How to Develop Perfect Balance in the Martial Arts

Balance is the solid base of all martial arts moves. Balance must be mastered before moves can be executed properly. With good balance, combos, follow-ups and good defense are possible. If you are in balance and your opponent is not, you have a much better chance of winning.

Instructions

1. 

   Bend your right leg at the knee, and grab your foot with your right hand, holding it up behind your buttocks. Stand still in this position for as long as you can. From this position, hop 90 degrees to the right, repeating three more times in quick succession until you are facing to the front again.

2. 

   Bend your left leg at the knee, grabbing your foot with your right hand and holding it behind your buttocks. Maintain this position for as long as possible. From this stance, hop 90 degrees to the left, and repeat until you are facing forward again.

3. 

   Raise your right leg out behind you in a pose similar to an arabesque—leg straight or knee slightly bent, hips centered over your standing leg. Hold arms out in front of your body at shoulder level. Hold this position as long as possible, then repeat with other leg.

4. Practice transitioning between stances—right, left and grappling—so that you can easily maneuver your body while maintaining balance.

Tips & Warnings

• These balance exercises are particularly useful for high, explosive kicks and the recovery from kicks. Balance is also necessary for executing Mixed Martial Arts maneuvers such as wrestling techniques—you should be balanced whether standing or on the ground.

• Proper breathing technique is vital while performing martial arts moves. Breathe from your diaphragm rather than your stomach.

• Adding a “ki-hop” or kiai to your exhale as you execute a move is useful in MMA and any martial art. It forces out the air in your lungs, making it difficult for a return strike to knock the wind out of you. The kiai also adds power to your move and distracts your opponent. Pick a sound, and make it as loud and short as possible.

• Never practice MMA or any martial arts with an opponent who is not wearing proper protective gear. Use a karate dummy for training if possible.