Two Basic Footwork of Sanda
Three Boxing Technique of Sanda
Four Boxing Combat of Sanda
Five Leg Technique of Sanda
Six Leg Combat of Sanda
Seven Wrestling Technique of Sanda
Eight, Grasping Technique of Sanda
Nine, Attack Target Practice of Sanda
Ten, Sandbag Practice of Sanda
Eleven, Notice of Sanda
One Introduction to Sanda
Briefly speaking, Sanda is bare-hand combating with the main method of Chinese Wushu such as kick, strike, wrestling and grasping. Both parties combat with boxing, leg, wrestle, arresting according to the rules through which to increase the technique and cultivate willpower. It is a new ethnic combating item which utilizes Chinese Wushu comprehensively.
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Literacy is served as reflection of civilization while Wushu is the observer of morality. Said by Fu Biao
Wushu has a long history. It goes through from the beginning from ancient times to primitive society. Grew significantly in slavery society. Long term feudal society bred extensive and profound orient culture; supplied abundant earth for the improvement of wushu. Chinese wushu, with background of Chinese culture, contains sports system and culture system such as attack & defense, health-keeping. etc. It is treasure belongs to all human being and also a name card for helping Chinese culture goes to the world and letting the world understand Chinese civilization.
Fierce struggle for survival requires people to master certain fighting & defending skills. The proven fighting skills and could be used consciously is Wushu Jiji. To some extent, the history of Chinese Wushu is the history of mankind’s combating. In order to survive, people learned some activities such as punching, kicking, wrestling & grappling etc. in the process of production practice. The following intensified large-scale nation & country wars promoted the fighting technique to a new level. The fighting efficiency & effectiveness were improved greatly. The word “Wushu Jiji” began to appear. The carving reservoir “Fighting” in Western Han Dynasty depicts the fierce competing scene vividly.
Till now, Wushu has become a cultural background civilization sports; embodied as taolu sports & combat sports. Sanda is one kind of combat sport. It is the comprehensive utilization of Chinese wushu boxing, leg technique, wrestling technique, chin na technique which has distinctive national style. Advocated by famous martial artist Fu Biao & group of martial artists, Sanda is walking vigorously to the world as an emerging national combat sport item.
TWO Character of Sanda
Sanda reflects the essential attribute of wushu, i.e. attack & defense prominently. This sport item not only guarantees the high efficiency & high effectiveness but also guarantees the safety of practitioners phenomenally. It clearly distinguished from the military technique which aims at injury people to cripple & death. Sanda has a strict rule that rear head, neck, crotch & other vulnerable parts could not be attacked and abide by the basic ethical conduct of Chinese warriors.
Sanda is an advanced practical stage of Chinese wushu. It runs boxing, leg technique, wrestling & grappling comprehensively throughout entire combating process. Therefore, it is more comprehensive, more directive, more thorough, more effective than Sanda. It has distinct national style and practicality. The technique used in the whole combating process is abundant and the technique used is based on high efficiency & high effectiveness. So the participants are put forward higher requirements. The practitioners should have comprehensive & quick pre-judge, comprehensive combating technique, fast & flexible tactical changes, strong physique & extraordinary courage. After a period of training, the practitioners would cultivate the personality of calm, resolute, decisive, tenacious & humanity and get into the highest state of Chinese wushu in the basis of mastering Chinese boxing, leg technique, wresting & grappling completely .
Three Function of Sanda
Quality improving, fitness maintenance, self-defense
Sanda are both anaerobic and aerobic. Long term practicing have great effect on improving the speed, strength, flexibility & endurance and strengthening internal organs & central nervous reaction. It can cultivate the willing quality of tact, courageous, tough & decisiveness and flexible & agile body. It has direct effect on improving emergency response capacity and self-defense skill.
Sanda is extreme practical, collecting standing technique and ground attack into one and aiming at subduing opponent while was not conquered by others. The practitioners could make appropriate judgment and defensive offending actions calmly facing abrupt attack without in panic mood after long-term practice. The practitioner is much more stronger than ordinary people even if they were hit down.
Will exercise, moral cultivation
The practitioners are advocated to learn from each other and exchange opinions to cultivate the moral of humble in victory and gracious in defeat. The practitioners should have the spirit of taking care of each other, solidarity & friendship and no revenge which is positive for training the practitioners good moral character undoubted.
Sanda would test the practitioner’s willpower severely such as overcoming pain & getting accustomed. The practitioners should first overcome timid and fear of being fought and increase the courage gradually. One should overcome the negative escaping and struggle bravely while encountering strong opponents and improve the wisdom of triumph over superior. Persisting to the end with tough perseverance while facing endurance training and tough moment; together with the correct psychology towards win or lose in competition are all baptism to the willpower. People can eliminate weak & cowardliness and cultivate the quality of tough, decisive, perseverance, courage, enterprising and positive.
Athletics enjoying and life enriching
“There is a woman with the surname of Gongsun. The world was shocked while her playing sword and the audience was attracted.”. The old poem described the fascinating of wushu vividly. Combating in the arena is always popular and the scene of Sanda is always crowded and exited. The sanda performances and combating in arena national and local are welcomed by the mass since the first national wushu match. Sanda, with its abundant and ornamental value, has demonstrated deep & wonderful wushu of China. Chinese wushu brings people unlimited fun and enjoyment.
Technique exchange and friendship improvement
After thousand years affection by Chinese culture, wushu has deeply rooted in the country with a broad mass base. Nowadays Sanda has become the common wealth of the world. The enthusiasts in many countries not only love wushu, but also attempt to enhance their health and self-defense by learning kungfu. In addition, The exchange of wushu skills could promote the culture exchange and friendship.
Four Refinement & Simplicity of Sanda
This Sanda technique is organized and published to cater to the quick start of wushu enthusiasts. The emphasis on body building is more along with the continuous development of the society. As an emerging sport item, Kungfu plays a role in physical fitness and self-defense.
There are endless wushu books nowadays. The wushu enthusiasts which are still busy working have no enough time to know & learn such deep wushu technique. Even more, the need for professional athletes are more severe. Therefore, Fu Biao organized & demonstrated a set of technique which is practical & simple. The main feature of this technique is to simply tremendous technique contents by reducing complicated & fussy action, strengthening pertinence and integrating practical & effective skills. All of these make it easier and fast to learn and master for self learner and professional martial artists. Thus, they could be easily used into training, life and arena.
Five. Strategy of Sanda
Sanda is a comprehensive technique which contains many elements such as kick, strike, wrestling, attack, defense, strategy, tactics and so on. To utilize Sanda with great facility, the practitioners should adapt to the situation; treat changes with stability; strive for the victory in the changes; interpret the art of arms in body and wit.
The essence of Sanda is a sport combating with wit and strength. Not only combating with courage, but also with wit. The tactics and strategy of Sanda sourced from ancient war-crafts which also serves as important principle of the theory of Sanda. The xushi, dodge, advance & retreat, feint, false move etc. are all from the ancient war-crafts. Although the level of wushu is important, you must combine with strategical thinking, i.e. strategy arrange and tactics utilizing to exert the function of wushu and win the final victory.
