The penetration step is the deep, explosive step you take on a leg attack. Change levels first, step your lead foot between the opponent’s feet, drop your lead knee to the mat, and bring your back foot up to drive through. Drilling it daily builds fast, powerful shots.
Penetration drill progression
| Drill | Focus |
|---|---|
| Stance and motion | Staying low and balanced |
| Level change | Drop hips without bending at the waist |
| Penetration step on a line | Lead knee lands near the line |
| Step and back step | Bring the trail leg up to drive |
| Partner shots | Shots with finish |
| Shot and sprawl | Partner reacts to build realism |
Technique keys
- Keep the head up and back straight.
- Change levels before stepping.
- Step deep, not wide.
- Knee lands softly on the mat.
- Drive through with the back foot.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How many penetration steps should I drill?
Several sets of 10 to 20 per practice, with good form.
Should my knee hit the mat hard?
No. It should touch down with control; kneepads help in practice.
What is the most common mistake?
Reaching with the arms instead of stepping in with the hips.
