3 duan program

THIRD GRADE - 3 DUAN

MODULE 3.1

JIANSHEN ZHUANG (HEALTH POSTURES)

Ticha zhuang (xuanfa) – pulling out - putting in (whirling) 

JIJI ZHUANG (COMBAT POSTURES)

Dan tui yituo zhuang (qian hou mo jin) – single legged supported posture (forward-backward) 
Dan tui yituo (zuo you mo jin) – single legged supported posture (opening-closing) 
Dan tui yituo (shang xia mo jin) – single legged supported posture (upward-downward) 

Dan tui yituo (daluan chengxu mo jin) – single legged supported posture (changing directions) 
Dan tui yituo (liumianli tongshi mo jin) – single legged supported posture (many directions)

 

ZOUBU FA LI (EXPLOSIVE MOVEMENT EXERCISES WITH STEPS)

Paobu zhi quan - straight punches while running
Paobu zuan quan - upward drilling punches while running

 

DA MIANQIU (HITTIN COTTON BAG)


Zhiquan, zuanquan, hengquan, zai quan,

 

DAN TUI SHOU (SINGLE PUSHING HANDS)

 

Xia ya fa li + zhi quan - pressing down + straight punch
Hou shou fuzhu zhi quan - straight punch with help of the other hand
Xia ya fa li + zuan quan - pressing down + upward drilling punch 
Hou shou fuzhu zuan quan - upward punch with help of the other hand
Cemian + heng quan - side fa li + horizontal punch
Hou shou fuzhu + heng quan - horizontal punch with help of the other hand

Cemian + zai quan - side fa li + downward punch

Hou shou fuzhu + zai quan - downward punch with help of the other hand

Guada zai quan - pulling up and downward punch


SHUANG TUI SHOU (DOUBLE PUSHING HANDS)

 

Gougua fa li + zhi quan - hooking-pulling + straight punch
Fu'an qiu + zhi quan - pressing a ball + straight punch
Fengua fa li + zhi quan - separating-pulling + straight punch
Gougua fa li + zuan quan - hooking-pulling + upward punch
Fu'an qiu + zuan quan - pressing a ball + upward punch
Fengua fa li + zuan quan - separating-pulling + upward punch
Fu'an qiu + heng quan - pressing a ball + horizontal punch
Gougua fa li + heng quan - hooking-pulling + horizontal punch 
Fengua fa li + heng quan - separating-pulling + horizontal punch
Fu'an qiu + zai quan - pressing a ball + downward punch
Gougua + zai quan - hooking-pulling + downward punch
Fengua + zai quan - separating-pulling + downward punch

Xuanfa + zuan quan – whirling + upward punch

Xuanfa + heng quan - whirling + horizontal punch

Xuanfa + zai quan - whirling + downward punch


SAN SHOU FUZHU XUNLIAN (FREE FIGHTING SUPPLEMENTARY EXERCISES)

Shuang ren dan zhang fanying xunlian – straight punch reaction training

MODULE 3.2

JIJI ZHUANG (COMBAT POSTURES)

Niao nan fei (daluan chengxu mo jin) – birds flying with difficulty (forward-backward) 
Niao nan fei (liumianli tongshi mo jin) birds flying with difficulty (opening-closing) 
Niao nan fei (qian hou mo jin) – birds flying with difficulty (upward-downward) 
Niao nan fei (zuo you mo jin) – birds flying with difficulty (changing directions)
Niao nan fei (shang xia mo jin) – birds flying with difficulty (many directions)

 

FALI (EXPLOSIVE MOVEMENT EXERCISES)

Dengta fali – stomping kick

 

ZOUBU FA LI (EXPLOSIVE MOVEMENT EXERCISES WITH STEPS)

Paobu heng quan – horizontal punches while running

Paobu zai quan - downward punches while running

 

DA MIANQIU (HITTIN COTTON BAG)

Zhang fa li, zhou fa li, tou fa li, jian fa li

 

DAN TUI SHOU (SINGLE PUSHING HANDS)

Xia ya + zhi quan - countering
Hou shou fuzhu zhi quan - countering
Xia ya + zuan quan - countering
Houshou fuzhu zuan quan – countering

SHUANG TUI SHOU (DOUBLE PUSHING HANDS)

Gougua fa li + zhi quan - countering
Fu'an qiu + zhi quan – countering
Piangua + zhi quan - countering
Fu'an qiu + zuan quan – countering
Gougua + zuan quan - countering
Piangua + zuan quan – countering

SAN SHOU FUZHU XUNLIAN (FREE FIGHTING SUPPLEMENTARY EXERCISES)

Gongfang xunlian – attack-defense training

MODULE 3.3

JIJI ZHUANG (COMBAT POSTURES)

Zuo shi hunyuan zhuang (qian hou mo jin) – sitting universal combat posture (forward-backward) 
Zuo shi hunyuan zhuang (zuo you mo jin) – sitting universal combat posture (opening-closing) 
Zuo shi hunyuan zhuang (shang xia mo jin) – sitting universal combat posture (upward-downward) 
Zuo shi hunyuan zhuang (daluan chengxu mo jin) – sitting universal combat posture (changing directions) 
Zuo shi hunyuan zhuang (liumianli tongshi mo jin) – sitting universal combat posture (many directions) 


ZOUBU FA LI (EXPLOSIVE MOVEMENT EXERCISES WITH STEPS)

Dengta fali – stomping kick

 

DA MIANQIU (HITTIN COTTON BAG)


Kua fa li, xi fa li, kicking

 

DAN TUI SHOU (SINGLE PUSHING HANDS)