The practical Sanda is the process of comprehensive technique competition and will power tempering because of the situation changes unpredictably and the overall feature and periodical character. Do not confine to a particular habitual combating style. One should take flexible combat style to respond to different opponents while highlighting his own characteristics. For example, while encountering relative brave rivals, one should “pretend to be elegant and seems to be gentle which would make the rivals sluggish and we can take attack the unprepared rival.” The so-called “lure the rivals in deep ” or “we should overcoming hardness with softness while facing ferocious rivals; we should retreat in order to advance. This is so-called win the stronger by wit ”. To win a good rival, we should “lure the rival deep with pretended flaws in order to give the rival no time to respond. This is just “attack by surprise with lightening speed” just as the saying in war-craft.”. To win the rivals who are used to defense, we should “attack with his own advantage” or guide by fake actions. “Strike the opponent while he is not prepared already” “We should know his school before fighting. We would use arm if he uses arm; we should use hard force to attack if he is good at leg. Legs could not be used if you stand close.” etc. We should treat them with different methods in facing with different opponents to get the level of “technique”.
Six New Theory of Fu Biao Wushu
Wushu learner must have courtesy: morality of wushu, etiquette of wushu, respect of wushu, dao of wushu, loyalty of wushu, skill of wushu, art of wushu, theory of wushu, level of wushu, strategy of wushu, technique of wushu, medicine of wushu, communication of wushu, literacy of wushu---------New theory of Fu Biao wushu, on June 26th, 2012
Wushu learner must have courtesy. This is the basic quality of wushu learner. It stands for the consciousness of self-control. Everyone wants to be an prominent person and loved by others in the way of wushu. But the pre-condition is how much you know about wushu. To be an respectable martial artist, not only external high level kungfu is needed, but also internal spiritual practice. Wushu should be practiced internally and externally exactly because of this. To master something, we should first know what it is. It would be in vain if we can not up to this point. For anything we do, we should first master the principle, attribute, changes and so on; distinguish between right and wrong, look at the world with wisdom; develop good habit; treat others with broad mind and abide by his own principle.
Morality of wushu: it is the soul of wushu. Upholding morality of wushu is the tradition of wushu field for thousands of years. For the wushu practitioners, morality goes first than wushu. This is the rule to have, to know, to understand, to abide by and to carry forward by every wushu practitioner. “Literacy is served as reflex of civilization while Wushu is the observer of morality.”. This is the standard to measure one’s morality. A wushu practitioner without morality is harmful, vice versa. This is the embodiment of life value. Advocating of morality of wushu is the character which wushu practitioners should have. It is also the measurement of wushu accomplishment and also the performance of wushu sentiment. What is morality of wushu? Actually, morality is the precondition of wushu practicing. Wushu respecting is the reflect of respecting morality. We should develop “self improvement, self-discipline and social commitment ” finally through respecting wushu and morality to contribute to the team, the nation and the country.
Etiquette of wushu: just like the old saying :“no etiquette, no foothold in the society”. Etiquette is virtue, is inclusiveness and cultivating. Etiquette is a broad scope that up to different industries. As one of etiquette, the etiquette of wushu is the basic moral for millions wushu practitioners and the civilization & politeness performed. For example, holding fist salute is the manner to show wushu practitioners’ etiquette. Etiquette of wushu is traditional Chinese rite for wushu, based on the aim of serving peace and friendship. It is the implication for all wushu practitioners worldwide is from one family.
Our country is ancient civilization and the nation with rite. Etiquette is the symbol of civilization in the social communication and the status symbol. Ancient people view “etiquette” as the important standard for “self-cultivation, regulating the family, governing the state, peace the world”.
Respect of wushu: In the long brilliant history of Chinese civilization, the moving spirit of respecting teacher shined everywhere and this was succeeded and developed well in the filed of wushu. Wushu is profound and can not be accomplished in one day. The practitioners should first know the rule of respecting teachers & the elders and love the younger, respecting the friend and dao of boxing. By so, can the fine Chinese tradition be succeeded and developed. Therefore, people should know the base of constructing deep friendship between teacher and student is mutual-respect, treating others equally, learning from other’s advantage to compensate the gap. Sincere and emotion could emerge naturally if the students and the teacher could be unitive and friendly, mutual-respect & mutual-helping, equal & harmonious and healthy and upwarding. Only you know how to respect others, could you know how to be a human.
Dao of wushu: it is Chinese wushu spirit breeded by traditional Chinese culture. Wushu lasts for a long process from the generation to developing. Dao of wushu practiced by wushu and aimed at pursuing truth as the first channel. Wushu spirit is a thoughts system containing many factors, including: “harmony of nature & mankind”, “convince people with virtue, people oriented” etc. The spirit of competition & creation and enterprising & surpass which Olympic advocates are just the same as wushu spirit which aims at inspiring and encouraging people and promote people to go forward.
Loyalty of wushu: it doesn’t simply imply personal loyalty but also intellect & emotion quotient. It is the understanding to things. We should make proper decision when facing things hard to choose and know what can do and what can not. Things harm to body & mind could not obey. Things harm to others could not do. Rational people would think over the problems while savage people would do improperly. Therefore, loyalty is heart and deeds with justice and righteousness and with consciousness, personality, principle.
Skill of wushu: it is composed by kick, strike, wrestling, chinna & combating actions; including the attribute of defending and offending, forward & backward, move & still, fast and slow, hard & soft, xu & shi. The root is combating. The performance changes and has the unity of form & spirit, especially on the foundation of technique. Therefore each action “defensive or offensive, attacking while defending, defending while attacking.”. Wushu sourced from the survival by self-defending. Thus, each movement is based on defending & offending. Combating is the embodiment of wushu and also the essence of wushu.
Art of wushu: it is a kind of art with abundant limbs performance ability. It performed till now since thousands years ago with everlasting elegance and more. Different schools of wushu explained the culture. Abundant content was embodied between movement and standstill. Wushu not only has the artistic quality of up & down, unity of inner & outer, changes of rhythm, having both formation & spirit, but also has the aesthetics of beauty of structure, beauty of rhythm, beauty of movement & standstill. It performs like dragon out of water sometimes and streaming water sometimes. Wushu includes all things and draws essence from them to breed. For example, changqun boxing reflects abundant body language and shape-taking, such as moving as waves, still as mountains, uprising like monkey, dropping as magpie, standing as pine tree, erecting as chick, rotating as wheel, bending as bow, quickly as wind, slowly as eagle, light as leaves, heavy as iron. Therefore, Wushu embodied the harmony of humanity & world. It is the symbol of human intelligence.
Theory of wushu: it is manifestation of the profound achievement which practitioners reached. To practice wushu, it is necessary to understand what wushu is, no matter its technique character or historical source. Nowadays, different schools have their exercise form with different styles, such as the expansive movement of Changqun, the short & small of Nanquan, the smooth of Taiji boxing, the plain of Shaolin and also countless wushu instruments. Although the characteristics vary, the theory is the same, with the aim at delivering of the recognition of wushu, explore of wushu & its development continuously to embody splendid ethnic culture & spirit.
