The first drill presented was taught to Kyoshi Baker by Sempai-Dai Al Centner (a long time ago). The other comes out of Kihonido.
This hip rotation drill was developed by Sempai-Dai Al Centner at the House of the Samurai in Londonderry, NH, in the late 1980’s. The drill moves between Zenkutsu Dachi and Neko Ashi Dachi, using an exaggerated hip movement to drive the stance transition.
The video also demonstrates a drill taken directly from Kihonido.
Minimum Rank – Jukyu (Purple Belt) & Above
Prerequisite Knowledge – Students must already know…
- Kihon (Basics)
- Yoko Uke (Middle Block)
- Seiken Tsuki (Front Punch)
- Haraiotoshi Uke (Downward Sweeping Block) – for second drill
- Dachi Waza (Stepping Technique)
- Zenkutsu Dachi
- Neko Ashi Dachi
- Shiko Dachi – for second drill
- Feet Only
- Start the drill in right-side Zenkutsu Dachi, hands in the belt.
- Turn the hips towards the rear foot, keeping the head looking to the front. Snap the hips back to the front, drawing the right foot back into right Neko Ashi Dachi.
- Turn the hips towards the rear again. Slide the right foot out to the proper distance for Zenkutsu Dachi. Snap the hips back to the front, rotating the front foot into Zenkutsu Dachi position.
- Hands & Feet
- Start the drill in right-side Zenkutsu Dachi, left hand out in Reverse Punch position.
- Turn the hips towards the rear foot, keeping the head looking to the front. As you snap the hips back to the front, draw the front foot back into right Neko Ashi Dachi and simultaneously complete right Yoko Uke (Middle Block).
- Turn the hips towards the rear again. Side the right foot out. As you snap the hips back to the front, pivot the front foot back into Zenkutsu Dachi position and simultaneously throw Gyaku Tsuki (reverse punch).
- When the student pivots from one stance to another, two key details…
- The eyes stay to the front during the entire drill. Most students will tend to look to the rear when turning their hips in that direction.
- The student should maintain the same height throughout the drill. Some students will tend to rise up as they move into Neko Ashi Dachi – which will cause their hand techniques to lose power.
- The hip rotation in this drill is exaggerated to help students develop the technique. As they get the proper timing of hands, feet, and hips, students will feel greater power in their hand techniques.