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Drills 3 types of training in wing chun: techniques, drills, and exercises. Techniques are what you use in a fight. Drills are not for combat, but develop positioning and sensitivity. Exercises strengthen you. Circle: the instructor determines two techniques, normally one vs. a R and a second vs. a L punch. Four to six stand around an 8'-10' circle, with one more in the center. Typically, the six alternate R and L punches, one person at a time. The center responds with the appropriate technique, and turns to face the next one around the perimeter. The next person comes in with their attack as soon as the center turns to face them. Keep your hands on guard. This is a good drill for applying 1-2 techniques to several different body types, as well as keeping your guard up. Normally done for 2-3 minutes, starting slowly for form, and with the instructor varying the pace. Advanced circles use more than 2 techniques, and move faster. Novice version uses only 1 technique (pak sao). Good technique combinations are: outside/inside pak sao, pak sao/tan sao, pak gwai jahng/tan lop gwai jahng, etc. Pak sao 3-way random: A punches at B or C, who does pak sao vs. A's punch. If B, then B can punch either right back at A, or switch to C. And so on. Good for maintaining constant awareness, and keeping guard up after doing a technique. Moves fast, like a circle, but unpredictable. Pak sao w/shift A punches, alternating R and L. B shifts and paks to the outside with each punch. Use shift to help power pak. Can be done with two partners standing side by side, or only one. "Street" drill: pick any technique (pak sao, tan sao, pak sao-lop sao, pak-tan-pak, etc.) and 3 students. Drill it 3-way random as above. "Pak sao with followup": Pak sao, but aggressor paks punch, so paking hand must punch. Helps cure tendency to "pose" after 1st punch. Or just deliver 3 fast punches. Lop sao drill: Stand square and facing. Bong sao to block high punch, attacker will secure blocking wrist with other hand. Your other hand is in a high wu sao. Break contact by grasping punching wrist (using wu sao) and moving it out and down while punching with bong hand. He will respond with a bong sao to block punch. Repeat endlessly. Notes: keep control of his bong sao hand, or it can strike you. Do not grab tightly, but block its forward movement. Do not use thumb to grab. Keep elbows in. The elbow of the wu sao>lop sao must stay down, or expose ribs. To switch arms: If L punch and R arm securing his bong sao, hook down with L and deliver a R backfist. He will respond with a L bong sao. Continue. The other switch: When he grabs your punching arm, grab his wrist and drag it across and down as you punch with your free arm. He will raise the elbow of his held arm into a bong sao to block your punch. Continue. Pak sao/Lop sao drill [12/3/93] A punches (or start from R-R reference point). B pak saos. A paks punch. B lops paking hand w/guard hand, rolls at the elbow and strikes. A rolls his punching (or forward) arm and meets B's strike in outer R-R ref pt again. Followups to the drill: B lops A's R arm and shifts R as L punch. A blocks L punch w/L (inside L-L) and B shifts L as R punches. Notes: need to loosen up very badly. Start whirling forearms at the elbows, stay relaxed. Do not tense up. Chi sao - single arm version See Chi sao section 9. Punch sets: Cross floor in stance, with 1 punch per step, then 3, 5, 7, 9, etc. Turn in direction of side of rear leg, sweeping the area with guard-becoming-rear leg and hand. Notes: Need to keep feet spread just enough (both dimensions), keep rear foot pointed in forward direction. Keep hips squarely at target. Also told it helps to focus on point ahead and never look off it while moving and punching. Can add jing gerk before punches. Punch sets w/uppercuts7/94 Same toh ma footwork, but instead of centerline punches, do uppercuts. Works pecs/deltoids/lats/abd obliques. Shift with every uppercut. Punch sets w/elbow strikes7/94 Toh ma footwork, with gwai jahng (#11 of 12 strikes). Get the elbow high and drop it down, try to avoid throwing flat elbow strikes. Back of hand goes to chest on strike. After strike, pull arm back to hand ot side of ribs and palm up. 5 elbows: In stance. First elbow is upward strike (hay), fist palm side to floor, elbow at face. Second is down (gwai) as vertical as possible, wrist is on sternum and palm of hand faces outwards. Third is a back strike (song) : turn R in stance 90° and strike at shoulder level, just as turning in stance is practiced. Fourth srike is flat forward (pai): turn 180° L in stance. Fifth is a