Resource // Lesson 5: Final Assessment
Use this rubric to assess student performance of "The Foundation Form." Focus on the integration of Balance , Power , and Focus as learned throughout the sequence.
Category Advanced (4) Proficient (3) Developing (2-1) Stance & Balance Deep, stable stances held with zero wobbling. Center of gravity consistently low. Stances are recognizable and generally stable. Minor loss of balance during transitions. Stances are shallow or incorrect. Frequent stumbling or upright posture. Technical Snap (Kime) Strikes and kicks stop sharply with audible snap. Full extension and recoil visible. Techniques have moderate power. Extension is good, but recoil may be lazy. Techniques are "pushy" or soft. No visible snap or acceleration at impact. Sequence & Flow Moves performed in perfect order with natural, rhythmic transitions. No hesitation. Moves performed in order. Some pauses to remember the next step. Transitions are okay. Multiple mistakes in sequence. Performance is jerky or disconnected. Mental Focus (Zanshin) Eyes fixed on targets. Intense concentration. Maintains "ready" mindset start to finish. Generally focused. Occasionally looks at others or instructor for cues. Distracted. Laughing, looking around, or lacking intentionality in movement.
Instructor Feedback
Total Score
/ 16
Mastery Level: 14+ Advanced // 11+ Proficient // <11 Developing
