What tension does

Tension solves one main problem: structure at impact. It helps you transfer force into the target instead of collapsing or “spilling” power.

• Good tension is short, local, and timed.
• Bad tension is early, global, and constant (it slows you down and drains power).

The tension rule

Use this as your default: Relax → accelerate → brief tension → relax.

• Relax so the technique can accelerate.
• Brief tension at the exact moment of contact (or the exact end position in patterns).
• Immediately relax again so you can move, change direction, or counter.

If you’re tense for the whole technique, you’re usually slower and you hit lighter.

Types of tension

1) Structural tension (the good kind)

This is “joint stacking” and bracing that prevents collapse. It feels like the body becomes a solid unit for a moment.

• Where: core, lats/upper back, hips, and the striking limb alignment.
• When: last instant of the technique.
• Why: transfers power cleanly into the target.

2) Excess tension (the power leak)

This is the “I’m trying hard” tension — shoulders up, jaw tight, fists clenched early. It makes you slower and breaks timing.

• Where: neck, shoulders, forearms, face.
• When: too early (during travel).
• Why it’s bad: reduces acceleration and makes technique choppy.

3) Isometric tension (used for training)

This is deliberate tension for conditioning and awareness (like stance holds). Useful in drills — not how you should move at full speed.

Tension and power

Power is mostly created by: ground connection + hip motion + acceleration. Tension doesn’t create the power — it locks it in at the finish.

Think of it like a whip: the whip is loose while it moves, then the tip “cracks” at the end.

Timing cue

• Travel phase: loose and fast.
• Impact/end phase: brief brace + sharp exhale.
• Reset: immediately loosen to move again.

The 3 checkpoints

When tension is correct, these 3 things are true:

• Shoulders stay down (power comes from the body, not a shrug).
• Core engages at the end (you feel “connected” top to bottom).
• You can move immediately after (no frozen statue, no recovery step).

Common mistakes & fixes

Mistake: Tensing early

• Looks like: tight fists from the start, stiff arms, slow finish.
• Fix: relax hands/forearms during travel; “clench” only at the end.

Mistake: Shoulder tension

• Looks like: shoulders rise toward ears, neck tight, punches feel short.
• Fix: pull shoulders down/back slightly; engage lats; keep chest relaxed.

Mistake: Face/jaw tension

• Looks like: clenched jaw, grimace, breath holding.
• Fix: relax jaw; short sharp exhale at impact.

Mistake: “Hard” stance, soft finish

• Looks like: legs rigid the whole time, but wrists/elbows collapse at the end.
• Fix: keep stance stable but not locked; focus on joint stacking at contact.

Mistake: Over-bracing (stuck after technique)

• Looks like: you freeze, can’t move, need an extra step to recover.
• Fix: treat tension as a “flash” — brace, then release immediately.

Quick drills

1) Relax–snap–relax (10 reps)

• Do a middle punch slowly and loose.
• On the last 1 inch: snap + exhale.
• Immediately relax the fist/shoulders again.
• Goal: tension appears only at the finish.

2) Two-second freeze test (5 reps)

• Execute a technique and hold the end position for 2 seconds.
• Pass: stable stance, shoulders down, wrist stacked.
• Fail: wobble, shoulder hike, bent wrist.

3) Quiet breath timing (10 reps)

• No audible breath during travel.
• One short sharp exhale at impact.
• Goal: breath marks the finish, not the whole motion.

Next

Go to Breathing & Timing.