Wushu reference page

Chinese Wushu Training exercises and forms learned between 1993-2004.

running type of warm-up:

1. jogging lightly

2. jogging on ball of feet

3. normal jogging heel-to-toe

4. side ways skipping

5. running backward

6. Karoke running- side running twisting feet backward and forward

7. running and flying knee jump

8. running – ‘butt kicks” that is heel trying to touch the butt.

9. high knee running

10. sprinting 50 yards/walk/sprint 50 yards

other Warm-up’s:

-Neck-wrist-ankle rotations

-Shoulder stretches-4

-Waist rotations- alternate toe touches in wide stance

-Drop stance

-Whirling arms to slap ground in drop stance

-Buddha breathing- horse stance

-Horse stance punching

-Gong bu punching

-Body windmill

-knee circles

– one leg standing ‘down and ups’

– empty stance holding

-balance stance holding

-half sitting stance holding

– full sitting stance- stand, twist-drop-down drill

-slap kick, outside kick, inside kick, bow stance press palm drill

-smash fist

Partner Stretching-
Wall stretch- back to wall
1. front stretch- leg on partner shoulder
2. side kick stretch- leg on partner shoulder (side of body to wall)
3. press knee into check- like a balance stance
4. leg pulling (massage techniques)
5. hip circles both directions- knee to wall

floor stretching- partner pushing

split training: legs out go in v shape bend forward, bend in-line with left and right leg, side stretch rt. n left, front split, front split and back bend.

bend forward stretch, hurdler stretch left and right, double leg hurdler back bend.

Line drills- (most start with smash fist)
warm up with relaxed kick variations

1. Horse stance-Bow stance punching across gym

2. Bow stance punching with 3 punches

3. 8 stance drill- wu bu quan

4. Front stretch kick

5. Inside stretch kick

6. Outside stretch kick

7. Tan Tuei #1

8. Tan Tuei #2

9. Snap kick punch

10. Heel kick palm strike

11. Circle arm slap kick

12. Double slap kick

13. Circle/cross arms side kick

14. Body turn

15. Side stretch kick

16. Front sweep

17. Back sweep

18. Warm up for jump kicks- front, lotus and tornado

19. Front jump kick

20. Tornado kick

21. Jump outside kick (lotus)

22. Cartwheel

23. Aerial

24. Butterfly

25. Butterfly twist

5 Wushu lines
1. slap kick, circle smash, sky punch in bow stance
2. slap kick run jump, two punch, turn 180 punch , block, toe kick ,circle smash, balance stance push palms
3. slap kick , bow stance push, back sweep, circle arm smash fist, bow stance punch
4. smash fist, pull press up in high empty stance, inside kick, hook/palm empty stance, turn 180two punch,circle into smash ground, toe kick/punch, , elbow
5. smash fist, balance stance palms, jump kick, lotus kick, circle arms, balance stance sky punch

Basics for demo-
Front stretch kick
2 slap kick
outside kick
side kick-circle slap kick- wrist grab side kick with left
sky punch / empty stance drill
spear empty-sweep- push- sweep-fist palm
2 jump kicks


-Spear hand and drop stance across floor left and right
-Chop hand into half sitting: rt. hand press up high and hook hand low with left hand
-Stop and double push in gong bu, back sweep, spear hand and front sweep
-Inside kick, outside kick, circle arm slap kick, hammer fist
-Circle arm slap kick- bow stance elbow
– sky punch high empty stance/low empty stance drill: sky punch-smash fist, side kick, toe kick/palm strike, run and jump, smash ground in drop stance, cat stance- (push rt. palm forward and left hook hand n back)
– two spear hands step behind, whirl arms body turn into single arm smash ground.

Chanquan Long Fist Forms

-San Duan- http://www.youtube.com/watch?v=zEllGdmG7K8&feature=related

-Wu duan- http://www.youtube.com/watch?v=vGa9m_e4ZOw&feature=related

-Old Compulsory- http://www.youtube.com/watch?v=s1_nwlocITA&feature=related

-New compulsory- http://www.youtube.com/watch?v=GggclLCmoZo

Straight Sword-

Basics: figure eight (flower), over head cloud sword, thrust in bow stance, diving sword, slice, ect.

Basic sword form- http://www.youtube.com/watch?v=NiB2bZc–Ig&feature=related

Old compulsory- http://www.youtube.com/watch?v=5dhHRjODJ1w&feature=related

New compulsory- http://www.youtube.com/watch?v=JVWsP3Jh3Hw


Basics: Figure eights, jump smash cudgel, swing, uppercut (reverse flower), tilting.

Old compulsory- http://www.youtube.com/watch?v=pzxBh7MsP4c&feature=related

New compulsory- http://www.youtube.com/watch?v=ovAA_g6rvmg&feature=related


Basics- lan na zha, tossing spear, sliding spear, smash spear, ect.

Basic- http://www.youtube.com/watch?v=5rHy9iRkT2w&feature=related

Old compulsory- http://www.youtube.com/watch?v=bhmDJTuX3Hw&feature=related

New compulsory- http://www.youtube.com/watch?v=exxgXqKPDto

Taijjiquan and Weapons-

36 Liang Gong Shir Ba Fa

18 Taiji Qigong

Basics- walking forward, back, sideways ect. brush knee, wave hands, repulse monkey, ect.

24 form- http://www.youtube.com/watch?v=TBvF6r6DOvc

48 form- http://www.youtube.com/watch?v=ym-TvU6K86s

42 compulsory form- http://www.youtube.com/watch?v=VbabFnJGuaw

32 taiji sword- http://www.youtube.com/watch?v=WCppcmr8U7E

42 compulsory sword- http://www.youtube.com/watch?v=RieS1GvnKJo

16 spear form- http://www.youtube.com/watch?v=-z5fLXN-llA

40 Yang competition routine- http://www.youtube.com/watch?v=YDx-klM5CXo

36 Chen competition routine- http://www.youtube.com/watch?v=H5iT-jDFEPk&feature=fvw

56 Chen competition routine- http://www.youtube.com/watch?v=4s013mVZIz0&feature=related

Body conditioning:

-push ups

-sit ups

-wide push ups


-close hand push ups

-horse stance jumping


-back bridge

-partner leg lifts

About Administrator

Coach Matt Stampe is a Database Administrator and I.T. professional. In the world of Bodywork, he has been a Certified Massage Therapist (CNT) licensed with the Virginia Board of Nursing, and has a “Master of Science in Acupuncture” (MSA) at Virginia University of Integrative Medicine (VUIM.edu). He is a candidate with the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). He has taught hundreds of people Authentic Yang Tai Chi Kung Fu for over 25 years. He was President of the Virginia Commonwealth University (VCU) Martial arts club, Secretary and Treasurer of USA chapter of Yongnian Association under Sifu He Weiqi. Experience includes: Kung fu schools: Omei Shaolin (Sifu Lu Xiaoling) 3rd degree Black Sash, Chinese Martial Arts Institute (Sifu Clarence Burris), United States Wushu Academy (Coach Christopher Pei), and Qi Elements (Sifu Nancy Bloomfield), Former Head Coach: Virginia Beach Parks and Recreation centers(Adults Tai Chi), Hope Chinese school (kids classes), NOVA MMA gym in Arlington (kids classes), and VUOM Martial Arts Tai Chi club (Fairfax). He has positively impacted peoples lives whether for health, sport, strength, combat, and spirit. As a true combat athlete, he teaches methods so people can be confident to defend themselves.
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