rear strike (sau): turn 90° R and strike to return to original stance. Repeat with other arm. Notes: need to develop flexibility and precision with elbows. The elbow is the hardest joint of the body, learn to use it. Power comes from smooth turning and whipping the elbow quickly. Elbow is (jahng). Fun sao drill Partner attacks with a right punch, use R hand to lop and pull (turn in stance) as extend other arm in fun sao. He blocks, so lop/pull(turn)/extend using other side technique. Notes: This can be done as a blindfold drill. block with wu sao. Need to shift to block, or will get hit. A blindfold drill Stand in stance, arms in normal guard position. Partner will contact the back of your lead hand with either of his hands, with a soft or hard touch. If soft, do a fun sao high (lop sao with lead arm, fun sao with guard hand). If hard, go with the impact and lop with guard hand (like pak sao-lop sao, guard hand comes over the top fast) and chop with lead hand. Notes: need to work on reaction to hard impact, I keep fighting it. Fook/jutt/jumm drill Partner throws 10 punches (alternating arms), reply with fook sao. You throw 10, he does same. He throws 10, you use jutt sao. You punch 10, he does jutt sao. Do the same with jumm sao. Notes: Shift. Tan gerk/bong gerk/pak sao As described. Cross the floor. Can substitute a punch for the tan sao. Kicking drills: Jing gerk or wang gerk, alternate different heights, then alternate kicks. Use hands appropriately(tan sao / bong sao). 5 punch drill: Gon sao drill: A throws 5 alternating punches, B responds w/gon sao. Shifting ftwk, not toh ma. B throws 5 alternating punches, A gons. Good conditioning for puncher's arms. After get comfortable, throw some high/low switchups for variety to keep other gon arm honest. Pak sao (shifting into pak) Bong sao Huen drill: needs a partner. Have them rest their wrist on yours, their arm should stay limp. You snake your hand/wrist around their wrist (either direction) as their arm stays limp. You should maintain contact while snaking, move smoothly and quickly or their arm drops. When comfortable with the move, reverse direction, then do both arms simultaneously. Note: mostly do in snaking underneath to the outside direction to improve transitions for chi sao. Do both arms simultaneously, then alternating. Jao sao drill: R hand: up ccw high palm to palm, cw to low palm, cw to high backpalm, ccw to low backpalm. L hand: up cw high palm to palm, ccw to low palm, ccw to high backpalm, cw to low backpalm. A sensitivity drill Two stand in neutral stance facing, outer R wrists crossed. A shifts L and pushes palm at chest. B shifts R and uses a pulling tan sao (hand bent outwards) to guide offline (use just enough force). At same time, B punches w/L over A's arm. Technique: A punches, B picks up punch w/tan and shifts and punches, then L punch lops A's R inner elbow/forearm and R hand palms/punches/elbows. Or: A punches, B pak saos. A blocks w/ L hand (meeting outside of B's R punch). B shifts R/tan/punch, then paks A's L arm w/ L as strike w/R. Another blindfold drill Stand in neutral. A will touch B on L/R chest or temple. B pak saos chest touches, tan saos head touches. Work on responding smoothly, without hesitation. If can respond on contact, will respond even better when eyes open and can see the attack coming. More advanced: add abdominal (L/R) touches, respond w/ low gon sao. Bil sao drill Partner holds R fist at face level, a little way away. Shift and jutt/bil (choh ma L as L jutts to outside of his R arm, R bil scrapes the underside of your L jutt on its way to his face). Reverse the hands and shift direction to do an inside bil sao. Repeat steadily. Plastic safety goggles can help by allowing for faster and more forceful bils. Moving bil sao drill Can do above drill with partner backing up and you doing brace stepping. You move forward. Tan-pak drill (shiftandpunch) Start in R-R. A punches at B. B shifts R w/R tan sao and L punch. B then shifts L and punches w/R. A shifts R and R tan sao/L punch. Notes: Use bent wrist tan sao to trap and pull his punch forward (back of wrist, not edge of hand). Punch w/ elbow low, ride L punch across/up his R bicep as a second check on his R arm. Do not step, just shift. Pak sao-pak sao drill Stand square facing partner. he punches, you pak sao. he pak saos your punch, and you counter w/pak sao. Try to work for a smooth rhythm, cycling the hands, clearing the line. Good once you have basic grasp of the pak sao technique, because it gets many pak saos practiced in a short amount of time. Disadvantages: no footwork, so no coordination w/feet. After work this as a drill, work