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Steve Cotter teaching low-base movement skills

2,279 views · Published 19 March 2016 · 0:15 · Indexed 27 October 2026

Channel: Steve Cotter IKFF · 2016 · People & Blogs

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A few movement lessons here

Note the progression from one to the next

1. Top Left: Dropping the base and lowering center of mass

Staying low, which is dropping the hips/center of mass, is difficult enough. The  beginner and novice may likely lift the rear heal, placing too much loading on the support knee as well as providing a weak base of support. Note the beginner may have flexibility limitations and have to fold the trunk in order to drop the hips.

2. Top Right: Center of mass over base of support

Keeping the body upright such as demonstrated here, allows you to maintain center of mass over base of support, which equals control and balance. It's the difference from being able to do something, and being able to apply it. Without the center of mass and base of support alignment, one cannot control his own body, and therefore whatever power generated is not useful in a real-world application

3. Bottom Left: Going low and staying low

Usually, a person may progress to alternating from a high base to a low base, such as shown in the first two clips.

A higher level is to be able to drop low and stay low throughout. Whether grappling, or playing defense in sports such as basketball, the ability to drop low and stay low gives the athlete more leverage against the opposition

4. Bottom Left: Footwork depends on surface/terrain

Notice in the first three clips a slick surface and the ability to slide from side to side. However in the last clip, I am showing on a different surface which makes it impossible to slide. Notice I must pick the foot up and place it down on each repetition. In traditional martial art/military strategy, the terrain greatly influences the tactics utilized. A rocky surface requires different stepping and positioning then a muddy surface, etc.

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