Foundations / Drills Library
Drills Library
Quick drills you can run in 3–10 minutes. Keep them focused. One goal at a time.
Freeze Check
Run a pattern slowly. Freeze 2–3 seconds at each finish. Note wobble, foot adjustments, or posture drift.
- Time: 5–10 minutes
- Focus: finishes, balance, transitions
Line Walk
Put tape on the floor. Step along the line during a section of a pattern. Keep feet and stance aligned to the line.
- Time: 5 minutes
- Focus: alignment, stance consistency
Stance Hold
Hold key stances for 10–20 seconds with good alignment. If posture collapses, reduce depth and rebuild.
- Time: 3–8 minutes
- Focus: base strength, posture discipline
Turn-and-Freeze
After every major turn, freeze 2 seconds. No adjustment steps allowed. Reduce speed until it’s clean.
- Time: 5–10 minutes
- Focus: pivots, re-alignment
Target Line Drill
Mark direction lines on the floor. After turns, check that the stance points exactly where you intended.
- Time: 5 minutes
- Focus: aiming, direction accuracy
Slow Chains
Perform 3–5 connected techniques at half speed with no pauses. Keep posture constant and transitions quiet.
- Time: 5–10 minutes
- Focus: timing, coordination, power efficiency
Quiet Feet
Do a section of a pattern as quietly as possible. Loud steps usually indicate loss of control or extra motion.
- Time: 3–7 minutes
- Focus: efficiency, tension control
Metronome Pace
Run a pattern at a steady pace (even timing). The goal is consistency, not speed.
- Time: 5–10 minutes
- Focus: pacing, breath, endurance