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Throw a discuss or swing a golf club. Advanced players reset the feet while swinging to give them more force into the ball. Some jump or hop a little on every shot. But there is no single magic way. It is just easier to start with loading one leg and finishing with the weight on the other or rotating like your Karate stroke which is good for being excessive but not what you would do in a match. Personally I thought the stroke was fine for getting a rough idea of the feeling of using the core but without a ball, I can't see the gap between imagination and reality.