Stable Foundations Slides Stable Foundations
Martial Arts Biomechanics: Lesson 1
Stance & Footwork
The Stability Challenge
01 // HOOK
Scenario A
Stand with your feet touching (narrow base). Have a partner give you a light nudge.
Scenario B
Stand with feet shoulder-width apart, knees slightly bent (athletic base). Have a partner nudge you again.
What changed?
Which stance felt safer? Which stance allowed you to move faster?
Physics of the "Base"
02 // SCIENCE
Center of Gravity
A lower center of gravity increases stability. Bending your knees is the key to balance.
Base of Support
The area between your feet. A wider base makes it harder for external forces to tip you over.
Alignment
Keeping your head over your hips and your hips between your feet ensures maximum structural integrity.
The Fighter's Guard
03 // TECHNIQUE
1
Feet: Staggered stance, dominant foot back.
2
Knees: Soft bend, weight distributed 50/50.
3
Hands: Tucked near chin, elbows in.
4
Chin: Tucked slightly toward the chest.
Demonstration Area
The Golden Rule
04 // MOVEMENT
Never Cross Your Feet
When you cross your feet, you lose your base. If you lose your base, you lose your balance.
Step-Slide Method
Stay Light on the Toes
Stance Lab Worksheet Stance Lab
Lesson 1: Stability & Footwork Discovery
Student Name
Date
1
The Nudge Test
Work with a partner. Record your observations when a light nudge is applied to your shoulder in two different positions.
A. Parallel Stance
Feet together, knees locked, hands at sides.
Observations (Balance/Recovery)
B. Guard Stance
Staggered feet, knees bent, hands up.
Observations (Balance/Recovery)
2
The Physics of the Base
Explain in your own words how lowering your center of gravity (bending your knees) changes your ability to resist force. Use the term torque or leverage if you can.
3
Footwork Visualization
Step 1: Lead Foot
To move forward, which foot steps first? Why?
Drill Reflection: Mirror Drill
During the mirror drill (following your partner's movement), what was the hardest part about maintaining your stance while moving quickly?
Self-Rating: Stability
Dojo Master Guide Dojo Master Guide
Teacher Facilitation & Safety Guide
Non-Negotiable Safety
The "Safe Dojo" Pact
• ZERO CONTACT: All strikes stop 6 inches before any human target.
• SLOW MOTION: First reps are always at 25% speed.
• STOP SIGNAL: A loud whistle or double-clap means freeze immediately.
• EQUIPMENT: Use foam pool noodles or soft mitts only when indicated.
Climate & Culture
"Martial arts in PE is about discipline, control, and biomechanics , not aggression. Frame every lesson around the physics of the human body."
Coaching Cues
Lesson 1
Cues: "Sit in the chair" (lowering center of gravity), "Sticky feet" (maintaining contact with the floor), "No railroads" (staggered feet, not on a straight line).
Lesson 2
Cues: "Squash the bug" (pivoting the back foot for a cross), "Phone to the ear" (keeping non-striking hand at guard), "Exhale on impact."
Lesson 3
Cues: "Draw the roof" (high block angle), "Brush the crumbs" (inside block motion), "Eyes on the chest" (anticipating movement).
Lesson 4
Cues: "Knee high" (proper chamber), "Heel to target" (pivot standing foot), "Snap the whip" (retraction speed).
Quick-Check Assessments
Thumb-Scale
"Thumbs up if you feel your weight is 50/50 on your feet. Thumbs down if you're leaning."
Echo Drill
Perform a move (e.g., Jab). Students must replicate the form perfectly and hold the final position for inspection.
The "Why" Wall
Exit ticket question: "Why does the back foot need to pivot during a cross punch?"
Upper Body Power Slides Upper Body Power
Martial Arts Biomechanics: Lesson 2
Kinetic Linking & Striking
Where does power come from?
01 // HOOK
Arm muscles vs. Hip rotation
"If you only use your arm, you use a few pounds of muscle."
"If you use your legs and hips, you use your entire body weight."
The Kinetic Chain
02 // BIOMECHANICS
1
Ground
Push-off
2
Hips
Rotation
3
Shoulder
Extension
4
Fist
Impact
The Jab and The Cross
03 // TECHNIQUES
The Jab
Lead Hand
• Fast, straight line
• Used for range and timing
• Snap the elbow back quickly
The Cross
Rear Hand
• Maximum power strike
• Pivot the back foot ("Squash the bug")
• Full hip rotation
Safety Check
"The non-striking hand must stay glued to your face. Never leave your house without a door!"
Striking Power Checklist Power Checklist
Striking Biomechanics
Unit: Martial Arts
Grade: 08
1. The Jab
Lead Hand Strike
Key Action
Snapping Extension
Target Zone
Eye Level (Centerline)
Self-Correction Checklist
Shoulder rotates to protect the chin?
Hand returns to guard instantly (Retraction)?
Non-striking hand stays by the face?
2. The Cross
Rear Hand Power Strike
Diagram: Kinetic Chain
FEET
The Pivot
HIPS
The Torque
CORE
The Transfer
FIST
The Impact
Drill Reflection
Describe the sensation in your rear foot when you throw a cross with full hip rotation versus just using your arm.