Skill of Wushu: “Little strokes fell great oaks. Thoroughly tempered and keep motto in the heart.” just like the old saying. To practice wushu well, you need not only wisdom but also preserving resolution. The more sweat you paid out, the more achievement you got. As popular saying “It takes years of strenuous efforts and practice to put on a bravura performance!”. Short excellence always bring astonishment and praise. But who knows the efforts paid out? We should preserve in order to attain prominent kungfu. Otherwise, you would give up halfway.
There is someone who is willing to endeavor for a goal with an unsatisfied result. They were worn out or loose perseverance. Finally give up. One movement or exercise is needed, but time is still needed. carry out training in the coldest and the hottest parts of the year and from dawn to dark. High level kungfu is tempered by time and hard practice but not ten days. Furthermore, the practitioners should think, ask questions and practice more. Speed-up or blind practice would only get the opposite. Prominent kungfu need time, sweat & wisdom.
Strategy of wushu: The embodiment of wushu in the process of war and combating is strength and courage. But never separated with strategy. Wushu never presents as just technique. Except technique, wushu has other contents such as strategy. In fact, technique theory and technique combating are full of thoughts of strategy. Affected by cultural theory, the development process of wushu is full of strategy factor. For example, taolu show has lost its combating meaning ever had. But the original taolu show is not the same. It is the preparation for combating and the summary of fighting experiences full of strategy. Each offensive and defensive exercise is not only physical confrontation but also the competition of strategy and thinking. It is just every fighting summary and refinery that generated taolu. “Taozi” and taolu have essential differences. And also free combating is based on strength and strategy in order to defeat the opponent.
In summary, we should grasp and balance the overall situation while focusing on these key factors. And make a series of strategical offensive plan. This is the perfect blend of wushu and wisdom.
Technique of wushu: what is wushu? Simply speaking, wushu is a sport sourced as kicking, strike, wrestling, qinna, beat, prick; is a taolu combined defending & offending, movement & standstill, quick & slow, hard & soft, xu & shi together. Or a sport that two persons competing with strength and wisdom in the form of combating to strengthen body quality, cultivate willpower and combating skill in a certain condition and governed by a certain rules. “Wu” is dynamic performance while “shu” is a method. Wushu belongs to sports but higher than sports. The form and the style varies with strong aesthetics and great physical fitness value. The exercise of wushu could promote the body quality and thinking method thoroughly and make practitioners more decisive, especially for the timid. In the process of generating and developing, wushu absorbed Chinese traditional philosophy, political ethics, military thoughts, literature & arts, medical theories, religious rituals and other culture essence. It showed Chinese people’s special cultural spirit, social psychology, philosophical wisdom, thinking and also the effect of physical fitness, self-cultivation, self-defense and defeating others.
Wushu is a form of sport and a tactic. For example sanda which reflects the importance of wushu (tactic). Sanda is competing item and a sport competing with strength and wisdom. The battle with opponents not only requires high level technique, but also changeable tactics. The so-called ‘water has no fied form, warriors has changeble tattics” to attack opponents unexpectedly. In the arena, attack and defend alternate fiercely. The compete of wisdom and strength performs. The battle between high level practitioners would perfectly show the wisdom and strength. The xu & shi, true & false are the method to confuse the opponents with the purpose of creating the gloss and trapping the opponents. And win the match finally.
Medical care of wushu: it has close connection with Chinese medical. They both belongs to Chinese splendid culture and generated & developed under the same background.
Medical care of wushu and traumatology have deep historical root. In the ancient times, warriors’ wound by metal weapons and blunt in the war, injury in the wushu exercising including internal injuries such as meridian block caused by injury to blood & organ and external injury such as sprains, falls, bruises, dislocations, fractures are all the problem militarists, martial artists and doctors concerned. Thus, the connection between medical care of wushu and traumatology becomes closer and closer. Many talents mastering both emerged. Some martial artists are also orthopedic specialists and vice versa. “practicing wushu and medical” and “learn medical care before practicing wushu” were advocated by some martial artists. Some famous doctors used guiding, mobilising, massage which compensate with medicine cure to get a better effect.
There is a wide spreading saying ‘boxing starts from Yi and wushu theory developed in medical treatment” which summarized the close connection between wushu theroy and Chinese medicine.
Communication of wushu: It means technique communication and friendship improvement. Wushu has rich contents. The technique and theory are unified. Therefore, the practitioner would get the feeling “technique is no limited” after practicing for a long period. Mass wushu activities became the way to discuss technique, exchange thoughts and improve friendship. With wide spreading in the world, wushu would promote the communication with overseas wushu enthusiasts. Many fans like wushu taolu and also sanshou. They explore oriental civilization through practicing wushu. Wushu plays greater and greater role in the worldwide communication by ways of sports competition and culture exchange.
Literacy of wushu: Martial Artists do not indulge in fight while the literate person is not stubborn.
The greatest leader Chairman Mao is a classical literate person. Although he did not participate in the war, he combined Marxism and Chinese revolution practice and innovated a theory which is in line with Chinese conditions, i.e. Mazedong Thoughts. He knows the past and the present and strategizing. Defeated Japan, drove away Jiangjieshi, liberated the who country and people and built a brand new People’s Republic of China with this thought. It is him, the literate person, who armed the army of China with his thoughts and defeated enemies without any failure.
Literate can administrate the country while wushu can stabilize the country. In each dynasty, the generals and soldiers are relied on to build the country and then the literate people are relied on to establish a legal system on this basis. Thus a saying “civil administrates the country while military stabilize the country” coming out.
It is the best to combine civil and military. Military could command the army across the battlefields while the civil could manage the country. There are someone who have both civil and military talents such as Guanzhong Yueyi, Cao Cao, the founding emperor of Tang Dynasty---Li Shimin, the border minister of Qing Dynasty--Zeng Guofan, etc. The founding general Chen Yi has an extraordinary civil and military talents. Our Chairman Mao Zedong is even incomparable in civil and military talents. But to be such person is not easy. Extraordinary physique and wisdom are required to achieve the excellence of civil and military.
The Chinese nation is a great nation with outstanding national culture bred in the long history. They are the driving force of long-living and developing of Chinese and the spiritual conscious that separated from other nations and transport the nutrients to us. As the miracle of China, Wush has deeply rooted in the earth of civilization of China. It was composed with other culture to be the colorful Chinese culture.
As a technique which could cultivate people physically and mentally, Wushu has great cultural contents. The UN Envoy of Friendship, Vice Chairman of Chinese Wushu Association, President of International Kungfu Federation, Mr. Fu Biao summarized “New Theory on Wushu” after decade study and understanding and combination of ethnic culture of China.
