🛠️MMA Tactical Tool Box: Bowling Step
An interesting way to square up an opponent.
In any combat sport, stance is the first thing that is taught. Stance allows the fighter to remain balanced, it allows a transfer in weight to either foot for punching power, and it puts them in position for defensive maneuvers. However, the stance in a fight is constantly changing and the bowling step is a way to create a new angle to exploit the typical “stance”.
Stances in Fighting
Figure 1: The three common stances in combat sports
There are three basic stances in fighting: (a) square, (b) bladed and (c) staggered. The squared stance is where the feet are level, this stance allows for lateral movement and changes in direction. The bladed stance is where the feet are side on, this stance allows for bouncing in and out movement.
Both of these stances have their flaws. The squared stance while strong for lateral movement, is vulnerable to straight shots since it shows a lot of targets. Shots can come down the middle and its very easy to get pushed back since the squared fighter doesn’t have much balance. The best example of this idea being applied is actually not in a fight, but in a Bruce Lee demonstration (video 1).
Video 1: People seem to think this is a magic trick or some physical feat, but the secret to it, is looking at the person taking the punch. Notice how how he is in a squared stance and not in position to take any sort of punch. A strong breeze is enough to knock him over.
What’s bad about being on the fence is that its vulnerable to round kicks (video 4) and the bladed fighter can easily give up their back in the pocket (video 2). This stance can easily be off balanced by ankle taps (video 3).
Video 2: The bladed stance gives up the back easily. When the back, or a new angle is taken, the fighter with the bladed stance has to pivot in order to turn and face the opponent.
Video 3: Eddy Nait Slimani uses a linear retreat with his bladed stance. Saenchai is able to off balance him with a step up ankle tap. Even with the step up not being powerful, Saenchai still gets Slimani skating like Bambi on ice.
Video 4: Jessica Eye fought Valentina Shevchenko out of a bladed stance and constantly got punished for it with left round kicks to the body.
The staggered stance is the most common stance in all of combat sports. The staggered stance takes elements from both the squared stance and the bladed stance. The staggered stance uses a toe to heel relationship, the heel of the rear foot and the toe of the lead foot line up to give space in between the legs. Generally, the staggered stance gives the fighter the most balance (video 5), least amount of targets, and best transfer of weight for punches. This stance is most effective when fighting on the tracks, the bowling step is a way to exploit the staggered stance and a way to get off the tracks.
Video 5: Trevor Wittman testing Justin Gaethje’s staggered stance for stability and balance.
The Bowling Step
The bowling step is a footwork pattern where the fighter will go from a staggered stance to a bladed stance. The fighter’s rear heel will line up with the lead heel creating a line (video 6). The idea behind this step is to square up the opponent by attacking the opponent’s rear foot track. This step can line up jabs, left hooks, step up low kicks and even back kicks since its a step that allows the fighter to move to a position where they can see more targets from the opponent.
Video 6: Trevor Wittman showing how the bowling step is executed. Notice how he is lining up his rear heel to his lead heel, which creates a line. (Source: Secrets to Balance by Trevor Wittman)
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Please check out this collaboration study I did with Tim Wheaton of Calf Kick Sports on Ilia Topuria’s slips.