The feet co-ordinating with the hands. The knees with the elbows and the hips/waist with the shoulders. The deep fascia, tendons, ligaments must be flexible in order to be more effective.
The tendons are usually not tense in the beginning and may tense slightly at the end, say when a punch reaches it target or upon impact.
With the efficiency of movement whether the movement be short or long, there must not be extra movement. As this indicates a lack of alignment or harmony.
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