Warm-up of Sanda
Warm-up of Sanda is an important component of each sports training. The function is to decrease the injury caused by sporting and cut the injury risk index. A effective warm-up contains many important factors which take into effect together to decrease the injury risk into the lowest. Warm-up exercise before physical activity has a lot of benefits. The first is to make preparation before tough training of body. Increase the core temperature and muscle temperature which could make the muscles more relaxed and flexible. Effective warm-up could increase the depth and frequency of the heart rate and breathing frequency. Increase blood flow, blood oxygen and nutrients to the muscle which could help the tendon and joint accept more tough training.
Firstly, warm-up is a progressive exercise with the aim to achieve more intensive training. It begins with simple and easy movements. Therefore, every athletes should view warm-up as the important part of achieving practical goal. A set of whole warm-up should include general warm-up, muscle stretching activity, warm-up for specific sport item and dynamic stretching muscle. These four parts are important. Any of them could not be neglect. The combined effects bring positive physical and mental effect, so that the athletes’ body could reach a peak condition.
Note: below are several warm-up exercises.
1.Waist Bending Forward
Action tips: Stand with the feet in “V” shape, standing upright, arms down naturally with palms close to outer thighs tightly, palms face inward, fingers downward. The ten fingers cross over, arms raise up straightly; upper body lean forward slowly, head up, chest out, waist bending, hands close to the ground to the greatest extent. Then hands cling to two heels to make the chest close to the leg gradually; pause for a moment. Finally, turn the body left and right for 90 degree with feet as axis; hands touch the land outside of left leg; head back for a moment. Keep legs straight, stomach in, withdraw hip, waist bending forward to the greatest extent. (figure 1 to 3)
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Exercise procedure: do the waist bending forward exercise firstly and do bending forward with hands touching the ground while legs closed & leg hugging gradually, keep the gesture for a certain time.
Demands: Emphasis on the tips of the exercise; keep the knee straight with the hand.
1. Leg stretching movement
Lunge stretching: step forward with one foot and bending the knee, thigh parallels to the floor, knee and toe are vertical, toe inward, the other leg backward and straight, the feet touch the ground completely, hands on the waist, turn around left and right (figure 4-5).
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Requirements of the exercise: chest out, waist down, hip bone down, front leg bows, the rear leg pushs the ground.
Tips of the exercise: hip bone down and press downward, knee and leg are straight, heel pushing the ground.
Pushing leg with squatting stance: one knee bending and squats fully while the other leg is stretching; two hands grasp the outer side of two feet, in squatting stance and prepare for the pushing, move towards left & right, not too quickly, the hips close to the ground to the greatest extent (figure 6-7)
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Tips of the exercise: chest out, waist down, hip bone down, one leg stretching and the other leg is squatting.
Requirements of the exercise: one hand pushing knee joint while the other hand holding ankle tightly, the outer side of the front leg could withstand fixture.
1. Splitting
Lateral split
The two arms keep lateral or touch the ground; the two legs split into one line, the right side of one leg faces upward; the inner side or front side of the other leg touches the ground (figure 8-9)
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Tips of the exercise: head up, chest out, waist upright, withdraw the hip, outstretch the knee, keep the legs into one line.
Procedure of exercise:
1, Do leg pushing firstly and then pushing leg downward gradually with hands on handrail.
2, Do lateral split without hands touching the ground. The upper body do the movement of bending forward and backward, two hands held the front leg while bending forward, underjaw outstretch to the greatest extent and close to the toe.
3, The companion pull the shoulder backward while stepping on the root of his rear leg, hold on for a moment; bending forward could take this way, pushing the hip bone or waist forward or downward for assistant.
Requirements of exercise:
1, waist and hip bone keep forward-direction, the knee joint of the rear leg keep straight.
2, The toe of the front leg faces upward.
Cross Splitting
Tips of the exercise:
The practitioner raise the arms laterally or touch the ground before the body. Split the legs into one line, the inner side of two legs or feet touch the ground or the toe faces upward (figure 10).
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Procedures:
1, Do leg pressing firstly and then pushing leg downward gradually with hands on handrail.
2, Do cross split without hands touching the ground. The upper body do the movement of bending forward and backward, two hands held the front leg while bending forward, underjaw outstretch to the greatest extent and close to the toe.
3, The companion pull the shoulder backward while stepping on the root of his rear leg, hold on for a moment; bending forward could take this way, pushing the hip bone or waist forward or downward for assistant.
Requirements of exercise:
1, waist and hip bone keep forward-direction, the knee joint of the rear leg keep straight.
2, The toe of the front leg faces upward.
Four. Pile Standing Exercise
Pile standing exercise is the exercise with special function in basic exercise of wushu. It focuses on seeking dynamic in static and practice in static & gathering power in static to win the opponent rapidly. Stand still with two legs. Bow stance pile, horse stance pile, hunyuan pile all need the stability of legs, steady of body, quietness of brain, sinking your breath to the dan tian, lead the qi with will, regulating qi and practicing qi. The point of seeking quietness in dynamic is to gather qi and regulate qi to force out. The point of seeking dynamics in quiet is to practice qi and gather qi to force out. Therefore, pile standing exercise could strengthen the power of leg, coordinate arms to do the movement; coordinate legs to be an organic whole with arms. The beginners should exercise bow stance often. (figure 11-13)
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I Preparation posture of Sanda
One Sanda (Preparation posture)
Explanation: Stand with open step (left foot in the front for positive posture and right foot in the front for negative posture, choose according to your habit). Holding fist, left in front and right on back, bending left arms, the angle of elbow joint is 90 degree, the left fist in the level of nose; right arm bending, the angle of elbow joint is less than 90 degree, the upper arm and forearm close to the right rib, the body is side standing, withdrawing underjaw slightly, faces and left shoulder & left fist face opponent directly.
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Ready Posture (frontal) left posture
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Ready Posture (frontal) right posture
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Sanda Posture (side posture)
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Sanda Posture (back)
Sanda Posture (close-up)
Important Points: Ready Posture is the preparation posture. Therefore, the practitioners should attack flexibly, defend tightly and move conveniently. Control the center-of-gravity between two legs; guarding the body with two hands tightly to reduce the body part exposure to opponent.
II Basic footwork of Sanda
The footwork is to maintain the distance with the opponent in order to implement attack or destroy opponent’s attack. The footwork including forward step, backward sliding, skip step etc.
1. Crouching start
Explanation: Taking left posture as example: the upper arm is in Sanda posture while the lower limb is crouching rapidly. Pause for a moment and then stand up quickly and ready for fighting. Exercise like this repeatedly. (figure 1-1 to 1-6)
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right posture1-4
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Key point: Keep the status of actual fighting when crouching and standing. Movement and eyesight should be down in one step.
2. Forward step
Explanation: forefoot (left foot) move forward for half a step, and the rear foot follows for half a step (figure 2-1 to 2-4).
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Key points: The step moved should not be too big. The body posture after the following of the rear foot. The speed of connecting the steps and following step should be as quick as possible.
2. Backward Step
Explanation: Rear foot (right foot) move backward for half a step, and the forefoot follows for half a step (figure 3-1 to 3-5).
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Key Points: Refer to “forward step”
2. Twinkle step
Explanation: left (right) foot move for half a step towards left (right), right (left) foot follows; the body turns right (left) for 90 degree. (figure 4-1 to 4-7).
