What “theory” means here

Theory is the set of principles that explain why techniques work. It helps instructors coach mechanics consistently across basics, tul, sparring, and self-defense.

• Technique is the shape.
• Theory is the engine behind the shape.
• Teaching goal: students feel the difference between “looks right” and “works right.”

The theory of power (the core model)

The ITF power model is simple when taught clearly: power is the result of good structure + timing + whole-body motion. We don’t chase power by muscling the arms.

The six power levers

You can also study these deeper in Foundations → Power.

• Reaction force: push into the floor so the floor “pushes back.”
• Mass: body weight joins the technique at the finish.
• Speed: acceleration into impact (smooth start, fast finish).
• Rotation: hips and shoulders act as a force multiplier.
• Concentration: structure focuses force into a small point.
• Equilibrium: balance keeps power from leaking out.

Teaching shortcut: the stance carries the power; the arm delivers it.

Power chain: where it comes from

Students often think power comes from the arm. Better coaching teaches the chain: Floor → legs → hips → torso → shoulder → arm → tool.

• If the base is weak, the top has to “try hard.”
• If the base is strong, the top can stay relaxed and fast.

This is why stance, transitions, and breathing are not “separate topics” — they are the power system.

Tension & relaxation (power without stiffness)

One of the most important teaching points in ITF is the relationship between relaxation and tension. Most students lose power by being tense too early.

The rule

Relax → accelerate → brief tension at impact → relax again.

What to teach students to feel

• Relaxed travel: shoulders down, jaw loose, hands not clenched early.
• Short “lock”: the body becomes solid only at the finish.
• Immediate recovery: they can move again right after impact.

More detail: Foundations → Tension

Breathing & timing

Breath is a timing tool. It’s also a “brace” for the trunk. The goal is not noise — the goal is correct timing.

• Inhale naturally during travel or preparation.
• Exhale sharply at the finish of the technique.
• Don’t hiss forever: long hissing usually becomes slow technique.
• Don’t hold breath: breath-holding creates stiffness and fatigue.

Teaching cue

“Let the breath mark the finish.” If the breath starts early, the body usually tenses early too.

Motion principles: how ITF movement stays clean

In ITF, we try to move in ways that preserve balance and repeatability. These principles help instructors diagnose issues quickly.

1) Alignment

• Knees track the feet.
• Hips stay under the torso (no leaning for power).
• Wrist/ankle stay stacked at impact.

2) Equilibrium

• Stop without adjustment steps.
• Finish stable enough to hold for 2 seconds.

3) Acceleration

• Teach “smooth start, fast finish.”
• Early tension kills late speed.

4) Rhythm

• Techniques should have consistent timing on both sides.
• Don’t confuse rhythm with bouncing.

Sine wave (as a teaching tool)

Sine wave is best taught as a timing and weight-settling tool in patterns — not as exaggerated up-and-down motion.

• Purpose: teach relaxation in travel and weight settling at the finish.
• Danger: students chase the bounce and lose speed, balance, and structure.
• Instructor cue: “subtle and controlled — the stance catches the finish.”

Full breakdown: Foundations → Sine Wave

Application: patterns vs sparring vs self-defense

A key teaching skill is context. The same principle can look different depending on the training mode:

Patterns (Tul)

• Goal: repeatable mechanics, rhythm, accuracy, strong finishes.
• Emphasis: structure, timing, clean lines, controlled weight settling.

Sparring

• Goal: speed, timing, distance, and control under pressure.
• Emphasis: minimal wasted motion; keep stance mobile.

Self-defense

• Goal: fast problem-solving and escape.
• Emphasis: directness, stability when needed, and immediate follow-up.

Teaching rule: don’t force “pattern mechanics” into sparring. Teach principles, then adapt the expression to context.

Common coaching mistakes

Mistake: Teaching “power” as more tension

• Result: slower techniques, shoulder hike, breath holding.
• Fix: teach relaxation + acceleration + brief finish tension.

Mistake: Only correcting the hands

• Result: “good looking” arms on a weak base.
• Fix: correct stance and hip position first; hands last.

Mistake: “One model fits everything”

• Result: students move like patterns during sparring (too slow).
• Fix: teach principles, then teach context.

Instructor drills

1) Freeze test (structure & equilibrium)

• Have students finish a technique and hold for 2 seconds.
• Watch: wobble, heel lift, knee collapse, shoulder rise.
• Goal: stable finish before adding speed.

2) Slow-to-fast ladder (acceleration)

• 5 reps at 30% (perfect mechanics), 5 at 60%, 5 at 90%.
• Goal: speed increases without early tension.

3) Hip-first check (rotation)

• Have students perform punches slowly.
• Rule: hips begin before the arm arrives.
• Goal: remove arm-first habits.

Next

Theory becomes real when you build progression and teach it consistently. Go to Curriculum & Progression.