Cemian + heng quan - countering
Hou shou fuzhu + heng quan – countering

Cemian + zai quan - countering
Guada zai quan - countering
Hou shou fuzhu zai quan – countering


SHUANG TUI SHOU (DOUBLE PUSHING HANDS)

 

Fu'an qiu + heng quan - countering
Gougua + heng quan - countering
Piangua + heng quan - countering
Xuanfa + heng quan - kontrowanie
Fu'an qiu + zai quan - countering
Xuanfa + zai quan - countering
Gougua + zai quan - countering
Piangua + zai quan – countering


SAN SHOU FUZHU XUNLIAN (FREE FIGHTING SUPPLEMENTARY EXERCISES)

San shou qiang bu – light sparring with focus on footwork

 

MODULE 3.4

JIJI ZHUANG (COMBAT POSTURES)

Zuo shi gougua zhuang (qian hou mo jin) – sitting hooking-pulling posture (forward-backward) 
Zuo shi gougua zhuang (zuo you mo jin) – sitting hooking-pulling posture (opening-closing) 
Zuo shi gougua zhuang (shang xia mo jin) – sitting hooking-pulling posture (upward-downward) 
Zuo shi gougua zhuang (daluan chengxu mo jin) – sitting hooking-pulling posture (changing directions) 
Zuo shi gougua zhuang (liumianli tongshi mo jin) – sitting hooking-pulling posture (many directions) 

 

SHI LI

Introduction to free shi li – basics of jianwu dance


ZOUBU FA LI (EXPLOSIVE MOVEMENT EXERCISES WITH STEPS)

Bianbu quanfa xunlian – mixed punches with changing footwork

 

DAN TUI SHOU (SINGLE PUSHING HANDS)

 

Zhengpi fali – vertical splitting

Cepi fa li – side splitting
Tou fali – hitting with head 

Jian fali – hitting with shoulder 

Zhou fali – hitting with elbow
Xi fali – hitting with knee

 

SHUANG TUI SHOU (DOUBLE PUSHING HANDS)

 

Tou fali – hitting with head 

Jian fali – hitting with shoulder 

Zhou fali – hitting with elbow (fu'an qiu, xuanfa, gouga) 
Xi fali – hitting with knee


SAN SHOU

Free figthing training

 

GUNFA – WOODEN STAFF TRAINING

Qian hou shi li
Mo gan – rubbing the staff
Qian hou fa li

MODULE 3.5

JIJI ZHUANG (COMBAT POSTURES)

 

Zuo shi pingbao zhuang (qian hou mo jin) – sitting flat embracing posture (forward-backward) 
Zuo shi pingbao zhuang (zuo you mo jin) – sitting flat embracing posture (opening-closing) 
Zuo shi pingbao zhuang (shang xia mo jin) – sitting flat embracing posture (upward-downward) 
Zuo shi pingbao zhuang (daluan chengxu mo jin) – sitting flat embracing posture (changing directions) 
Zuo shi pingbao zhuang (liumianli tongshi mo jin) – sitting flat embracing posture (many directions) 

 

ZONGHE SHI LI (MIESZANE SHI LI)

Tuifa shi li - mixed shi li for legs

 

ZOUBU FA LI (EXPLOSIVE MOVEMENT EXERCISES WITH STEPS)

Zonghe fa li - mixed fa li


DAN TUI SHOU (SINGLE PUSHING HANDS)

 

Tou fa li – countering

Zhou - countering
Zhengpi - countering
Cepi - countering

Jian – countering
Xi – countering

SHUANG TUI SHOU (DOUBLE PUSHING HANDS)

 

Gougua tou fali – hooking-pulling and hitting with head – countering
Fu'an qiu tou fa li – pressing a ball and hitting with head - countering
Fengua tou fa li – separating-pulling and hitting with head – countering
Xuanfa zhou - countering
Gougua zhou – countering
Fu'an qiu zhou – countering

Fu'an qiu + xi – countering
Gougua + xi – countering
Fu'an qiu + xi – countering
Xuanfa + xi – countering
Xuanfa jian fa li – countering

 

GUNFA – WOODEN STAFF TRAINING

Zuo you shi li
Zuo you fa li

MODULE 3.6

JIJI ZHUANG (COMBAT POSTURES)

Zuo shi chengtuo zhuang (qian hou mo jin) – sitting expanding-lifting posture (forward-backward) 
Zuo shi chengtuo zhuang (zuo you mo jin) – sitting expanding-lifting posture (opening-closing) 
Zuo shi chengtuo zhuang (shang xia mo jin) – sitting expanding-lifting posture (upward-downward) 
Zuo shi chengtuo zhuang (daluan chengxu mo jin) – sitting expanding-lifting posture (changing directions) 
Zuo shi chengtuo zhuang (liumianli tongshi mo jin) – sitting expanding-lifting posture (many directions) 


SHUANG TUI SHOU (DOUBLE PUSHING HANDS)

Zuo shi xiang qian fa li

Zuo shi gougua fa li
Zuo shi piangua fa li
Zuo shi xuanfa fa li
Zuo shi fu'an qiu fa li
Zuo shi piangua shoubei ji

Zuo shi gougua fa li - countering
Zuo shi fu'an qiu fa li - countering
Zuo shi xiang qian fa li - countering
Zuo shi piangua fa li – countering

Zuo shi piangua shoubei ji – countering
Zuo shi xuanfa fa li - countering

Zuo shi fanying

Zuo shi fanying gougua fa li

 

GUNFA – WOODEN STAFF TRAINING

Shang xia shi li
Shang xia fa li


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