Whether it is to increase striking power in a Self-defense situation, or have more power in general, while practicing punches in Katas, every Karate-ka (Karate practitioner), reach a point where they want to build more core/ hip power to further increase striking power, specially with punches. Below is a great example of how to build hip power with a simple but very efficient drill.
- Start in Left “Han-Zenkutsu Dachi / Fudo Dachi” (Natural standing position)
- Do a left “Yoko uke / Uchi uke” Chudan (Middle inside block)
- Do a left “Kizami Tsuki / Maité” Jodan (Jab to the face)
- Do a right “Gyaku Tsuki” Chudan (Reverse punch to the chest)
- Pivot 90 degrees on your right without moving your feet (ball of the feet use only) and do a left “Gyaku Tsuki” Chudan (Reverse punch to the chest).
- Mark a small pause, then repeat the initial sequence on the right:
- Do a right “Yoko uke / Uchi uke” Chudan (Middle inside block)
- Do a right “Kizami Tsuki / Maité” Jodan (Jab to the face)
- Do a left “Gyaku Tsuki” Chudan (Reverse punch to the chest)
- Pivot 90 degrees on your left without moving your feet (ball of the feet use only) and do a right “Gyaku Tsuki” Chudan (Reverse punch to the chest)
- Start over
This exercise should be done with maximum speed, but without compromising the form.
The best core/ hip power exercises are the ones that keep swinging the hips right and left without interruption while you are kicking, punching, or blocking.
You can develop your own drill using variations of the drill above, including combinations of kicks, blocks, punches, elbow strikes, etc…, but just make sure your combination of moves does not contradict Karate principles.
Time to practice!
Toronto, Alpha - KarateBoost blog
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