Wushu Exercises

Wushu is a Chinese martial art. It incorporates an external side that involves forms, bare-hand fighting and weapons training, as well as the internal art of qi gong, which involves raising and using your internal energy or life force. Wushu is very acrobatic. Beginners can do basic exercises for stretching, kicking, tumbling and punching.

  1. Stretching

    • Wushu teaches many high kicks in their forms and exercises so stretching before, during, and after classes is essential to reducing the chances of injury. A basic stretching exercise for the hamstrings is done regularly, as the hamstring muscles can easily be torn practicing basic kicks if it is not stretched out. Most Wushu schools will have a bar affixed to a wall, similar to a ballet bar, that you can put your foot on, but if you are stretching at home use a chair or counter. Place your heel on top of your chair pointing the toe upwards. Straighten both your legs. If you place your right foot on the counter than turn your shoulders to the right and bend your torso sideways toward the right foot. Pull your toes back to enhance the stretch. Do both sides evenly.

      You can also do this simply by placing your foot on the floor and stretching the same way, but you'll get a better stretch if you place your leg on a chair or counter.

      Another good stretch that is often done in Wushu classes is to sit on the floor and open your legs as wide as you can. This stretches the groin area and the hips, which is helpful for side and round kicks. Straighten your knees and then bending at the waist reach toward your right toes bringing your body over your right leg. Do the same on the left side.

    Kicking Drills

    • Kicking drills are often done to improve leg strength and flexibility. A basic drill is to walk across a floor alternating left and right high kicks. You'll stand with your feet together and then kick straight forward and up with your right leg. At the same time you'll bring your arms straight in front of you with your left hand on top of your right to give your right foot a target. You will bring your hands down from shoulder height to meet your right foot. If done correctly you should hear a nice "pop." You will be kicking with the top of your foot as you extend your toes forward. Bring your right knee up first and then extend your calf forward. Land by placing your right foot forward on the ground and then step forward as you kick with your left leg. Keeping walking forward as you alternate kicks and be sure to breathe regularly. Start off gently without kicking too high, allowing your muscles to warm up as you go. All kicking and punching drills are meant to start off slow and gentle to warm the body up.

    Stances and Punching Drills

    • The basic stance in Wushu is the horse stance. You can practice this stance along with your punches. Stand with your feet greater than shoulder-width apart and bend your knees like you are doing a deep squat. Tuck your tailbone and squeeze your abs and glutes. Keep your knees out over your ankles and try to point your feet straight forward. Your back should be straight. To begin, bring your arms in a neutral position, which is when your elbows are bent and your arms are pulled back at your sides so that your wrists are next to your ribs and your hands are in fists. Your palms will be rotated up and your shoulder blades are pinched together. Your elbows should be pulled back as well in line with your wrists. From here you can do a simple punching drill working your straight punches. Extend your right arm in front of you and rotate your palm down, maintaining a fist. Bring your right arm back to neutral and extend your left arm at the same time. Continue alternating your punches. Start with five minutes and work up from there. Your legs should be shaking within five minutes or you are not bending low enough.