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OSA Training: Palm Heel - Full Power Mode

Strike Through.  Drive Deep.  Use Your Whole Body.

 

Today’s training wraps up our 3-day Palm Heel series by unlocking one of the biggest secrets to power: your centre of mass.

Today’s Focus:

  • Learn to move your centre of mass to add power to everything you do
  • Strike through a surface, not just at it

Remember: When you use your whole body, and not just your hands, you become unstoppable.

Video 1: Harness Your Central Power

 

Learn what every powerful athlete already knows: that your centre of mass is where real power comes from. Once you learn to move it deliberately, everything gets stronger. This ain’t fluff. It’s sports science.
 

Video 2: How To Blast Through

 

The biggest mistake you can make when hitting it to stop at the surface. We want to go right through. You want to deliver the forces right through his body and out at the other side. Today, you’ll learn how to step into your strike and fire your bodyweight through the target. It is the difference between “ouch” and “out cold”.
 

Video 3: Let The Empress Stand Tall

 

One last mention. The Palm Heel is not the only shot you’ll ever use - but it’s the one you should come back to the most. Let me encourage you to own it fully so you can to deploy it when needed.
The Empress (the Palm Heel Strike) is versatile, powerful, and dependable. You can (and should) use other shots too, but this one is your go-to for most situations when you’re standing up.
 

Practice Plan

  • Step 1. Start with slow motion strikes and drive through the target.
  • Step 2. Do 10 reps each side just getting used to the movement.
  • Step 3. Next, do 10 reps but now make sure you hit hard and also move back into The Fence each time. Hit → Move → Fence.
  • Step 4. For advanced practice, now hit and move. Play around. Hit and move back two steps. Hit and move to the left for two. And so on. Play and have fun.
  • When you’re ready, add your centre of mass. Now you will hit with some real power. using your centre of mass. use your centre of mass and go through steps 1-4 making sure you’re keeping your centre of mass to generate power and driving through the target.

Extra Practice for Superstars:

  •  Double up your shots. Instead of one shot, hit twice. Hit three times. Hit four. Hit with commitment. Hit → Move → Fence. Protect yourself in the Fence. Cover up and be ready to fight. 

 

Coach Notes:

Make sure to start and end in The Fence. This is super important because it will aid your ability to hit, as much as it will make you a more difficult target to deal with. Own your Fence, please. 

What you’ve learned in the past three days is not just a “move” or two.
It’s an attitude AND a message: 

I will not be moved.
I will not be taken.
I will get home.

Today you hold real power. Own it and let’s keep building :)