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 Massage Therapist, and is currently a student at Virginia University of Oriental Medicine (VUOM.edu). He has taught hundreds of people Authentic Tai Chi Kung fu for over 25 years at places including: Kung fu schools, Parks and Recreation centers, Chinese schools, Martial arts clubs, MMA/Boxing gyms, and Acupuncture Universities. He has positively impacted peoples lives whether for health, sport, strength, and spirit. As a true combat athlete and fighter, he teaches realistic methods so people can be confident to defend themselves. (without all the woo-woo mystical BS.)
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