Introduction: Why Slow Training Matters 🐢
At Purple Belt level, many students get caught in the trap of speed. They want to look sharp and explosive, but in reality, speed without control is wasted energy. Slow training is the bridge between “knowing the moves” and “owning the moves.” By deliberately slowing down, you’ll discover the fine details of stance depth, hip rotation, and balance transfer that often get lost at full speed.
In my 20+ years of teaching, I’ve seen countless students improve dramatically by committing to slow practice at least once per week. It forces awareness of mechanics, posture, and breathing, creating stronger, more reliable techniques when speed and power return.
Key Objectives of This Class 🎯
- Precision: Feel the exact line of your punches, blocks, and kicks.
- Balance: Hold stances longer to strengthen legs and stabilize transitions.
- Breathing: Synchronize breath with movement – slow inhale during chamber, controlled exhale on execution.
- Awareness: Understand why a technique works, not just how.
Class Structure (Step by Step) 🧭
1) Warm-up (8 minutes)
- Joint mobility: Ankles, knees, hips, shoulders.
- Slow stance walks: Move forward/backward in zenkutsu-dachi and kokutsu-dachi, holding each step for 3–4 seconds.
- Breathing drill: 4-count inhale through nose, 4-count exhale through mouth while moving arms in slow rising block.
2) Slow Technique Basics (10 minutes)
- Oi-zuki (lunge punch): Perform at 25% speed, focusing on hip drive.
- Age-uke (rising block): Move the chamber deliberately, pause at peak block for 2 seconds.
- Mae-geri (front kick): Raise knee slowly, extend with control, re-chamber before placing down.
Tip: Imagine you’re moving underwater 🌊 – no rush, just smooth, strong resistance.
3) Kata Slow Practice (12 minutes)
- Pick Heian Sandan or Heian Yondan (common for Purple Belt level).
- Perform kata at half speed, emphasizing:
- Embussen accuracy (staying on the correct line).
- Stance depth – pause 2 seconds at each stance.
- Kiai moments – even at slow speed, commit to sharp breath and posture.
4) Balance & Core Drill (6 minutes)
- One-leg hold kicks: Raise leg for mae-geri, hold chamber 5 seconds.
- Transition drill: Slowly shift from zenkutsu → kokutsu → kiba-dachi, focusing on smooth weight transfer.
Common Mistakes in Slow Training & Fixes 🧯
- Rushing the chamber: Students skip the loading phase. → Fix: Pause in chamber before execution.
- Wobbling in stances: Indicates weak legs/core. → Fix: Add static stance holds (30–60s).
- Shallow breathing: Forgetting to breathe leads to tension. → Fix: Count breathing out loud with each move.
- Treating it as “easy training”: Slow ≠ lazy. → Fix: Keep intent and focus sharp, even if speed is reduced.
Safety Notes ⚠️
- Warm up ankles and knees well – slow stance work puts pressure on joints.
- Don’t overextend kicks while moving slowly; stay within safe range.
- Stop if you feel strain in lower back – keep pelvis neutral.
Wrap-Up & Motivation 💪
Slow training is not glamorous, but it’s one of the most powerful methods for developing control, awareness, and precision. Think of it as sharpening your blade before swinging it. The more detail you feel in slow practice, the more automatic and powerful your full-speed techniques will become.
Remember: Speed comes from relaxation, and relaxation comes from control. Control is built through slow training.Stay patient, trust the process – your Purple Belt skills will shine brighter with every mindful repetition. 🥋✨