Breathing Rule
"Exhale on the strike, inhale on the retraction."
Why do we breathe out during impact?
The "Door" Rule
Your fist is a shield. When one hand goes out to strike, the other hand MUST be guarding your chin.
!
Dropped hands in the ring are an open invitation to be scored upon.
Defensive Shields Slides Defensive Shields
Martial Arts Biomechanics: Lesson 3
Deflecting & Absorbing Energy
The Efficiency of Defense
01 // HOOK
Blocking
Stopping the energy head-on. Requires strength and absorption.
Parrying
Redirecting the energy. Requires timing and minimal effort.
The Big Three
02 // TECHNIQUES
High Block
Arm angled at 45° above the head. Let the strike slide off, don't just 'catch' it.
Inside Block
Sweep the forearm across the centerline to protect the torso and face from straight strikes.
The Parry
A small "high-five" motion to tap a straight punch off course. Precision over power.
Safety Protocols
03 // PRACTICE
Eye Contact
Watch the chest, not just the hands. Peripheral vision is key.
Slow is Pro
Start drills at 25% speed. Form before fast.
No Contact
Targets are air or light foam. Safety is our #1 priority.
Respect the Partner, Master the Movement.
Deflection Data Worksheet Deflection Data
Lesson 3: Partner Drill Reflection
Collaborators
Vital Protection
During the slow-motion foam ball drill, identify which areas were most vulnerable and which block was most effective for each.
Head / Face
Recommended Defense
Why this block?
Center Torso
Recommended Defense
Why this block?
Straight Punch
Recommended Defense
Why this block?
The Geometry of Deflection
When performing a High Block , why is it better to have your arm at a 45-degree angle rather than perfectly horizontal (flat)?
Drill Review: The Parry
How did your timing change between the 1st minute and the 5th minute of the drill? What physical cues were you looking for to know when to parry?
Early Drills:
Later Drills:
Visual Cue:
Kicking Mechanics Slides Kicking Mechanics
Martial Arts Biomechanics: Lesson 4
Balance, Chambers, & Pivots
The Balance Challenge
01 // HOOK
One Foot vs. Two
"When you kick, you reduce your stability by 50%. How do we generate power while standing on only one leg?"
Anatomy of a Kick
02 // BIOMECHANICS
1. Chamber
Knee comes high. This "loads" the energy like a spring.
2. Extension
The strike travels to the target. Snap or thrust?
3. Re-Chamber
Pull the leg back to the knee-high position immediately.
4. Return
Place the foot back in your original guard stance.
The Secret Ingredient
03 // POWER SOURCE
The Pivot
"For the Roundhouse Kick, the standing foot must rotate 180°. This opens your hips and protects your knee!"
No Pivot = No Power • No Pivot = Knee Injury
Kick Blueprint Worksheet The Kick Blueprint
Lesson 4: Lower Body Biomechanics
Student Name
1
The Front Kick (Snap)
Mechanics Checklist
Knee chambered high toward chest?
Striking with the ball of the foot?
Standing knee slightly bent for balance?
Hands remain in guard position?
Chamber Observation
What happens to your balance if you don't chamber your knee high enough before the kick?
2
The Roundhouse Pivot
The Standing Foot Rotation
During a Roundhouse kick, we must pivot our standing foot away from the target. Describe how this rotation affects the alignment of your hips.
Alignment with No Pivot
Alignment with 180° Pivot
Muscle Group
Which muscles felt the most "tired" after 20 kicks?
Pro
"The power isn't in the foot; it's in the snap of the knee and the rotation of the hip. Think of your leg as a whip, not a log."
Mastering Flow Slides Mastering the Flow
Martial Arts Biomechanics: Lesson 5
Combinations & Rhythm
What is Flow?
01 // CONCEPT
Flow is the ability to transition between Offense and Defense without losing balance or rhythm.
The Recovery Rule
Every strike must end in a perfect guard stance. If you can't recover, you aren't in flow.
Transition
=
The 4-Count Rhythm
02 // MASTERY
1
Jab
Set Range
2
Cross
Power Strike
3
Parry
Deflect
4
Front Kick
Create Distance
"Speed is the byproduct of relaxation and proper form."
The Dojo Challenge
03 // PERFORMANCE
Create Your Flow
Must include 2 Upper Body Strikes
Must include 1 Defensive Block
Must include 1 Lower Body Strike
Must maintain balance throughout
Perform it with rhythm and recovery!
Flow Designer Worksheet Flow Designer
Lesson 5: Combination Masterclass
Student Signature
Q
My 4-Count Combination
1
Technique Name
Biomechanic Focus
2
Technique Name
Biomechanic Focus
3
Technique Name
Biomechanic Focus
4
Technique Name
Biomechanic Focus
Transition Analysis
Between which two moves was the transition the most difficult? Why?
Coach Feedback
Partner Initial: ________
Maintained guard throughout?
Stable base (no crossed feet)?
Full hip rotation on power moves?
The Essential Question
How does body alignment, balance, and kinetic linking impact the efficiency and safety of physical movement? Reflect on your entire sequence.