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Key points: The movement amplitude should not be too big.
2. Skip step
Explanation: Adjust the distance with the opponent in order to grasp the center of gravity for the easy access to attack and defend (figure 5-1 to 5-8).
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Key Points: Move flexibly, advance and retreat freely, could escape and yield, make opponent’s attack difficult and make the attack easier.
III Boxing Technique of Sanda
The main techniques include: straight blow, hook blow, swing blow and also jab and Whipfist evolved from the first three.
Three types of boxing: straight blow, hook blow, swing blow
1 Straight blow (punch)
Left straight
Explanation: the preparation form is positive posture, i.e. left foot and left hand in front of the right ones (the same as the below). Push the ground with right foot slightly and move the gravity center slightly to the left foot; the left fist punches forward linearly with the strength into face of the fist at the same time. (figure 6-1, 6-2)
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Key points: the upper body could not be bent forward and the waist should be turned right slightly while punching. Leading by the face of the fist; the upper arm urge the forearm; the arm rotate internally slightly and the elbow bending slightly; the punches and the withdrawal should be rapid without pause and then back to preparation form.
Often made mistakes and rectification: Scooping fist: the fist scoops downward caused by the elbow moved before the fist. The fist should be gone first but not the elbow; or the companions help to hold the fist with one hand and hold the elbow with the other hand. Taste the essentials slowly.
Right Straight Fist
Key Points: the sequence of strength exerting is from the right foot to waist, shoulder, elbow and finally to the face of the fist. The upper body turns left (head steady) to increase the punching power. Drive elbow with waist while restoring and withdraw actively (figure 7-1 to 7-3).
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Often made mistakes and rectification: the upper body bending forward too much. The upper body moves forward too much without the waist’s left turning while punching. The practitioners should taste the essentials and overcome the fault of bending forward. The forearm and elbow joint moves beforehand and turn outward which is the fault of scooping. To rectify this, the practitioners should face mirror and slow down the action with the help of coach or companions.
2 Swing blow (Whip boxing)
Left swing (left whip)
Explanation: the upper body turns right slightly while the left fist whips outward (45 degree), forward, inward. The arm bends slightly; the heart of the fist faces downward. The strength stretches to the face of the fist or besides the eye of the fist; the right fist protects the right face (figure 8-1 to 8-3).
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Key Points: the strength from the waist; the waist turns right around the vertical axis. Arm bends slightly while exerting force. The tip of the elbow raised to the level of the shoulder.
Often made mistakes and rectification: the amplitude is too big. Disclose the thinking of using force one-sided and taste the routine of scooping fist. Increase the strength after patterning of the action. Taste the essential of strengthing and waist’s turning right or controlling the body’s bending forward with the help of companions.
Right Swing
Explanation: Begin from the preparation form. Pushing the ground with right foot slightly and then rotate inward; closing hip and turn waist leftward while the right fist scooping outward (45 degree), forward, inward. The strength stretches to the face of the fist or besides the eye of the fist; the left fist turns to palm and elbow bending to withdraw the palm in front of the left face (figure 9-1 to 9-3).
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Key Points: the right foot buckles inward; closing hip, turning waist and scooping fist & exerting force should be coordinated. The tip of the elbow should be raised slightly while exerting force. The shoulder, elbow and wrist should be in the same level.
Often made mistakes and rectification: refer to the explanation of left swing
3 Hook (lift fist)
Left hook (left lift)
Explanation: Start from the preparation form. Lowering down the gravity center. The left fist hooks bottom-up. The angle between upper arm and forearm should be in 90 degree to 110 degree. The heart of the fist faces inward. The strength should be up to the face of the fist. (figure 10-1 to 10-3)
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Key Points: Lower down the gravity center slightly in order to utilize the counter-force from the pushing ground of the front foot in order to increase the strength of hook fist. The movement should be coherent and smooth. The force should be from down to up. The waist should turn right while exerting force. The exerting should short.
Often made mistakes and rectification:
1 the left fist moves outward. Face to the mirror to taste the routine of the fist. Do not pursue exerting force too much.
2 the upper body bending back and stomach out. To rectify, the practitioners should taste the essentials of waist-turning by pushing the ground and the function of inner force.
3 gravity center too high & twisted. To rectify, the companion hold the practitioner’s head with one hand and hold the hip bone with the other hand.
Right hook
Explanation: Pushing ground with right foot. Close the hip. The right fist moves downward, forward and upward while the waist turning left slightly. The angle between upper arm and forearm should be in 90 degree to 110 degree. The heart of the fist faces inward. The strength should be up to the face of the fist. Withdraw the left fist to the inner side of right shoulder. (figure 11-1 to 11-3)
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Key points: use the strength from right foot’s pushing ground, knee knocking， hip closing, waist turning. The strength exerting should be smooth and bottom-up.
Often made mistakes and rectification: the right fist is too backward. To increase the force, the practitioner moves the right hand from back to up which would lead to swing. To rectify, the practitioner should remove the thought of exerting force simply and experience the cooperation of the movement and the whole body. The body erects upward. The practitioner doesn’t taste the strength exerting method of hip-closing & waist-turning and only pursue innominate stretching & ground pushing. The companion should help to control the up & down of gravity. For example, hold the head with one hand and being a target with another hand (keep the proper height).
IV. Practical boxing of Sanda
1 practical usage of left straight: the opponent attacks the practitioner’s upper body; the practitioner blocks with right hand and fights the opponent’s head back with left straight fist. (figure 12-1 to 12-3)
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2practical usage of right straight: the opponent attacks the practitioner’s cheek; the practitioner blocks with right hand and fights the opponent’s head back with right straight fist. (figure 13-1 to 13-3)
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3 practical usage of left swing: the opponent attacks the practitioner; the practitioner blocks with right hand and fights the opponent’s face and underjaw back with left swing. (figure 14-1 to 14-3)。
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4 practical usage of right swing: the opponent attacks the practitioner; the practitioner blocks with left hand and fights the opponent’s face and underjaw back with right swing. (figure 15-1 to 15-2)
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5 practical usage of left hook: the opponent attacks the practitioner’s head; the practitioner blocks with right hand and fights the opponent’s stomach back with left hook. (figure 16-1 to 16-2)
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6 practical usage of right hook: the opponent attacks the practitioner’s right part of upper body; the practitioner blocks with left hand and fights the opponent’s front part (belly, underjaw, face)back with right hook. (figure 17-1)
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V. Leg Technique of Sanda
Leg technique plays an important role in Sanda. There are 4 attach method in wushu: kick, strike, wrestling, chinna.Kick is leg technique. It is preferred by wushu practitioners because of four characters.
