Class Length: 60 Minutes
Focus: Stance Work, Core Strength, and Balance Drills
🔹 1. Opening Ritual (5–10 Minutes)
Objective: Prepare the mind and body for training.
Bowing In: Acknowledge the dojo, instructor, and students.
Breathing Exercise: 3–5 minutes of deep abdominal breathing (in through the nose, out through the mouth). Focus on relaxation and centering.
Standing Meditation (Seiza or Zazen): 1–2 minutes to set mental focus. Visualize balance and stability.
🔹 2. Warm-Up & Joint Loosening (10–15 Minutes)
Objective: Loosen joints and activate muscles for balance.
Neck Rolls and Shoulder Circles: Loosen up the upper body.
Arm Swings and Wrist Rolls: Prepare the arms for blocking and striking.
Leg Swings (Front-to-Back & Side-to-Side): Loosen hips, hamstrings, and groin.
Hip Rotations: Improve flexibility in the hip area, critical for stances.
Gentle Dynamic Stretches: Hip, hamstring, and ankle stretches to prepare for stance work.
🔹 3. Balance Drills (15–20 Minutes)
Objective: Train the body to maintain balance in various stances and movements.
Single-Leg Balance Drill
Instructions:
- Stand on one leg, with the other knee bent at a 90-degree angle.
- Hold this position for 15-30 seconds, focusing on staying stable.
- Switch legs and repeat.
Variation: Perform simple punches (e.g., oi-zuki) while balancing on one leg. This increases coordination.
Balance in Stances (Zenkutsu Dachi, Kokutsu Dachi, and Neko Ashi Dachi)
- Zenkutsu Dachi (Front Stance): Practice holding a deep front stance while ensuring the back leg is straight and the front leg is bent at 90 degrees. Hold for 30 seconds, focusing on grounding the feet.
- Kokutsu Dachi (Back Stance): Hold the back stance for 30 seconds. The weight should be distributed mainly on the back leg, with the front foot lightly touching the ground.
- Neko Ashi Dachi (Cat Stance): Practice balancing on the back leg, with the front foot lightly grazing the floor. Hold for 15–30 seconds.
- Drill Progression: Transition between these stances smoothly while maintaining balance.
Balance with Movement
Instructions:
Practice moving through the stances (Zenkutsu, Kokutsu, and Neko Ashi) while maintaining balance.
Perform slow, deliberate movements, focusing on the weight transfer from one leg to the other.
Add punches or blocks to increase difficulty while moving.
🔹 4. Balance and Core Strength (15–20 Minutes)
Objective: Strengthen the core to improve overall balance.
Core Strengthening Exercises
- Plank Pose: Hold for 30 seconds to 1 minute, focusing on core engagement.
- Side Plank: Hold each side for 20–30 seconds.
- Leg Raises: Lying flat, raise legs to a 45-degree angle, hold for 5–10 seconds, and repeat for 10 reps.
- Mountain Climbers: 1 minute of mountain climbers to activate the core and improve overall body stability.
Balance Drill with Kicks
Instructions:
Practice basic kicks (mae-geri, yoko-geri, ushiro-geri) while maintaining balance on one leg.
Focus on controlling the center of gravity during each kick.
Start slowly, holding the stance for 3–5 seconds after each kick.
Increase speed once balance is established.
🔹 5. Partner Drills (Optional, 10–15 Minutes)
Objective: Test balance under slightly more challenging circumstances.
Balance Challenge Drill
Instructions:
Pair up with a partner.
One partner pushes gently on the other’s shoulders or waist while they maintain a stance (Zenkutsu, Kokutsu, etc.).
The goal is for the person being pushed to maintain balance without falling out of the stance.
Variation:
As a progression, use light sparring or controlled randori (free movement) with an emphasis on maintaining balance while reacting to the opponent's movements.
🔹 6. Cool Down & Stretching (5–10 Minutes)
Objective: Relax the muscles, focus on flexibility, and restore balance.
Gentle Stretching: Focus on the calves, hamstrings, hips, and back.
Deep Breathing: Focus on slow, deep breathing to relax and calm the body.
Standing Meditation (Zhan Zhuang): 2–3 minutes to refocus and calm the mind.
Bowing Out: Acknowledge the class, instructors, and dojo.
🗓️ Weekly Focus Rotation (Optional)
Rotate specific balance-related aspects each week:
Week 1: Stance Work and Static Balance
Week 2: Dynamic Balance (Movement and Kicks)
Week 3: Core Strength and Stability
Week 4: Partner Balance Drills
✨ Teaching Tips:
Focus on Rooting: Constantly remind students to root their feet into the ground to improve balance. The stronger the foundation, the better the balance.
Small Adjustments: Encourage students to make small adjustments when they feel off-balance rather than overcompensating.
Mental Focus: Emphasize mental focus and mindfulness as key to maintaining balance, both physically and mentally.
Progression: Start with simpler balance drills and progressively challenge students by adding movement or resistance.