Basic Kenpo X Footwork

One of the biggest problems people seem to have with the Kenpo workout comes from basic footwork. The Kenpo workouts use three basic stances; Neutral, Forward, and Close Kneel in Kenpo terms.

A Neutral stance is the mother of all stances, in Tony terminology. It is the same as the running stance used in many of the Plyo exercises, with the heel-toe alignment. The easiest way for me to get you in the right position is to recommend you put a broomstick or other pole pointing directly to the TV.

If your right foot is forward, put your right toe on the inside of the pole.

Put your left heel on the outside of the pole, with your feet shoulder width apart. Now angle your feet 45 degrees towards the TV. Bend your knees a bit. Your weight should be balanced 50/50.

Just reverse the feet if your left foot is forward.

To get in the Forward stance, all you do is turn your back foot so that your toes point forward. Your back leg should be straight, and your weight balanced 60/40 (front/back). Most important, your hips and shoulders should turn with the foot so that your body is facing forward.

A Close Kneel is basically a Forward stance with your back leg bent and you kneel a little lower. You are on the ball of your back foot, instead of your whole foot.

Putting It Together With Punches

There are 4 primary punches used in combination with the footwork; Jab, Cross, Hook, Uppercut. Jabs and Hooks are only thrown with the front hand, in a Neutral stance. Cross and Uppercut are thrown with the back hand, in a Close Kneel. There is an important reason for that.

When you throw a Jab, Cross Combination, your feet start in a Neutral stance, and you jab. As you throw the Cross, your feet and body switch to a Close Kneel stance. As you go back to the Jab, your feet switch back to a Neutral stance. And so on.

When Tony says, "Hit with your hip and your body!" this is accomplished by changing stances properly. Again, all you are really doing is moving your back foot, and the body should go with it.

Your feet do the same thing with the Hook, Uppercut Combination. The harder you throw your hips and your body into it, the harder your workouts.

I will try to create videos soon. Let me know if you have any questions.