First, leg is below the body and take the important task of supporting the body everyday. Therefore, the leg would be more powerful after special exercise. At the same time, the thigh has the strongest bone. The leg muscle group is the strongest muscle group. Compared with arm, the strength of leg is much more bigger. Second, the leg can reach a far distance while attacking. Third, the hidden attribute of leg is better because it is far from the opponent’s eye. Fourth, the changes of leg attack is more. Kicking face when the leg is high; kicking leg when the leg is low. There are more than 20 kinds of attacking methods such as kick, trample, sweep, swing, ding etc. and also series attack such as double kick, combination of fist & leg, combination of low & high, combination of left & right.
Six leg attack: Heel kick, spring kick, Side kick, swing kick, split kick, jump side kick
Chapter one heel kick (left heel kick & right heel kick)
Left heel kick
Explanation: practical posture is standing; the right leg up-right or bending slightly; the left leg raises up by lifting knee, lifting up leg, kicking forward with heel and strength exerting to heel; or holding hip forward, pushing pole downward, strength to fore-paw (figure 18)
18
Right heel kick
Explanation: body gravity center moves forward; the left leg keeps up-right or bending slightly; the body turning left slightly, the right leg raises up by lifting knee, lifting up leg, kicking forward with heel and strength exerting to heel; or holding hip forward, pushing pole downward, strength to fore-paw (figure 19)
19
Key points: lifting leg highly and bending knee, exerting the strength explosively, rapid & coherent.
Often made mistakes and rectification: the heel kick of sanshou not only needs the same requirement of taolu, but also absorbs the merits of front diantui. Except exerting strength to heel, the practitioner should also exert strength to ankle and press the sole while attacking. Therefore, the opponent could be easily kicked off or down.
Chapter Two spring kick (side kick)
Left spring kick
Explanation: The upper body turns right slightly; lift the left knee; the upper leg and the lower leg matches together; the toes stretch straightly; support the body with the right leg; the left arm droops on the left side of the body; the angle of the elbow bending should be more than 90 degree; right palm is on the left side of under jaw; eyes to the front. (figure 20)
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20
Key Points: the knees buckles inward, lead the leg with knee; rapidly; exert strength into the toes.
Often made mistakes and rectification: relax the back of foot, the knees are not buckled inward, strength is not proper would lead to injury. The practitioner should practice and taste repeatedly according to the essentials of movement. Practice air strike, foot target and sandbag more. Familiarize the requirements of the movement and taste the essentials.
Right Spring Kick
Explanation: Method and essentials are the same as left spring kick except the movements are in an opposite direction (figure 21)
21
Key Points: the knees buckles inward, lead the leg with knee; rapidly; exert strength into the toes.
Often made mistakes and rectification: relax the back of foot, the knees are not buckled inward, strength is not proper would lead to injury. The practitioner should practice and taste repeatedly according to the essentials of movement. Practice air strike, foot target and sandbag more. Familiarize the requirements of the movement and taste the essentials.
Chapter Three Side Kick (left side kick, right side kick)
Left side kick
Explanation: the right leg keeps upright or slightly bending; the left leg lifting with knee bending, the lower leg turns outward, the tips of the foot hooks, the sole faces the target, stretch hipbone, kick out with knee lifting; exert strength into sole, the upper body can be leaning (figure 22)
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Key points: the upper body, upper leg, lower leg and sole should be in one line. The strength should be exerted from upper leg to lower leg in one line while kicking.
Often made mistakes and rectification: stomach in, hipbone bending, hip out, upper body and leg are not in a line, kicking distance too short, slow, not enough force. While rectifying, the practitioner should hold the supporting things with one leg lifting. Strictly adhere to the requirements while landing; practice kicking gradually.
Right Side Kick
Explanation: the left leg keeps upright or slightly bending; the body turning left for 180 degree, the right leg lifting with knee bending, the lower leg turns outward, the tips of the foot hooks, the sole faces the target, stretch hipbone, kick out with knee lifting; exert strength into sole, the upper body can be leaning (figure 23)
23
Key points: the upper body, upper leg, lower leg and sole should be in one line. The strength should be exerted from upper leg to lower leg in one line while kicking.
Often made mistakes and rectification: stomach in, hipbone bending, hip out, upper body and leg are not in a line, kicking distance too short, slow, not enough force. While rectifying, the practitioner should hold the supporting things with one leg lifting. Strictly adhere to the requirements while landing; practice kicking gradually.
Chapter Four: Swing kick (left back swing kick, combination of leg technique: right high spring kick+left back swing kick)
1left back swing kick
Explanation: take left back swing kick for example, the transfer gravity center to the right leg and turn the body left for 360 degree. The upper body sidelurches slightly along with the body turning. At the same time, the right leg was lifted off and swung back-forward through right side. The instep was stretched straightly. Exert strength into pole of the foot while the eyesight onto the left leg. (figure 24).
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Key points: leading with head while turning body, exerting strength from waist, with the help of inertia, extending innominate bone, knee stretching, instep stretching.
Often made mistakes and rectification: lack of stability of gravity center, stiffness of waist. Grasp the gravity center. Waist is the key of strength passing. The strength would not be enough if it is too much relaxed or stiff.
2Combination of swing kick (spring kick + back swing kick)
Explanation: Sanda form, right spring kicking, turn body and back spring kick rapidly after the leg landing. This is the combination of leg technique which is fit for practical fight. (figure 25-1 to25-2)
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Key points: The cooperation of two legs should be rapid. leading with head while turning body, exerting strength from waist, with the help of inertia, extending innominate bone, knee stretching, instep stretching.
Often made mistakes and rectification: lack of stability of gravity center, stiffness of waist. Grasp the gravity center. Waist is the key of strength passing. The strength would not be enough if it is too much relaxed or stiff.
Chapter Five Split kick
Explanation: Split kick is a kind of leg technique which combines softness, rapidness, strength and cooperation into one. It utilizes hipbone to control the kicking direction. The strength comes from the splitting strength which could kick the face and chest of opponent in the getting down of legs. (figure 26)
26
Key points: the splitting speed should be rapid. Utilize hip and the splitting strength fully and exert strength into instep of foot.
Often made mistakes and rectification: lack of strength for the splitting leg; lack of coordination. First stretch the legs to get the flexibility and then increase the leg strength gradually & practice quantity.
Chapter Six Jump side kick
Explanation: take left jump side kick for example, jump by approach, buckle the right knee while jumping, kick out with left legs (the same with right jump side kick), exert strength into heel. (figure 27)
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27
Key points: the approach should be rapid, the knee should be buckled tightly, the movement should be coherent, the body should be coordinate, No venting, Never make two bits of a cherry.
Often made mistakes and rectification: lack of coherence for the movement. Practice the basic movements more. The movement after jumping should be intense, without loosing.
1.Practical usage of heel kick: (take right heel kick for example) While facing opponent, attack his upper body (such as head, neck, chest) with heel kick. (figure 28)
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2 Practical usage of spring kick: (take right spring kick for example) Attack the opponent’s head when he is not prepared with spring kick. (figure 29)
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3.Practical usage of side kick: (take right side kick for example) Attack the opponent’s head or chest when he is not prepared with spring kick. (figure 30)
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4. Practical usage of swing kick: (take left back swing kick for example) Attack the opponent with combination of leg technique.Attack his head with right spring kick and left back swing kick. (figure 31-1 to 31-2)
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5 Practical usage of split kick: (take right split kick for example) Looking for the time difference when the opponent wants to attack, attack the opponent’s head or chest when the opponent is moving. (figure 32)
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6. Practical usage of jump side kick: (take left jump side kick for example) attack actively, when the opponent is not ready for attack or defend, jump off and kick opponent’s belly and head with the help of height and inertia. (figure 33-1 to 33-2).
