Lesson 1 of 8 · 4 min
Your base
After this lesson: Stand on a base that holds when you're pushed, and check it in seconds.
Lead hand and footRear hand and footDrag an animation to turn it · tap a cue to jump to it
Footwork starts before you take a step. Your base is the floor between and under your feet: the more of it there is, front to back and side to side, the harder you are to move and the more of your body goes into every punch.
The most common way to lose it is a stance that's too narrow, with both feet on one line. It feels quick. It isn't stable.
Train tracks, not a tightrope
Animation: red glove is the lead hand, blue glove is the rear hand.
Check your base
- Feet about shoulder-width apart, the lead foot forward.
- Each foot on its own line, like train tracks: never both on one line, never crossed.
- Lead toes towards the opponent; the rear foot turned out about 45°.
- Knees soft, weight on the balls of the feet, the rear heel light.
- The base between your feet should look like a box, not a line.
The push test: a good base rocks, and holds
Animation: red glove is the lead hand, blue glove is the rear hand.
Try it
Stance holds and the push test
- Get into your stance and check it: train tracks, shoulder-width, knees soft.
- On every call, do what it says, then settle straight back into your stance.
- With a partner: take a gentle push from each side in turn. Nothing should move but your upper body.
3 rounds · 1 min work · 30 s rest. Clear some space and turn the sound on.
Get ready
0:10
Moves will be called here
Check it