Kungfu for Adults

Cruz del Sur Curriculum

STANCES AND STEPPING:

  • Baseline 1: To left: Mabu, Gonbu, Xubu, Horse, to right: Mabu , Gongbu, Xubu, Horse, Standing.

  • Baseline 2: walking forward at 45 degrees: To left : Xubu, Mabu, Gongbu, turn 45d Right, repeat.

  • Baseline 3: To L: Mabu, Gongbu, Xubu, one leg, Reverse dragon, back cross, spin to Horse, repeat to right.

  • Baseline 4: horse, dragon, cat, one leg, snake, twist, jump180 dragon, Forw 45 kneeling stance, 45 one stance block, repeat to right side.

  • Baseline 5: one leg, cat, front cross, broken dragon, crouching, horse, dragon, repeat to R.

  • Square pattern (box)

  • Dragon pattern

  • Stance walking: straight line, 45 degrees, forward/backwards

  • Side stepping L & R

  • Chasing , forw/back, alternating. With partner and with focus pads.

  • Cross stepping (tiger claws), leaping tiger. Advancing (front foot moves first).

  • Stances: Horse, Half horse, Dragon, Cat, Wide riding dragon, side dragon, Twisting, Crouching, One leg, Kneeling.

  • Front cross step

  • Back cross step

  • Foundation: 6 minutes. Baseline No 1 holding each stance 1 min (except cat 30 sec)

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Blocks:

  • Outside block,

  • Lower block,

  • Midsection block

  • Upper block,

  • Tiger inside/outside,

  • Gate block

  • Rising Gate block,

  • Outside palm block / Double outside palm block,

  • Square block

  • Double vertical,

  • Cross block upper/lower,

  • Scissor block

  • Block combinations eg, High outside/tiger under arm, Mid section/outside tiger,

  • Coil exercise,

  • Block system 1, 2.

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Punches:

  • Straight punch

  • Square fist

  • Continuous square fist Hook punch

  • Short uppercut/ long uppercut

  • Tiger claw

  • Leopard fist

  • Snake

  • Double Horizontal palms

  • Double vertical palms

  • Elbow strikes: lateral, low, hook, rising, pressing

  • Reverse fist, Double reverse.

  • Back fist Scrape punch

  • Cutting fist

  • 5 inch thrust Hammer punch

  • Ginger fist

  • System of punches: Straight, ginger fist, short uppercut, spin scrape punch, long reverse fist,

  • Stepping back cutting fist, back fist, spin hammer fist.

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Kicks:

  • Front kick

  • Side Kick, spinning side

  • Roundhouse kick Fake roundhouse.

  • Back kick

  • Crescent inside-outside

  • Axe kick inside-outside

  • Butterfly kick Leg sweeps

  • Jumping outside crescent kick

  • Tiger tail 180-360 degrees.

  • System of kicks 1, 2 and 3

  • Kicking on focus pads

  • Kicking on shields

  • Knee strikes

    Ways to perform the kicks:

    Stationary: guard up, kicking off back leg

    Walking straight line;

    Kcking off back leg > 45 degrees > Walking backwards > Combination of kicks > Jumping.

Barehand Forms:

Tiger 1 & Tiger 2

Elementary & Black Eagle

Iron wire

Tiger and Crane

Fu Hu Quan (Wudang Form)

Xuan Wu Quan (Wudang Form).

5 animal Qi Gong

Weapon Forms:

Gun-fa Forms

Broadsword Forms

Spear Forms

Sensitivity:

Tai Ji Push Hands.