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VII Wrestling technique of Sanda
Wrestling is a kind of complex technique which combines strength, speed and technique. The fighting theory of “Kick the opponent when you are far from him, strike him when you are near and wrestling when you are close to him ” fully explained the importance of wrestling in close quarters battle. “Wrestling by holding up opponent’s leg” for long distance wrestling and “kao wrestling” for short distance.
Note: Demonstrated by Fu Biao and students Yu Zhongsen, He Jingzhang and Wang Kun.
1 holding up leg and lifting
Explanation: The opponent is kicking my chest. The practitioner grasps his left leg; lifting his leg by bending the elbow to make the opponent fall down. (figure 34-1 to 34-3)
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Key Points: Grasp the leg precisely, the movement should be coherent
2 holding up leg and stumbling
Explanation: The opponent is kicking with right spring kick. The practitioner grasps his right leg and blocks the right leg behind his supporting leg; twists his waist to let him lose balance and falls down. (figure 35-1 to 35-3)
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Key points: grasp the leg precisely; blocks leg should be quick, twisting waist and blocking leg should be coherent.
3 holding up leg and swing
Explanation: The opponent is kicking the practitioner’s arms with high spring kick. The practitioner grasps his right foot; bending legs; pulling his right foot to the left side with two hands; and then down and up side in order to form the circular swing. Finally the opponent would lose gravity and fall down. (figure 36-1 to 36-4)
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Key points: Grasping should be precise and solid; pulling right and circular swing should be coherent.
4 wrestling by catching leg
Explanation: the opponent is kicking the practitioner’s lib with right high spring kick. The practitioner catches his right lower leg subsequently and lifts quickly; blocks the opponent’s supporting leg with the front leg to make the opponent falling down. (37-1 to 37-4)
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Key points: holding up the leg precisely and rapidly. The movement should be neat and tidy without sloppiness.
Often made mistakes and rectification: could not catch the opponent’s leg. Practice cooperatively with defense and offense & wrestling consciousness.
5 holding up leg and lifting up to shoulder
Explanation: The opponents shooting the practitioner’s head with straight boxing. The practitioner steps the right foot, bends knee, bows the waist, holding the opponent’s legs with two hands; step on with the right foot, kick and chest out, hug the opponent, bow waist backward, raising head, laying down. (figure 38-1 to 38-5)
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Key Points: step forward and backward; holding legs tightly and lifting rapidly.
VIII Wrestling Technique of Sanda
Note: demonstrated by Fu Biao and his students Yu Zhongsen (black) and He Jingzhang (red).
1Guilottine
Explanation: The opponent attacks the practitioner with boxing and was fallen down on the ground. The practitioner rides on his back and put right forearm under his neck for the preparation of “neck locking” (if the opponent is strong and the practitioner doesn’t override the opponent even with lowering down the gravity, the practitioner should put two feet between the opponent’s legs in order to get close with the opponent). Pull backward with force while riding over the opponent’s body. i.e. lifting the opponent’s legs or unbending his legs. Grasp the practitioner’s own wrist (or can grasp the opponent’s wrist if necessary) when the opponent’s legs are unbending and therefore lay on the ground; lift and pull the right wrist and right arm backward and upward fiercely. Surrender the opponent because the opponent could not bear the pain in neck or breathe difficulty. (figure 39-1 to 39-5)
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Key Points: The practitioner should cooperate the movements of pushing the opponent’s waist and back and pulling after entangling his two legs in order to let the opponent lay on the ground and implement the movement of neck locking.
2 Turning back & Cross lock
Explanation: The opponent attacks the practitioner with boxing. The practitioner eludes and holds his legs to fall the opponent down. The practitioner rides over the opponent while fighting. The practitioner lifts the left leg rapidly and rides over the opponent. Upright the upper body after the landing of left foot and support the body with two hands. There is a certain gap with the opponent’s body if the practitioner lifts body. At this moment, the practitioner puts right arm under opponent’s right arm and turns right slightly & rapidly. And grasp his right arm tightly with left hand; lowers down the right arm to hold his neck; presses with strength to cut down his fighting capacity. Hold the opponent’s head with right hand in order to lift body for the access of implementing cross lock. Catch opponent’s left arm with two hands (put his arm into the condition of elbow upward); step right leg above opponent’s face; press opponent’s neck with right foot; body fall backward; do cross lock. Along with the movement of falling backward, two hands pull off the opponent’s forearm and against his belly with leg. Control the opponent tightly with cross lock. The opponent would be surrendered cause of the unbearable pain in right elbow. (figure 40-1 to 40-6)
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Key Points: riding over the opponent with left leg should be timely and rapid; putting left hand inside opponent’s arm should be swift and powerful.This is the important method of lessening the opponent’s locking intensity; pressing the opponent’s neck with right forearm should be precise and powerful; pressing the opponent’s head should be fierce which is the precondition of implementing cross lock; locking the opponent’s right arm should be decisive; the body should always be close to the opponent’s body and the movement should be finished without pause.
3 defeating the opponent by bending wrist
Movement Practice: the practitioner crushes the opponent downward and the opponent is struggling for escape. Crush the opponent’s chest with upper body. Hold the opponent’s left wrist downward with left hand. the opponent’s palm is upward at this moment. The practitioner gets across the opponent’s left arm decisively and holds his own left wrist precisely. Finally, lift the opponent’s left forearm fiercely with right hand in the condition of pressing the opponent’s left wrist. The opponent would be surrendered cause of the unbearable pain in left arm. (figure 41-1 to 41-3)
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Requirements of movement: pressing the opponent’s left knee should be decisive and powerful. Pushing the opponent’s right leg should be agile.
4 Three leg lock
Explanation: the practitioner lays on the ground and the opponent rushes to the practitioner. Catch his right arm and lift his right leg. At the same time, kick his right shoulder with right leg and control the opponent. Pull the left leg out of the opponent’s legs or lift. Stretch out the right leg and push on the opponent’s left shoulder or left neck. Grasp his own right leg and pull down with left hand till the right foot could press the opponent’s neck tightly. Lift the left leg rapidly and crush over the practitioner’s right leg; crush the left leg over his own right leg, i.e. Lock the opponent’s neck with cross of two legs. (figure 42-1 to 42-5)
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Key points: grasp the opponent’s right arm when falling down on the ground, the pressing of the opponent’s neck with right leg should be rapidly; the lifting of left foot should be agile; the pressing of the practitioner own right foot with his own left leg should be fierce; all the movements should be finished in a moment.
