Become Fighter
Moving in stance: Wrestling guide
Step, shuffle, circle and pivot without standing up or crossing your feet.
A stance you cannot move in is only a pose. Wrestlers move in small, quick steps and keep their height the whole time. Your head should travel level, not bob up and down.
You will use the same movements later to close distance for a shot and to get out of the way of one.
Key points
- Move the foot nearest to where you are going first, then follow with the other.
- Keep your feet apart. They never cross and never click together.
- Keep your head at the same height. If it rises and falls, your hips are working too hard.
- Short steps beat long ones. You can change direction between short steps.
- Pivot on the ball of your lead foot to change the angle without losing your base.
Step by step
- Step in and back. From your stance, push off the rear foot to step the lead foot forward, then bring the rear foot up to restore your width. Reverse it to move back.
- Shuffle sideways. Step the foot nearest the direction you are moving, then slide the other to follow. Keep your knees bent so your head stays level.
- Circle out. Take a few small steps in a curve around an imaginary opponent. Keep your chest pointing toward them the whole time.
- Pivot. Plant the ball of your lead foot and swing your rear foot around it to face a new angle. Land with your stance fully rebuilt.
Common mistakes and how to fix them
- Standing up to move. Hold your height. Put a hand on your thigh in practice to feel whether you are rising.
- Feet crossing or banging together. Take smaller steps. Finish each one in a stance you could shoot from.
- Looking at the feet. Keep your head up. You can feel your feet; your eyes belong on the opponent.
- Flat-footed stomping. Stay light on the balls of your feet and step quietly.
Drill: Movement rounds
4 rounds of 45 seconds, with 30 seconds of rest. Safe to practise alone.
- Slow and tidy. Step forward and back, shuffle side to side, and stay low.
- Add circling. Rebuild your stance after every change of direction.
- Follow the caller and move at a steady pace without standing up.
Combinations that use it
- in-1-2: Step in, Jab, Cross
- mt-teep-in: Teep, Step in
- mt-in-knee: Step in, Straight knee
- wr-circle-sprawl: Circle out, Sprawl
- 1-2-out: Jab, Cross, Circle out
- 1-2-pivot: Jab, Cross, Pivot
Related techniques
Train it in the app
In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.
Coming soon to the App Store and Google Play.
More from Stance and motion
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.