as a technique (A steps in and punches, B pak saos, A (counter-)pak saos). Quan sao (small) drill A alternates R and L punches. B shifts into quan sao each time. Cover face with gwai jahng hand as shift (elbowing hand unfolds and passes in front of face to protect it each time as it becomes tan sao). Bend tan wrist back to guide punch low enough he lacks a clear line for a low 2nd punch-sets him up to come high. Good for close-in work. Add a shifting pak every once in a while (start w/ a quan-quan-pak rhythm for starters). Inside pak sao drill Just like the pak sao with shift drill described above, but doing inside pak sao instead. Good shift, don't overshift, and try to get the pak to "throw" his punch over your shoulder, jerking him forward. Drills against combinations *against a low punch and hook (low pak sao and tan sao (move in). *Against 2 hooks: tan/fun, tan/gwai jahng. *Against a R and L punch: outside pak sao, punch lops his L punch as L punches, then L paks inner L arm as R punch "1-2-3". *Inside pak sao (keep elbow up), and respnd to a L followup w/ L pak of his L arm while R punches. ag.2 punches: small quan (step diag) then tan and palmheel (step into opponent) (seep ma). small quan (shift) then tan lops his wrist and gwai jahng (shift). small quan (shift) then shoulder smash to elbow, arm in bong sao (step into elbow). small quan (shift) then fun sao (shift). small quan sao (shift) then pak sao (toh ma) small quan sao then high pak/low strike Square drill 10/11/94 CR stand w/closed eyes in square of 4 students. If they grab a wrist (approach from side), tan/pak hand release (w/palmheel). If they attempt a headlock (approach from rear, use R arm only), slip out, or pull on septum if they get it. If they grab both wrists (approach from front), lop 1 arm for a hit, then use free arm to pak other hand free and strike (can pak, or use edge of hand to inner bony edge of forearm). Do for 2 minutes. Remember to not face same way for entire 2 minutes, or will have the partners all doing the same techniques each time. Drills: Other Tan-bong drill Need a partner. A: double fook sao. Keep constant forward pressure, but no stiffness. It is important not to let his arms slide. keep elbows in for control. B does tan sao, drill into bong sao as if you are diving into a pool. Do not straighten arms on bong sao, keep raising elbows. Bong-tan drill A: double fook sao. Keep constant forward pressure, but no stiffness. It is important not to let his arms slide. Keep elbows in for control. B: starts in double bong sao. Rotate elbows down, palms over into double tan sao. Keep good form. Currently: do 2 sets of 100, each drill. Pak-tan-pak drill A: 6 punches to face, starting with L hand. B: Shift L and R pak (vs L punch), shift R and R tan (vs. R), shift L and R pak(vs.L). Then L pak(vs.R), L tan(vs.L), L pak(vs.R), shifting as appropriate. B throws 6 punches, starting with R. A responds with a L pak, continue. Notes: shift strongly, on either side of the drill. Bong-lop-bong drill As above, but different techniques. Jumm-jutt-jumm drill Ditto. Jutt is done w/outside of wrist. Keep elbow down. Jumm drill A throws 10 punches, B responds with 10 jumms (A's R punch met by B's left jumm). 5-star drill Partner drill. Used to condition bones of forearm, and to emphasize shifting. Properly done, feels like a baseball bat. 1) Shift L as R inner arms (thumb- edge) meet. like a low bong sao (what is this called again?) 2) Shift R to center as R tan sao (thumb- edge). 3) Shift R outwards as R low gon sao. Knife-edge of forearms meet. People keep wanting to shift inwards on this. 4) Shift L to center as gwat sao. Knife-edge of forearms meet. 5) Do not shift as thrust forward with wu sao (slam outer wrist edge forward, angling wrist same manner as punching w/ small knuckles). Knife-edge of forearms meet. 6) to 10) - L arm, reverse shifting. Another tan-bong drill (4/19/94) A makes a doubled fist, locks elbows, holds fists at shoulder/chest height and rams B. B responds w/tan, and as tan wants to collapse, shifts and converts arm to bong sao. Notes: A tries to maintain constant contact. B uses shift instead of muscling w/arm. Centerline drill (4/19/94) A and B simultaneously chain punch, R-R, then L-L, trying to dominate the centerline. Sensitivity drill (4/19/94) A in ready stance, closes eyes. B touches either of A's arms. A responds instantly by punching with other arm. General reaction is, if grabbed or pushed by one arm, to fight back w/that arm. Wing chun reacts with the other unencumbered arm. Notes: B stands to one side of A, as A is punching w/eyes closed. B may touch A's arms w/ any amount