What sine wave solves

In patterns, many students have two problems: they move stiff and hit with the arm, or they “bounce” and lose structure. Sine wave is meant to solve both by teaching:

• Relaxation while moving so you can accelerate smoothly.
• Weight settling at impact so mass joins the technique.
• Rhythm and repeatability so timing stays consistent on both sides.

The goal is subtle and controlled. If it looks like a squat-jump, it’s too much.

The simple model

The classic teaching model is a smooth curve: down → up → down. But think of it as one idea: you “settle” your body weight at the finish.

Down (relax / unweight)

• Soft knees, relaxed hips, no shoulder tension.
• You’re not dropping — you’re removing stiffness.

Up (travel / carry)

• The step carries you forward smoothly.
• Hands move without dragging the shoulders up.

Down (settle / impact)

• As the technique finishes, your weight settles into the stance.
• Sharp exhale and brief tension at the end position.

Where sine wave belongs

Sine wave is primarily a pattern training tool. It’s used to standardize timing, teach relaxation, and keep the body connected to the floor.

• Patterns: yes — especially stepping techniques in walking stance / L-stance lines.
• Basics: sometimes — when teaching timing and relaxation.
• Sparring / self-defense: usually minimal — speed and directness matter more.

If sine wave slows you down, makes you loud, or breaks your guard — reduce it.

What it should feel like

• Quiet feet: control first, then power.
• Heavy finish: the stance “catches” the technique.
• Relaxed travel: the shoulders stay down; the arms don’t start tense.
• Instant recovery: you can move again right after the finish.

Timing with power and tension

Sine wave is not separate from the rest of your foundations. It only works if it supports: Power and Tension.

The rule

Relax while moving. Accelerate into the end. Brief tension + exhale at the finish. Then relax again.

What not to do

• Don’t “drop” before you hit: that steals speed.
• Don’t tense early: early tension is a power leak.
• Don’t chase the bounce: function beats appearance.

Common mistakes & fixes

Mistake: Big bounce (squat-jump patterns)

• Looks like: obvious up/down, slow technique, loud landing.
• Fix: cut the height in half; keep the curve subtle and smooth.

Mistake: “Up first” (saw-tooth motion)

• Looks like: rising before stepping, then dropping hard.
• Fix: soften first (down as relaxation), then travel, then settle at impact.

Mistake: Tense shoulders

• Looks like: shoulders lift, neck tight, techniques feel short.
• Fix: keep shoulders down; let the hips drive, not a shrug.

Mistake: No “settle” at the finish

• Looks like: technique ends light; stance isn’t connected to the floor.
• Fix: feel pressure through the feet as the stance locks in at the end.

Mistake: Chasing the floor (dropping too deep)

• Looks like: knees collapse inward, heels get light, balance breaks.
• Fix: keep knee tracking; settle into a stable stance depth, not a squat.

Motion types (pattern pacing)

ITF patterns use different pacing styles. Keep this simple: not every movement gets the same amount of rise and drop.

Normal motion

• Use: most stepping techniques.
• Feel: a smooth, controlled down–up–down with a crisp finish.

Continuous motion

• Use: linked techniques that flow together.
• Feel: one continuous rhythm instead of two separate “poses.”

Fast motion

• Use: two techniques delivered quickly.
• Feel: less rise, more snap; keep structure and breathe correctly.

If you’re unsure: keep it subtle, keep it controlled, and keep the finish crisp.

Quick self-tests

• Quiet step test: if your landing is loud, you’re losing control.
• Freeze test: finish and hold 2 seconds — no adjustment step.
• Breath test: no long hiss; a short sharp exhale at the finish.
• Shoulder test: if shoulders rise, you’re using tension to “fake” power.

Drills

1) Three-count step (feel the curve)

• Count 1: soften knees (relax down).
• Count 2: step and travel (smooth up).
• Count 3: finish technique (settle down + exhale).
• Goal: smooth motion with a heavy, crisp finish.

2) No-bounce control (reduce it)

• Do the same line with half the vertical movement.
• Goal: keep the finish powerful without needing a visible bounce.

3) Shoulder-down line work

• Run a pattern line with focus on shoulders staying down and relaxed.
• Goal: hips drive, shoulders stay quiet.

Next

Sine wave only works if your base is stable and your finish is clean. Go to Stances or Transitions & Resets.