Associate Degree

This position looks exactly like the first move in the Tai Chi form. As you drop and catch yourself, perform a palm heel strike, focusing on timing your strike with your drop. Your arms should feel the contraction of the muscles with the hands “snapping” into the palm heel strike. Your hands should strike outward in front of you with no more than three to four inches of movement.

Start off slow, focusing on developing the timing and then gradually pick up the speed.

Resist the temptation to “launch” with your legs by jumping up in the air first. This is a common mistake and will not add one iota of power to your strikes.

Upon dropping, ensure that all motion in your body ceases and hold your position for two full seconds. You should feel yourself rooting to the ground with each drop, knees bent, ensuring that you do not hop forward or lean in any one direction dropping straight down. This will ensure that as you strike you are able to do so with maximum contraction of the muscles and balance.
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