5 Leg cross-lock
Movement practice: the practitioner should withdraw the knee in front of the chest in order to resist the momentum of the opponent when he rush to the practitioner. And kick the opponent’s belly or hipbone forward with two feet; control the opponent’s attacking movement of upper arm. For the following, grasp the opponent’s ankle joint from below; kick the opponent’s belly with two feet. Grasp his feet tightly when he is falling down and lock his left foot inward. Speed up the upper body of recess while holding out against the opponent’s back muscle with right forearm. And grasp the practitioner’s own right wrist and lift upward with left hand. The opponent would be surrendered cause of the unbearable pain in left leg. (figure 43-1 to 43-4)
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Requirements of the movement: withdrawing of knees should be rapid. This is the most effective way of blocking the opponent’s momentum and protecting himself. The grasping of the opponent’s leg should be precise and timely. The cooperation with kicking the opponent’s belly should be perfect. The locking of the opponent’s left leg should be fierce. The sets of the movements should be finished instantly.
IX Target practice of Sanda
Target practice is the necessary equipment which is served as promoting the body coordination and consolidating technique movement in order to improving the practitioner’s practical fighting ability and athletic level. Therefore, the research of target practice is of great theoretic & practical significant.
Forward Heel Kick
Target practice of forward heel kick: the assistant holds two foot targets with two hands respectively and puts in front of the chest crossed over. The practitioner should aims at the foot target to attack with different footwork. The assistant could also let the practitioner to be empty-handed through moving steps in order to practice the grasping of distance sense. Moreover, the practitioner should prepare to guard in case of the assistant’s target attacking or kicking in order to get the habit of defense while attacking and attack while defending. (figure 43-1 to 43-4)
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2 Spring Kick (low, high)
Low spring kick target practice: the assistant holds two foot targets with two hands respectively. The practitioner should aims at the foot target and kick continuously to strengthen the flexibility and speed of leg technique. (figure 44-1 to 44-3)
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High spring kick target practice: the assistant holds one foot target with one hand. The practitioner should aims at the foot target and kick continuously. (figure 45-1 to 45-4)
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3 Side kick
Side kick target practice: the assistant holds two foot targets with two hands respectively and puts them in front of the chest crossed over. The practitioner practice side kick (left side kick, right side kick). (figure 46-1 to 46-4)
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4 Spring kick
Spring kick plus back swing kick target practice: the assistant holds two foot targets with two hands respectively and puts them crossed over in front of the chest. The practitioner is in ready posture (left posture). Kick the foot target with right high swing kick and strike the target center fiercely on grounding of the leg. Please notice the consistency and practice the combination movements more. (47-1 to 47-3)
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Jump back swing kick: the assistant holds two foot targets with two hands respectively and puts them crossed over in front of the chest. The practitioner jumps and back swing kick. Kick the target center with sole. This movement has plenty of difficulty. The practitioner should practice more. (figure 48-1 to 48-2)
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48--1 Note：The essence was guided by Fubiao
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5 Split kickSplit kick target practice: the assistant holds two foot targets with two hands respectively and puts them overlapped in front of the upper arm. The practitioner splits the foot target with right (left) split kick. Please notice the coordination. No off tracking. (figure 48-1 to 48-4)
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图48--1
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右劈挂腿 图48--2
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左劈挂腿 图48--3
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6 Jump side kick
Jump side kick target practice: the assistant holds two foot targets with two hands respectively and puts them overlapped in front of the body. The practitioner takes left jump side kick for example, run-up and jump, the right leg buckle the knee in the jumping and kick out with the left leg (the same with the other the right one), exert strength into heel. (figure 49)
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X Punching sandbag practice of Sanda
Punching sandbag practice is the necessary method of Sanda practice which could not only improve the athletes’ striking vigor & punching speed, but also cultivate & improve the distance feeling & judging. Right sandbag practice could cultivate the athletes’ grasping of different boxing, leg, elbow technique. Therefore, it is important to practice sandbag perseveringly and correctly.
Firstly, notice the following points while practicing sandbag.
1 Make sure you have proficient basic technique before practicing intermediate and heavy sandbag. The practitioner should practice soft and light sandbag in the beginning.
2 Make sufficient preparation before practicing. Avoid of injury by warm-up and thoroughly stretching of joints, muscle and ligament. The frequency and vigor should be added gradually.
3Gird bandage before practicing. And wear special glove for punching sandbag.
4Keep correct movement, including flexible, defensive preparation posture; rapid, powerful & precise strike; providential distance and opportunity. Never strike randomly to expose fracture. Remember “don’t forget defense while attacking, searching for attack while defensing”.
Punching sandbag practice of Sanda
Note: demonstrated by Fu Biao’s Student Yu Zhongsen
1.Straight Punch
Left & right straight punch: should be punched out and pulled back in one line. The forearm and face of the fist should be in line when hitting the sandbag. Never tilt the wrist to avoid injury. (figure 42-1 to 42-2)
左直拳 图42--1
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2 Swing punch
Left &right swing punch: the amplitude and running route should not be so big; the arm should have radian; the striking point should be precise; do not hurt the wrist (figure 43-1 to 43-2)
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3 Hook boxing
Left & right hook: while practicing, please utilize the twisting of waist and withstanding strength of hip joint. Tighten the underjaw. (figure 44-1 to 44-2)
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Sandbag practice of Sanda Leg Technique
Sandbag practice of Sanda Leg Technique
Note: Demonstrated by Fu Biao’s student He Jingzhang
1 Forward Heel Kick
The leg keeps upright or bending while exerting strength. Lift the left leg by uprising the knee; bending the foot; kick out forward leading with heel; exerting strength to heel; or move hip, push the sole of foot; kick the sandbag with strength exerting to the fore-sole. The movement of right heel kick is the same, but the direction is reverse. (figure 45-1 to 45-2)
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2 Spring kick (low, high)
When practicing, the exerting should base on the twisting of the body; notice the balance keeping; the upper body should never be bent forward. (figure 46-1 to 46-4)
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46--3
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46--4
3 side kick
Could combine with step on, skip step, inserting step. Before exerting, the sole should faces the target rightly; the upper body should keep bending and the two hands should in the position of defending.(figure 47-1 to 47-2)
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47--1
47--2
4 Swing kick
Strike the sandbag with back swing kick. Please notice the cooperation of waist strength and rotation. The movement should be coherent and coordinate. (figure 48-1 to 48-2)
48--1
48--2
Jump back swing kick: Jump rapidly and strike the sandbag with back swing kick. The movement is quite difficult. Please grasp the gravity and jumping technique. Need practice more. (figure 48-3)
48--3
5 Split kick
Split kick is a kind of leg technique combines softness, speed, strength and coordination. Utilize the hip to control the striking direction of leg. The strength sources from the leg’s splitting. Please do not off the track while kicking to avoid injury. (figure 49-1 to 49-2)
49--1
49--2
6 Jump Side Kick
Take left jump side kick for example: notice the coordination and cooperation of the movements after jumping. The movements should be tense. Never be loose. Jumping by run-up; the kicking should be rapid, precise, firm. The strength should be exerted to the front leg. (figure 50)
50
XI Notes