Bow and Arrow (Patreon)

• LMA Curriculum

Make note of the footwork, which I noted in rotating stance switch. You're stepping heel to toe with the lead foot. Leading with the front foot, while the back foot rotates on the ball of the foot to maintain the L-stance. Back foot becomes perpendicular to the front foot, which is pointing straight forward.

This not only allows for straighter attacks and maximum power, but it reduces the surface area for incoming attacks. Also, your front foot being straight leaves it neutral, allowing you to check a kick from either side. You're back foot being perpendicular is already in checking position.

Stepping heel-toe, also allows you to point your lead foot any direction as you step. If you land on the ball of your foot, you'll automatically commit to turning your foot inward, while also shifting your weight forward, making checking a kick impossible.

In this movement, maintain disciplined feet, maintaining proper L-stance as you move. Slap your hands and pretend you're drawing a bow. Pull the string back as you sit down into your stance, slightly aiming up as you sit lower on your back leg than the front. Make sure you're front leg doesn't straighten out, because that means you're falling backward and off balance rather than being rooted and your weight grounded. Alternate stances as you move forward. You want this movement to become natural and intuitive.

To know if you're rooted, ask yourself what would happen if someone were to shove you in any direction while in your stance. Would you fall over? If yes, you're not rooted.

In general, you want more of your weight on your back leg than the front. Your weight should be away from your opponent.

You should feel your weight on the back of your legs, especially hamstrings and glutes, not quads and knee joints.

If you're natural fighting stance is already front foot heavy, you can't shift any further forward. But people will, leaning over their front foot to be hit or off balance.

Being drawn back like a bow gives you options while also being defensive. This also stretches your muscles to have maximum range on your jabs while also training yourself to throw straight lead punches. This also trains alignment for the jab where you don't need to get out of your stance to throw a jab or pivot your lead leg or shift your weight forward. This leaves you in the protection of your stance while also making your jabs harder to see with no tell. Leave front fist vertical.

It's about economy of motion, less movement means straighter, more powerful, more sound, but also harder to see.

Breathe out with every pull, tightening abs and glutes.

– Sam