Stance is not a pose you hold. It is the machine that produces every technique you throw, and if the machine is set up wrong then nothing downstream of it can be right.
What follows is a comparison between my own kumite stance and that of an elite competitor, Anzhelika. It is not flattering to me, which is rather the point.
My stance — what I was doing wrong
Leaning back. Weight on the heels. A high stance. Hips not aligned. Feet too close together.
- Centre of gravity too high, and too far back
- Knees not loaded — no spring
- Rear heel too flat
- Stance not compact; body upright, giving slow responsiveness
- Head outside the base of support
- Rear leg too straight
- Hips rotated away unnecessarily
- Shoulders over-rotated, or leaned back
The elite stance — what it does instead
Hips facing the opponent. Weight on the balls of the feet. A lower centre of gravity, and a proper angle.
- Low, forward centre of gravity
- Spring-loaded front knee
- Raised heels for speed
- Correct stance width
- A continuous kinetic chain
- Low inertia, giving instant motion
- A light bounce always possible
- Rear leg bent enough to push
- Balanced weight distribution, arms staying within the centreline for guard
Component by component
| Component | Elite stance | My stance |
|---|---|---|
| Centre of gravity | Low and forward | High and backward |
| Heel | Raised, ready | Often flat |
| Front knee | Loaded and bent | Almost straight |
| Hip | Angled for speed | Too open, too upright |
| Stability | High | Medium to low |
| Speed | Very high | Slower |
| Explosive step | Instant | Delayed weight shift |
| Reaction time | Faster | Slower |
| Momentum | Builds instantly | Builds late |
| Inertia | Low | High |
Why the heel decides so much
When the centre of gravity sits high and behind the base of support, the push-off is slow. Explosiveness is lost because a flat heel is dead weight. Momentum breaks, because the kinetic chain cannot start efficiently.
A raised heel is not a stylistic preference. It is the difference between being already moving and having to start moving — and at this level, that gap is the whole match.