The transfer of energy into a media requires momentary contact. This principle applies to a kick, punch or palm heel. This energy transfer is called a fluid shock wave. Focus through the target and pause momentarily after impact. Practice on training bags, then work up to boards and bricks.

Watch a video demonstrating the technique

KATA and Forms - how to improve stances

The basis for many KATA and forms go way back to the days of knights, samurai, and other ancient warriors. Warriors of these times were required to wear heavy armor to protect themselves from weapons of the day. Due to the heavy weight of the armor, these warriors were required to walk and fight in a deep stance to avoid being knocked over and open to attack. When training, take a moment to visualize you are wearing a suit of armor, then begin to practice.