Wing Chun Training Guide.....

The Journey Begins

Your Daily Wing Chun regime to kiss @$$

To get the most out of your wing chun it is important that you develop a training routine outside of class to maximise and speed up your learning of the craftIts with this in mind that i put together this quick guide to get you started. Now do as much or as little as you like, however as they say PERFECT practice makes perfect. Also don't over exert yourself, , Elow doctors advice if you are a little ill. We are not competing for the Hawaiian triathlon here--its important to have fun!!! So lets get into it... WARMING UP When beginning your morning routine is important to warm up below the recommended exercises to begin 1) Start with rolling in neck upwards and downwards side to side 2) Rolling shrugged her shoulders -forwards and back 3) Twisting the hips just to limber up It is important also to stretch your hamstrings shoulders and just generally warm up. Personally I like to do is a few star jumps some push-ups, stomach crunches and gentle stretching of groin, ankles and calves. I Its very important that you dont over exert yourself during your warm, during the stretches you just want to get loose and warm up to be able to effectively train and practice your kung fu. DRILLS After you warmed up start with a few basic drills my favourite drills the punch combo. Take your wing Chun guard and prepare to begin. Now I like to do the punching drills in a different way. Traditionally the drills start from 1 to 10. I prefer to start the Lirst punch on one punch once on the second punch to punch twice and third punch, punch three times etc. etc. all the way to ten. Do all of this while still holding your guard in position and when going to punch. Take a half step forward raising the rearguard and punching with the lead arm, when completed, take a half step back and lower your guard to the neutral position. This drilling is not only great for conditioning, it also instills in you the importance of maintaining your guard and how to you keep your guard during punching while under some physical duress. Next phase will involve incorporating some kicking. from kicks now in the winter and system phone picks up normally why ruin and straight so will drill this end the application for this drill would be presuming our defence against around punch. .

We will use bill sao and front kick then follow-up with punching . Starting on your left side. So with Bill sao remember the wrist shouldnt go past the shoulder. Transfer your weight on to the rear leg and front kick with your lead leg, as you land chain punch. Now do this 10 times (just like the previous exercise) and remember to change sides. After these basic exercises its a good idea to complete one of the forms.

NOTE: For more advanced students I would highly recommend to practice one of the wing chun weapons forms. Personally I love the BUTTERFLY SWORDS however the DRAGON POLE for is quite elegant as well. Is well beyond the scope of this report to go into too much depth about these form (for additional info you can go to our site at http://www.wingchuntraining.net. The reason I put this here is because after you learn these weapons in class, workshop ,wherever..they are not readily practiced in class. So it is at these special times you allow outside of class for training where you can reEine and practice this skill. Also if you have

Shil Lim Tao

The form you should be practicing on a daily basis especially as a beginner is the SHIL LIM TAO form. This is the Lirst form of the system and its most basic. It holds all the concepts of the system and the foundation of wing chun . Its important you keep your positions correct and your hands should have forward movement. Important tip the moves you should pay particular attention to is TAN SAO and i FUK SAO. These are particular moves youll get to know very well as you develop your training. TAN SAO (pictured above) is critical to understand and perfect. When you move into more intermediate and advanced exercises like CHI SAO. This will be your key tool of trade. It can be used to both block and attack. Your arm should be on a 45 degree angle positioned on your centre line with the base of the wrist about chin level. Now here is where e some other wing chun system may teach you to have it lower. But personally i want to train to protect my face, head and brain.

Independent Use of the hands.

One of the most difLicult concepts the practice and learn is what is called , independent use of the arms. Mainly because it is so unnatural. During he Shi lim tao form you focus on one hand movement at a time (always starting with the left.) As you are making the movements with the one hand it is important to keep the other hand still and in correct position. It may be difLicult at Lirst. but persevere. Try practicing in front of the mirror. You may Lind that your other hand may wonder. Just be mindful of it. In time it will become second nature. Don't believe me..hey even my mother can do it!. (see above) This simple principle will take your martial arts training to a new level. Where previously you relied on a one dimensional attack, one punch, kick. The ability to use two hands simultaneously , allows you to block and defend as well as launch simultaneous attacks. It adds another element to your Lighting arsenal and its one of the things that makes wing chun so versatile.

Enter if you Dare.......

After you complete your form(s) and have completed your drills you are ready to begin your training. Depending on your circumstances if you were training alone or with a partner your regime will vary. If you are training alone then youll have to improvise. I would suggest focusing on the wooden dummy, if one is not available think outside the square. One of my favourite tools to use is a chair. Now a chair should be readily available although it may be limiting what you can do with it. The number one technique I like to practice is entry techniques. Entry techniques bridge the gap between you and your opponent in an offensive manner, while protecting yourself and inLlicting the most damage on your opponent. The number one skill to learn regarding entries is positioning yourself correctly in relation to your opponent. If you are too far out of range your attack will be ineffective and you could potentially be exposed to your opponents attacks. If you enter to close to your opponent you my walk into a punch or kick. The ideal position you want to be in is where you are about wrist on wrist wth you opponent. or contact range . This way you are able to block and defend any offensive moves from your opponent as well as manipulate your opponents defences and attacks when you enter. (Being their Lists and feet.) This requires practice and skill. In a dynamic situation you cannot guess your opponents moves. With your training you will be able to develop a good eye and see your opponents movements early. Important tip focusing on the opponents elbows allows you to see attacks early and defend against them. . So the number one key is to be wary of your opponents position and your distance from them. When making the entry always enter with your rear guard protecting your face. Your f should land on the ball of your foot, that way if you need to make a defensive retreat or a defensive move youre not overcommitted while your weight is evenly distributed 50-50 across your body. If you are overcommitted and have all your weight on your front foot you are Llat-footed and lose your manoeuvrability your a sitting duck to your opponents attacks. If you have a training partner you can also practice on entries. First begin with your training partner being stationary. This does not need to be a classmate it can be a family member a roommate just anyone thats willing to stand there in the guard position and allow you to train or use them as a guinea pig. All I suggest is you dont do them any physically harm. tEven by accident so be careful. Otherwise youll quickly run out of training partners. After you train various entry techniques you might mix it up a little and have your opponent vary their responses what either front kick around punch.

Now this is important.! I would have these attacks done VERY slow and very deliberate so you can practice seeing them and learning to defend them. Slow them down to an almost slo motion process. They arent going to be in real time to begin with because w just want to grasp the basics in the beginning.. If you have fortunate position of being able to train with a classmate I would recommend you practice these entry techniques, practice and recall what you have studied during class time and use each other as guinea pigs for new techniques. If youre more advanced intermediate you may want to practice CHI SAO. This is the optimal time to spend with a fellow classmate if you have both studied CHI SAO. This has been just a basic rundown of exercises to do as part of your Wing Chun training. You can mix it up however you like but these are the basic fundamentals a beginner can use. It has helped me tremendously. Remember as much as you can, use the training class time for learning and development. As much as you can train outside of class times. You will get the more out of your training and be able to develop and progress a lot further than most of the fellow students who only practice during class times. Good luck and remember practice practice practice and have fun fun fun!!!

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