Basic skills include leg work, waist work, shoulder work, and stance work. Leg work demonstrates the flexibility, agility, and strength of the legs. Waist work demonstrates the flexibility of the waist, the ability to coordinate and control the movement of the upper and lower limbs, and the skill of body techniques. Shoulder work demonstrates the flexibility of the shoulder joint, the range of motion, and strength. Stance work is the method of movement for the lower limbs and is the key to all changes in wushu movements.
1. Front Pressure Leg (Zheng Ya Tui)
Facing an object of a certain height, place the left heel on the object, toes hooked up, both legs straight, hands pressing on the left knee, or hands grasping the left foot. Then bend forward and vibrate downward, using the head to try to touch the toe tip. Alternate between both legs.
Practice tips: Both legs straight, waist upright and chest forward.
2. Side Pressure Leg (Ce Ya Tui)
Stand on the right leg as support, place the left leg on an object from the side, toes hooked up, right arm raised, left palm standing at chest level. Both legs straight, waist firm, upper body bends leftward and vibrates downward, with increasing pressure until the upper body can lie on the left leg. Alternate between both legs.
Practice tips: Both legs straight, hips open, waist upright and chest forward, upper body fully bent to the side.
3. Vertical Split (Shu Cha)
Both legs straight, split forward into a straight line. The back of the left leg touches the ground, toes pointing up; the outer side of the right leg touches the ground, foot face down. Both arms in side horizontal position. Alternate between both legs.
Practice tips: Waist upright and chest forward, hips sunk and knees straight.
4. Side Lift Leg (Ce Ban Tui)
Stand on the left leg with support, lift the right leg from the side, left hand circles from inside the right calf to grasp the right heel, then stretch the right leg forward until the knee is straight, the outer side of the right foot faces forward. Alternate between both legs.
Practice tips: Both legs straight, waist upright and chest forward, toes of the lifted leg hooked tightly.
5. Squatting Stance Pressure (Pu Bu Ya Tui)
Right leg bends at the knee and squats fully, entire foot on the ground; left leg stretches leftward straight, toes turned inward; both hands grasp the feet respectively, forming a left squatting stance; waist upright, turn left and press forward. Alternate between left and right squatting stances.
Practice tips: Waist upright, head up, one leg fully squatted, the other leg straight, both feet gripping the ground.
6. Side Split (Pi Heng Cha)
Both legs straight, split sideways left and right into a straight line, inner sides of both legs touching the ground. Both arms in side horizontal position.
Practice tips: Hip joints fully open, waist upright and chest forward.
Waist Work
1. Forward Waist Bend (Qian Fu Yao)
Stand with feet together, hands interlaced, arms straight raised overhead, palms facing up; upper body bends forward, chest out, waist relaxed, hands try to touch the ground. Then release hands, use hands to circle around both legs, grasp both heel tendons, try to make the upper body and face close to both legs.
Practice tips: Both knees straight, when bending forward, chest out, waist relaxed, hips retracted.
2. Waist Swing (Shuai Yao)
Stand with feet apart, both arms straight forward raised, using the waist as the axis, the upper body does forward-back bending and waist swinging movements, both arms swing accordingly.
Practice tips: Both legs straight, waist relaxed, head up and chest out when swinging backward, waist swinging movements compact and elastic.
3. Waist Circle (Lun Yao)
Stand with feet wider than shoulders, upper body bends forward, using the hip joint as the axis, both arms stretch left-forward-downward. Then wave both arms, as the upper body moves forward, right, backward, then left to do a rotating circle. Alternate between left and right waist circles.
Practice tips: Both legs straight, using the waist as the axis, rotating circle round and smooth, harmonious.
4. Back Bend (Wan Yao)
Stand with feet same width as shoulders, both arms straight raised overhead; waist bends backward, head up, waist pushed out, hands support on the ground forming a bridge shape.
Practice tips: Both feet support steadily, knees as straight as possible, waist bent backward and pushed upward, heels must not leave the ground.
Shoulder Work
1. Shoulder Press (Ya Jian)
Facing an object of a certain height, stand with feet same width as shoulders, upper body bends forward, both hands grasp the horizontal bar, head up, chest out, waist relaxed, press down with force. Vibrate and press, force concentrated on the shoulders.
Practice tips: Both legs straight, shoulders relaxed and sunk, press with force, concentrated force point on the shoulders.
2. Single Arm Circle (Dan Bi Rao Huan)
Stand in left bow stance, right hand supports left knee, right arm uses the shoulder as the axis to do straight-arm clockwise and counterclockwise circles. Alternate between both arms.
Practice tips: Arm straight, shoulder relaxed, circle must be round.
3. Double Arm Circle (Shuang Bi Rao Huan)
Stand with feet apart, using the shoulder joints as the axis, both arms respectively do forward and backward straight-arm circles. Alternate between clockwise and counterclockwise circles.
Practice tips: Body upright, arms straight, shoulders relaxed, circle coordination harmonious.