Stance Help?

[Dan]

I am doing some work with my martial arts instructor, working on my basics, in particular my defensive structure for a stand-up striking game (kickboxing) - although I also play some BJJ and MMA training, and would like to have (or be able to adapt) my stance to more self-defence oriented situations.

My instructor is trying to get me to stand with my feet facing more forward (like a sort-of running position), but I find this is uncomfortable, and my body defaults back to a more splayed footed stance. Any tips on how I can improve this and/ or any particular resources I should look at getting?

Dan

[Coach Wilson]

Daniel,

There may be some easy things we can do to help, can you post a picture of what you are taking about specifically? If so, we may can help..Smile.

[Dan]

Thanks! Will do.

[Dan]

OK, here goes...

Old stance at top, New Stance at bottom.

Please ignore the bendy wrists in the new stance, that is just a bad habit...

The main issue is that, in trying to not have my back foot splayed out I feel uncomfortable in the front of the foot( the crease where shin meets foot - is that the front of ankle?). More than that, are there any general tips for finding a stance that works best for you?

Thanks for any help/ advice.

[Coach Wilson]

Daniel-

Unless my eyes are a bit messed up (which is always a possibility-I get hit alot)-in the first picture I see exactly what you perceive as the problem, but then in the final pic (4th) your feet look as though they are facing forward with your back heel lifted.

If repetition is the mother of skill then consistency is the father, so as always practice, practice, practice. Also, know that everyone's "stance" is going to be a bit different because of our different bodies. So as long as you can get there (to the strike or safe zone) effectively and efficiently then well done.

I think you will like Coach Jones Flowbox when it comes out. He goes into detail about body position (including feet) vs. a stance.

That being said here is one tip. Try doing a bit of strength training to support this position. If you are facing forward in a left lead (as you are in the pic) make sure your left toes are pointing forward and you are right heel is SLIGHTLY off the ground. Then with your chin tucked and your hands up, slowly put your right knee on the ground without leaning forward or breaking your structure. You will basically be doing a lunge with Crown to Coccyx alignment. When that becomes comfortable then squeeze a weight between your forearms (while your hands are in you 'guard') and try the same thing. This is just one drill, but with a bit of conscience practice I think you will find your foot position will start to support your movement. I always tell my students that a stance should be SMART
Stable yet
Mobile
Aggressive yet
Relaxed and
Transitory (or ready to move)

I hope this helps a bit...Smile.

[Coach Jones]

I totally agree with Coach Wilson on this.

Also, the "trick" is in identifying goals sets. What I mean is, you mention you would like to go for a more "self-defense" kind of position. In my experience, "self-defence" occurs without the benefit of "stance".

Wht trips a lot of people up is confusing sport for self-defense and within sport, one positionover another without looking at how they apply to the specific rule structure.

Neither of your stances is "bad". In the first pics, you have a stance that going to allow you more power delivery and less movement. In the second pics it's the opposite. Depending on what your goal is and what venue you're going to be using that stance an arguement could made for either.

Kickboxing, boxing, MMA etc all have peculiarities to them that require their own unique modifications.

[Dan]

Coaches Wilson & Jones

Thank you so much for the feedback and ideas.

I can't wait for Flow-Box.

I understand that to get more comfortable in the second position is basically just a matter of practice, and breaking down where it is that I revert to my old stance (e.g. when slipping I tend to over-balance a little, and when I catch my balance I move into my old stance). I'll certainly look at opportunties to incorporate the position into my conditioning work, as Coach Wilson suggested.

In terms of my prasara and joint mobility, is there anything specific I should do? I would guess anything that emphasises the ankle and foot will help me get comfortable.

Thank you again for the feedback and ideas, I appreciate your input.

[Coach Jones]

In terms of my prasara and joint mobility, is there anything specific I should do?


Yes, Prasara and joint mobility;)

It will all help you. You need a steady diet of joint mobility and Prasara will help your performance on many fronts.

More significantly, IMO is the fact that the stance you are trying to change is obviously a kicker's stance. More specifically you're setting for a Thai Roundhouse. I would suspect that you favor that particular kick.

When in practice, you say you regress to the old stance. That is because you are trying to train at a pace consistent with your comfort in your "old" stance. You have to throttle back to the pace you had to go when learning your orignal stance.

One of the tools I use when working with an athlete is to establish their Functional Tempo. That tempo is different for every fighter. That tempo is the point at which the athlete can perform the necessary mechanics flawlessly. Beyond that, they start to compromise form for whatever the imagined performance goal is (i.e. Punching faster or kicking faster).

Next time you're in the gym, slow your pace down to one at which you can keep from transitioning from your new stance to the old and stay there. Marinate in that pace for a few days. Then increase slowly.

The key to remember is that you can't jump into training to fight from your new stance. YOu have to relearn everything within the context of your new stance. Everything changes with the slightest of alterations to your base. Balance is diferent, leverage is different. You have to relearn what you've learned. The learning curve will be faster but you still have to go back to the beginning in order to let that new stance set in.

Hope that helps.

[Dan]

Yes, Prasara and joint mobility;)


When in practice, you say you regress to the old stance. That is because you are trying to train at a pace consistent with your comfort in your "old" stance. You have to throttle back to the pace you had to go when learning your orignal stance.

One of the tools I use when working with an athlete is to establish their Functional Tempo. That tempo is different for every fighter. That tempo is the point at which the athlete can perform the necessary mechanics flawlessly. Beyond that, they start to compromise form for whatever the imagined performance goal is (i.e. Punching faster or kicking faster).

Next time you're in the gym, slow your pace down to one at which you can keep from transitioning from your new stance to the old and stay there. Marinate in that pace for a few days. Then increase slowly.

The key to remember is that you can't jump into training to fight from your new stance. YOu have to relearn everything within the context of your new stance. Everything changes with the slightest of alterations to your base. Balance is diferent, leverage is different. You have to relearn what you've learned. The learning curve will be faster but you still have to go back to the beginning in order to let that new stance set in.

Hope that helps.


Great advice.

As someone who is a bit of a slow mover, at training I have a tendency to rush my movements to keep up with the quicker guys - even when I can see that is counter-productive.

I'll keep the learning curve concept in mind, put your suggestions into practice and report back.

[Coach Jones]

As someone who is a bit of a slow mover, at training I have a tendency to rush my movements to keep up with the quicker guys - even when I can see that is counter-productive.


Dan,

That actually makes you a part of the MAJORITY not the MINORITY. In the vast majority of gyms, even really good ones, a high premium is placed on getting the fighters to move fast. It just makes sense that a faster fighter would be more successful. The trouble is that when an athlete is encouraged to move faster that they can with good mechanics. Those mechanics become comprimised in lieu of achieving the performance goal of speed.

The goal should be to apply correct mechanics quickly. That's the real trick. It takes a little longer but the results are profound.

[Dan]

More great advice.

Many thanks.

[Dan]

To quickly report back... I have been incorporating the advice of Coaches Wilson & Jones and am definitely starting to grok the new stance.

Many thanks

Dan

[Coach Jones]

Glad to hear it, Dan. Keep up the good work and let us know how you progress from here.