Balancing Technique and Power

In martial arts, learning that balancing technique and power is a fundamental element of how train. It enhances your technique, fluidity, and defensive capabilities, while also strengthening your core muscles. Furthermore, having a strong mental focus plays a significant role in reducing unnecessary risks. Prioritising balance in your training, ensures you’ll become a more skilled, and elevating your martial arts.

When beginning our martial arts journey one of the first things your sensei will teach you is the importance of balance. In order to protect ourselves if we ever get into a physical altercation. It is essential that we stay on our feet as much as possible, and in order to do this we must have amazing balance. As stated in previous posts that unlike martial arts, in a real self defence situation we have no control of the how, when or why. And let’s not forget our most important goal in a self- defence is to escape to safety as fast as possible. This is a lot harder to accomplish if we are grappling. It’s vital to have as much mobility as possible in order for this to happen.

WHAT IS BALANCE?

• Is the ability to stay upright or stay in control of body movement, and coordination is the ability to move two or more body parts under control, smoothly and efficiently. There are two types of balance: static and dynamic.
• Balance allows a martial artist to maintain control over their body, especially when performing complex maneuvers.
• Martial arts is a dynamic principle that permeates every aspect of practice. It represents stability and harmony, essential attributes for both executing techniques effectively and maintaining a focused mind.
• Whether you’re a seasoned practitioner or someone fascinated by the art form, understanding and improving your balance can transform your martial arts experience.

HOW IS BALANCED MAINTAINED?

I was always taught to look at balance by imagining drawing a triangle with feet and the third point would be your weakest point of balance ( front and behind you). What this means that if you are pulled or pushed along this line you will fall if you don’t readjust your feet. A reason why a good stance is so vital as it will help prevent you being pushed, pulled, hit or taken to the ground, while still maintaining your mobility.

• Weight 50/50: Keep your weight evenly distributed between your feet whenever possible this will allow you to shift more quickly in multiple directions.
• Weight on the balls of your feet as it’s important to be able to move quickly, staying light on your feet.
  
• Position of Feet: Whether your feet are in either a neutral (both feet straight under your shoulders) or general (one foot forward one foot back) position, it’s important to keep them just slightly wider than shoulder width apart. Too wide a stance will inhibit movement and too narrow a stance will undermine your balance.

FLUIDITY OF MOVEMENT

Balance is also the key to fluidity in martial arts. It enables you to transition seamlessly between different movements and techniques. When your body is in equilibrium, you can move with grace and precision, which is essential for avoiding attacks, countering your opponent, and positioning yourself for effective strikes. This is clear to see when executing a karate kata.

WHAT IS A BASE OF SUPPORT (Balancing Technique And Power)

In martial arts this is something we are all familiar with, but let’s look at it a bit more closely. If a person is standing on the ground, the soles of the feet make contact with the ground, and so the ground is called support for the feet. The area of the ground that is enclosed by the outside edges of the feet is known as the base of support.

Therefore, if the feet are together the base of support is decreased, whereas if the feet are at wider distance, then the base of support has increased. The line of gravity should always remain within the base of support to maintain balance and stability. If the line of gravity moves outside the base of support, then you would lose your balance.

This is a very important principle remember. If you think about it as though in order to build a house it requires to have a solid base of support. Otherwise it would be unable to handle the pressure from any angle and therefore losing balance and collapsing in on itself.

IMPORTANCE OF A STRONG CORE

To maintain balance, you need a strong core. Your core muscles, including the abdominals and lower back, play a critical role in stabilizing your body. As you develop your balance in martial arts, you’ll naturally strengthen these muscles. A strong core not only improves your balance but also helps protect your body from injury.

 

The core is an important part of not only in martial arts but in fitness in general. A strong midsection can help enhance the way we move, increasing our efficiency and  execution. In any of the striking arts, having a strong core is perhaps the most important component of having good balance.

STABILITY WITH TECHNIQUE 

Effective technique is at the heart of martial arts. Without proper balance, executing techniques becomes difficult and you will have less power. Regardless if you’re throwing a punch, kicking, or grappling with an attacker , your ability to maintain your balance is essential. Balance allows you to stay grounded and generate maximum power in your strikes, making them more accurate and impactful.