of force, anywhere. Gun defense A is in front of B, pistol in R hand pointed at B's chest. Gun hand w/in arm's reach of B. B has hands by side. Catch the trigger guard/frame join with the V of the L thumb/forefinger (can use either hand) and push up as twist to inside. If just push up, will get shot in face. Also do not pak, catch and twist. Explode with your movement or he shoots you. Always make sure anything you use for practice is unloaded/disarmed. Can trap his index finger on the trigger and do a wrist lock thereby. Ideally, want to twist the pistol out of his grasp completely. If he fights to hang on to the gun, his trigger finger will be pulled as he tries to keep the gun, and it may fire when it points at him. May do with either hand. Twist pistol across his centerline into him. Knife defense A has knife in R hand to B's throat. B slaps inside of wrist w/ R as slaps A's back of hand and knuckles w/L. Knife should go flying to your R. Again, explode w/movement. Practice this w/ a felt-tip pen. Advanced drill 8/1/94pak-lop-lon?pak-fun A punches B pak sao A blocks (iL-oR) B lop sao (pak sao-lop sao) A blocks (oR-oR) B lops and L punches A L punches at same time B drops L into inside pak (to A's inner L forearm), R punch over L hand A R hooks B shifts L and steps NW w/fun sao (pushing saw effect-elbow pushes through throat) drill 8/3/94 threading hands A punches B pak saos A blocks (iL-oR) B threads L hand under, R paks (iR-oL) and L palmheels to face A R paks (iR-oL) palmheel across centerline B threads L under R, R paks (iR-oL) and L palmheels continue: A paks (keep elbow down) and b threads hands chi sao drill 8/15/94 large quan, other lying tan sao and punch. Step and shift in, move up and down floor. Step-drag-punch on pad: partner holds pad braced, move forward and knock them back with triple punches. Knockback on first, chase with 2nd and 3rd. Speed footwork drill: 9/12/94 CR 2 poles about 8 ft apart. Stand in middle. Shift R (guard high w/R) and step-drag once to R pole, touch w/rear hand. Shift L (L hand guards high), step-d to other pole and touch w/rear hand. Touch each pole, counts as 1. Keep straight, do not lean forward. Stay in stance. Shift quickly. Do this for 1 minute. (19, 20,21,22,23). Leg Variation: use tan gerk, kick above top of pole. Count each kick. Harder leg variation: use tan gerk w/bong gerk followup. Armbreak technique: 9/12/94 as R punch, L tok and R catches inside wrist. Accelerate his wrist, make him hyperextend. ???is there a shift, a step back, or what???? Practiced on 5 punches. Squatting toh ma chain punches new drill/conditioning exercise (do not show anywhere else) 10/11/94 against a R punch, lean way back until R toe only touching ground as drive L palmheel at his face from R shoulder (elbow straight) (takes and controls centerline on inside line) and R drops to a (high) low gon sao (elbow bent) in front of L arm before L straightens at his face. As lean back, tuck chin to chest. Move head away. Then: pop forward onto R foot, leaning forward and using L leg (on toe) as counterbalance as R cycles back and up into punch. Turn body to throw R shoulder forward, go for range. Move shoulders back and forward. Practice at home in front of a mirror. Will learn techniques from this, but right now, this is just working on form and conditioning as a drill. Muk Yan Jong Exercises Gon sao. Gon sao(R arm high), then step across and L hand paks upper post as R hand chops. Then shift R to perform gon sao(L hand high), and repeat. Notes: Do not turn towards the dummy when chopping, reduces reach and strength of chopping arm. Always look at the face of the target. 4 strike sequence: (Shift L)R tan sao to R side of L upper post, forearm rotates in downward 1/2circle to strike L side of center post in low gon sao as shift R. Then outer back of wrist strikes R side of center post in bong sao (shift L), then thumb edge of forearm strikes L side of upper R post in tan sao as shift R. Notes: stay in stance, and turn. Keep arm centered in front of you, and alternate arms, reversing directions. If consistent in movement, will have precise and narrow bruises on forearms. Can do this with a partner like 5-star. Pak-stomp: in R stance to dummy's R, pak w/ L hand and stomp down on dummy knee w/R heel, toes pointed outward. Return quickly to position. Do 100, then switch sides. Tan gerk/bong gerk Transition drill(#3) 1) Start on R, step inwards at dummy on 45° and do whatever (tan palm, pak sao, pak/chop, low gon/punch). 2) Move to W and double gon sao. 3) Move to W and quan sao. 4) Do mirror-image of #1. 5) Move E, double gon sao. 6) Move E, quan sao. 7) Repeat. |