Burst. The burst is also a push-pull movement. It is used for a quick advance while kicking and punching. It is used primarily to deliver a powerful kick, such as a side kick, or to counter an opponent's attack. It is also one of the hardest moves to learn because it depends on good coordination.
The forward burst is one deep lunge with lead leg. Sweep lead hand upward as you move to create momentum and distract your opponent to throw his or her timing off. While sweeping your hand upward, swing your hips forward simultaneously, while dragging your rear foot forward. In that split instant, your weight is heavily on your front foot. At this moment, your rear leg straightens out to thrust your body forward. The leap should be more horizontal than vertical. Try for distance while keeping your feet close to the floor.
For the backward thrust, push the ball of your lead foot to initiate the motion, which straightens your front knee and shifts the weight to the rear foot. Then the front foot leaves the floor and crosses your rear foot. Just before it lands, your rear leg, with its knee bent and acting like a spring, should thrust your body with a sudden straightening of its leg. You should land on the ball of your lead foot just a second before your rear foot touches the floor.
Dancing. Dancing is the term used for constant movement while of the balls of the feet.
If you are fighting flat-footed, you lose the added spring of the ankle muscles when moving. If your knees are almost straight, you lose the added spring of the leg muscles when moving. When on the balls of the feet with the knees bent, everything is pre-chambered for a jump or quick movement, without having to bend the knees first.
An object in motion tends to remain in motion and to keep moving in the direction of the motion. An object at rest tends to remain at rest and its inertia tends to keep it at rest and to cause it to resist motion. If you fight from a stationary stance, you must overcome inertia to start moving. If you are in a constantly moving stance, to change direction you only need to deflect the direction of the inertia of the movement, not overcome it. Therefore, it is easier to change directions of movements while you are moving than it is to start moving from a stationary stance.