Think about it if you cannot balance on 1 leg, then how are going to be able to do a kick. Balancing on one leg while executing high kicks demands a refined sense of equilibrium. Regular balance training we do this in karate by doing 4 count kicks by holding each position of a kick for a longer period of time. Not only improves kicking accuracy but also strengthens the supporting leg, reducing the risk of injuries.

Think about this the centre of gravity is the base of support, when performing stances like kibe dachi you place your legs in a wider stance , so that a larger base of support is created. In this position the centre of gravity is closer to the ground. Therefore, you will be harder to move or throw off balance.

ENHANCES YOUR FOCUS (Balancing Technique And Power)

What a lot of people don’t realize is that balance, like martial arts is not just physical but also mental. Having strong spatial awareness gives you the ability to consciously stabilize and balance ourselves, especially in situations where we take a physical impact.

In martial arts, when sparring you’re likely to take an impact and sometimes it’s hard enough to knock you off balance. But by being spatially aware and learning how to anticipate these situations. We can learn to readjust our techniques and stances giving us the skills to maintain a strong balance. In order to do this it requires enhanced sharpness and focus.

INCREASING YOUR FLEXIBILITY

Flexibility is an important part of martial arts as it teaches you to a have a solid base.   Therefore, increasing the height and power of your kicks. Being able to adjust your base allows your body to not only use less energy when performing movements but also increasing your range of movement. If we forget to engage our muscles, they naturally lose strength and size. By training consciously in martial arts greatly increases joint strength and stability, muscle efficiency, and better flexibility, which is the perfect ingredients to having great balance.

BALANCE EXERCISES 

SLOW SQUATS

1. Start from standing position, feet shoulder width apart, feet pointed outward at a 45 degree angle.
2. Bend the knees, lowering your body directly above the inward pointed heels of the foot. Keep the body vertical, and keep the back slightly arched.
3. Move down into a 90 degree bend in the knees, moving down slowly across 5 seconds.
4. Hold for 3 seconds.
5. Move up into a straight leg position within a 5 second period.

Repeat for 10 reps

SIDEKICK

1. Place your left hand against the wall
2. Point your left toes to the same wall your hand is using
3. Align your shoulders and hips to the same direction that your heel is pointing towards (opposite wall)
4. Pull your shoulders back, arch the back
5. pull your knee to your chest (Side kick chamber)
6. While holding your shoulders in line  – push the heel of the foot out into a side kick slowly (3 seconds)
7. Hold for 3 seconds at a fully extended position.
8. Retract the kick to the chamber position slowly.
9. Set the leg down to the floor.

Repeat for 10 reps each leg

As you get more comfortable with this exercise, cease putting the leg down between reps, with the goal of repeating all 10 without setting down.

Once comfortable with no step down, begin raising the kick height, with the goal to kick at chest or even head level (this may take a very very long time). Also work on extending the duration of travel to 5 seconds. Only when comfortable, work on extending the hold position to 5 seconds. For a greater challenge, repeat exercise with different types of kicks!

BREAKING SOMEONES BALANCE

To defeat an opponent, a martial artist needs to break the balance and stability of the attacker. This can be done by making the line of gravity of the attacker come outside the attackers base . If the line of gravity comes anywhere outside of this base structure, then your attacker will lose balance and most likely suffer a dangerous fall. This means that the height, strength, or the weight of an opponent is of very little importance, if you follow this principle. Judo practitioners are incredibly skilled in this area of expertise. Trying to maintain your own balance while breaking the balance of your attacker, is of crucial importance in any self defence scenario.

KEY TIPS FOR EFFECTIVE BALANCE ( Balancing Technique And Power)

1. Consistency is Key: Regular, dedicated practice is essential for reaping the full benefits of martial arts with balance training.
2. Progressive Challenges: Gradually increase the difficulty of balance exercises to continually push boundaries and enhance skills.
3. Incorporate Variety: Mix different balance exercises to target various muscle groups and challenge the body in diverse ways.

FINAL THOUGHTS

Balancing technique and power is not only physical skill but a transformative journey for martial artists of all styles. Integrating balance training into your practice will help you enhances technique, mental acuity, and overall performance. As you embark on this journey, remember that balance is not just a skill; it’s the foundation upon which martial greatness is built.

Every technique and kata regardless of which martial art you train. Is designed around the centre of gravity which is the base of support. This helps you enable the perfect balance, stability, stances, blocks, punches and kicks. This is a very effective way to learn how to maintain one’s own balance, while unbalancing the opponent, in the various changing circumstances in self defence.

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