Lesson 4: White Belt

Back Stance. Along with the front stance, the back stance is one of the most frequently used stances. The back stance is not as strong as the front stance, but, while the front stance is strong in all directions and requires small weight shifts for any movements, the back stance permits quick forward movements with little weight shift. However, movements in other directions require larger weight shifts than with the front stance.

• Stand in a ready stance with arms held in the basic guard.
• Step a foot forward and inward and put it down in front of other foot with the heel about a shoulder width in front the other foot. Simultaneously with the step, pivot other foot 90 degrees outward on its heel until it points out to the side. At end of the step, feet will be aligned in the sides of an imaginary "L," with the rear foot aligned with the short side of the "L" and the front foot aligned with the top section of the long side of the "L."
• Bend rear knee, with the knee pointing outward. Front knee will be slightly bent.
• Relax body weight into the stance, with the center of mass mostly over rear foot. Weight distribution will be about 30 percent on front foot and 70 percent on rear foot.
• Shoulders and hips are parallel and facing toward the side to which the rear foot is pointing, perpendicular to the target.
• Fighting Stance. When used as a fighting stance, depth of the back stance is slightly shortened, which causes center of mass to be a little higher to permit quicker movement. The back stance is frequently used a fighting stance since it presents few targets to the opponent and permits quick kicks with the leading leg.
• Moving while in back stance. Shift leading hand of the guard as leading foot of the stance changes.
  • To move forward, shift weight onto front foot as the foot pivots outward. Simultaneously, swing back foot forward into position with a slight outward, circular movement. Keep weight on what is now the rear foot, do not step weight forward onto front foot.
  • To move backward, swing front foot backward into position with a slight outward, circular movement. Simultaneously, pivot what is now the front foot on its heel so it points forward. As back foot reaches its final position, shift weight onto it.
  • To move toward sides, slide either front or rear foot into position, and then move other foot into position.
  • Movements may be performed in a hopping motion.
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