Hey everyone,
Ryan here from Online Shotokan Karate Academy.
Today, I want to share a helpful stance and movement drill that I’ve used often—and that many martial artists rely on—to improve weight shifting and comfort between stances. While this isn’t a technique that’s formally tested in rank evaluations, it’s an excellent tool for refining your fundamentals. I highly recommend practicing it regularly, and we’ll also be incorporating it into some of our upcoming classes.
Let’s Get Started
Try this Karate Stance Transition Drill by stepping into Kiba Dachi (horse stance). Extend your left hand in front of you with a Tate Shuto (vertical knife-hand), positioned about halfway forward—not fully extended like a traditional punch, and not tucked in like an uppercut.
From this position:
- Throw three punches:
- One punch.
- Two punches.
- Then the third punch (e.g., right hand) becomes your Gyaku Zuki (reverse punch) as you step forward into Zenkutsu Dachi (front stance), angled slightly at 45 degrees.
- Shift your weight:
- Use your hips to transition your weight onto your back leg as you pivot into Kokutsu Dachi (back stance) facing the opposite direction.
- From here, perform a Shuto Uke (knife-hand block).
Remember:
- Don’t “fall” backward—stay grounded with good posture.
- Your weight should be on your back leg, but your body upright and balanced.
- Make a clean turn, and execute with control.
Once completed, return to Kiba Dachi and repeat the drill starting with the opposite side.
Key Tips to Remember
- Stance Width: Make sure your front stance is wide enough—aim for at least shoulder-width, ideally a bit more.
- Foot Positioning: Your back foot in Zenkutsu Dachi should turn forward slightly. Avoid letting it stick out too much to the side.
- Control Over Speed: Start slowly and focus on proper form before trying to increase your speed or power.
Why This Drill Matters
This drill is a fantastic way to:
- Improve your ability to shift weight smoothly.
- Practice using your hips for transitions.
- Build familiarity with moving between different stances efficiently.
Add this into your regular training and you’ll notice improvements in both your kata and sparring movement.
Osu!
We hope you enjoyed this Karate Stance Transition Drill! Keep training hard and stay consistent.
For more drills like this check out our Lesson page!