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Integrate Your Body Movements - Basic Training Routines Part 1 of 3

By Grandmaster Shou-Yu Liang and Master Wen-Ching Wu



Flexibility, stability, quickness, and strength are empty facets of Wushu without coordination. After all, before one can do a form with speed and flavor, one must first do it correctly. When all these aspects are combined, then you have true ability. In this first part of three, we will present some of the standard training combinations practiced at the Shou Yu Liang Wushu Taiji Qigong Institute to help our students integrate their basic movements into basic routines, applicable to all styles.

Wushu Basic Training Routines - Slap the floor while in Half-Squat Stance

1. Slap the floor while in Half-Squat Stance (pubu lunbi)

Step 1.
Start with your feet apart and arms stretched to your sides (Figures 1-79). Shift yourweight to your right leg into a right Bow Stance. At the same time, swing your right leg into a right Bow Stance. At the same time, swing your right arm down and back while swinging your left arm over your head and to your right (Figure 1-80).

Wushu Basic Training Routines - Slap the floor while in Half-Squat Stance

Step 2.
Shift your weight back and down to your left leg into Half-Squat Stance. At the same time,slapyour right hand down next to your right foot and raise your left arm (Figures 1-81 and 1-82). Next stand up as in Figure 1-79 and repeat as many times as you wish.

Wushu Basic Training Routines - Spear palm while in Bow Stance

2. Spear palm while in Bow Stance (gongbu chanzhang)

Step 1.
Start with your feet apart and arms stretched to your sides (Figure 1-83). Shift your weight to your left leg into a left Bow Stance. At the same time, circle your right arm over your head and down in front of your face, while pulling your left hand index to your waist (Figure 1-84). Continue your right arm movement, bringing it down under your left armpit. At the same time, with you're left hand spear up and forward above your right arm (Figure 1-85).

Step 2.
Next, do the mirror image of the spear by turning your body to your right and shifting yourweight to your right leg into a right Bow Stance. Alternate from side to side, as many times as you wish.

Wushu Basic Training Routines - Spear palm while in Half-Squat Stance

3. Spear palm while in Half-Squat Stance (pubu chuanzhang)

Step 1.
Start in a right Half-Squat Stance with your left arm extended to your left foot and right arm extended back (Figure 1-86). Shift your weight forward into a left Bow Stance and raise your left arm (Figure 1-87). Turn your left foot out and step forward with your right foot. At the same time, swing your left arm over your head to your left side and swing your right arm down and up to your right side (Figure 1-88).

Wushu Basic Training Routines - Spear palm while in Half-Squat Stance

Step 2.
Shift your weight onto your right foot and take another step with your left foot behindyourright foot. At the same time, push your right hand down in front of your face and pull your left hand down to your waist (Figure 1-89). Shift your weight onto your left foot and bring your right knee up. At the same time, spear your left hand over your right arm (Figures 1-90 and 1-91).

Wushu Basic Training Routines - Spear palm while in Half-Squat Stance

Step 3.
Step down with your right leg into a left Half-Squat Stance, and spear your right hand downtowards your right foot (Figure 1-92). Repeat by doing the mirror image of the previous movements. Keep alternating sides as many times as you wish.

Wushu Basic Training Routines - Turn body into Crossed Legs Sitting Stance

4. Turn body into Crossed Legs Sitting Stance (fanyao zuopan)

Step 1.
Start with your arms stretched to your sides with your feet apart (Figure 1-93). Step yourleftfoot behind your right foot. At the same time, place your left hand next to your right shoulder (Figure 1-94).

Step 2.
Pivot your body around 360 degrees to your left while swinging your arms counterclockwise. Finish the rotation by dropping down into a Crossed Legs Sitting Stance (Figures 1-95 to 1-98).

Wushu Basic Training Routines - Turn body into Crossed Legs Sitting Stance

5. Lift palm while in Walking Step (xingbu tiaozhang)

Drill 1
Start in high Empty Stance with your left leg forward, and your right palm in from and lefthookbehind (Figure 1-99). Step forward with your right foot, while hooking back with the right hand and lifting the left palm up (Figure 1-100). Alternate from side to side as many times as you wish.

Wushu Basic Training Routines - Lift palm while in Walking Step

Drill 2
Start in a high Empty Stance with your right leg forward, and right palm in front and left hookbehind (Figure 1-101). Step forward with your left leg, while hooking back with the right hand and lifting the left palm up from behind (Figure 1-102). Alternate from side to side as many times as you wish.

Wushu Basic Training Routines - Lift palm while in Walking Step

Drill 3
Start in a low Empty Stance with our left leg forward, and your left palm in front and right hook behind (Figure 1-103). Step forward with your right leg, while hooking back with the left hand and lifting the right palm up from behind (Figure 1-104). Alternate from side to side as many times as you wish.