How to practice Sanda basics by yourself

Modern Sanda refers to two people kicking, hitting and wrestling. As the basic material, and in accordance with the specified venue, time and conditions for the battle. Sanda is a highly competitive event. The basic techniques of Sanda include five parts: actual combat posture, footwork, attack technique, defense technique and return technique. On the basis of the promotion of modern physical education, we should improve our physical fitness in an all-round way through exercise, and at the same time better guide young people to enhance their physical fitness and intelligence, cultivate their sentiments, and cultivate a spirit of struggle that is not afraid of hardship and fatigue.

Sanda is also called characteristic Sanda.

Sanda is a kind of actual combat practice with certain competition rules under certain conditions, that is to say, it is higher than the original routine and belongs to actual combat practice. Sanda technique is an antagonistic performance by using the offensive and defensive techniques in traditional routines, and it is also one of the antagonistic fighting sports. The actual offensive and defensive warfare includes behavior and equipment. There are Sanda, which is usually called warrior, and push, which is Tai Ji Chuan's push, and equipment, as well as short soldiers and long soldiers. Because of the time, I will tell you something about Sanda.

Sanda is a kind of actual combat drill with certain competition rules, which is carried out by traditional Wushu under certain conditions by using modern sports promotion methods, that is to say, it is a higher level than the original routine and belongs to actual combat drill. Sanda competition is held on a square platform with a height of 60 cm and a side length of 8 m, and there are cushions on the platform. Athletes should wear protective gear, including head protector, limb protector, leg protector, crotch protector, instep protector and condom. The actual offensive and defensive drills are carried out barefoot on the platform. The forbidden parts of the competition are the neck and crotch, and elbows and knees are not allowed to be used in the same entry. The result of the competition is determined by the score.

There is also a game that is knocked down twice in a row, and the other side is an absolute victory. Some techniques used in the competition are the essence of China Wushu's offensive and defensive actions, including fist defense, leg defense and fall defense.

When talking about the characteristics and functions of Wushu, I once said that Wushu is mainly based on kicking, throwing and taking four skills, so Sanda is missing one. Sanda is kicking, throwing and hitting, not taking. So the players in the middle of the game wear gloves, just like boxing gloves. The grip method is mainly to subdue the opponent in turn with the wrist joint. Sanda is not good at this kind of action, so there is no group action. At the same time, it is also required that wrist movements are not allowed in the middle of the game, so this item is missing.

I often hear the coach say, "Hands are two doors, you can step on people". In Sanda, there is a special requirement to get 3 points, that is, you can get 3 points after hitting the opponent's head with an outstretched leg. This technique is quite difficult to do, but after this action is done, the effect is still quite good; Then knock down your opponent, knock down your opponent with your legs, get two points and one point, and play cards according to the rules; There are two people who can't be separated. Those who cuddle together and disrupt their fists or fall down at the same time can't score.

Why do you make this rule like this? Because Sanda is a competitive form in Wushu, its function is not to really hurt or kill opponents.

In sports, it is bodybuilding, and it doesn't really kill opponents. After all, it is still a sport. It can be said that attacking is different from prohibiting attacks. Previously, these prohibited attacks were only used. For example, the throat is a forbidden area. In the past, an action called "Black Hawk Pinch" was to pinch the opponent's neck, "Black Tiger Heart" was to hit the opponent's heart, and "Black Dog Drill Fork" was to hit the opponent's crotch. And the back of the head can not be used, because it is harmful to the body, these places can not be used. Why do you want to carry out Sanda? Because it is a sport, and it is indeed a manifestation of the offensive and defensive techniques of China Wushu, Sanda should be carried out.

Wushu basic skills are the basic skills of beginners, a step to ensure the continuous improvement of Wushu physical fitness and skills, and an effective measure to prevent injury and prolong life. At the same time, Wushu basic training can strengthen the body, improve intelligence, cultivate sentiment and promote the all-round development of physical quality. Its content is wonderful, comprehensive and easy to learn. Suitable for colleges, primary and secondary schools, martial arts schools and the majority of professional and amateur martial arts enthusiasts to learn and exercise. At the same time, it is a compulsory course to improve the skills of Wushu Sanda.

Basic technical requirements

Actual combat posture

Shaolin martial arts language, three years of introduction, first set up piles, practice boxing without piles, and houses without columns. In traditional martial arts, it is called pile step. In this section, we will talk about actual combat posture. Actual combat posture is usually also called preparation or combat posture, which is used before fighting. It can not only make the body in a strong state, but also has the best rapid response ability, which is conducive to moving quickly to launch attacks and defenses, and has a small exposure and can effectively protect its vital parts.

The actual combat posture is divided into left and right combat postures, depending on personal preferences. Let's take the left actual combat style as an example: the feet are spread back and forth, and the distance from the front heel to the rear toe is about shoulder width. The left foot touches the ground, the heel of the right foot is slightly raised, the forefoot touches the ground, the knees are slightly bent, and naturally flexes. The body center of gravity moves to the right, and the upper body contains the chest and abdomen. The left arm is bent about 90 degrees, and the fist eye is parallel to the tip of the nose. The right arm bends inward about 45 degrees, the fist is placed in front of the neck, the elbows naturally droop slightly inward, and the jaw retracts, and the other person's face is visually observed.

Paitui

The second part is footwork. Look at it step by step, and then look at it. If you can't get there, it's like shooting a blank gun. Footwork is the way that the body moves back and forth, left and right in Sanda fighting. Flexible and agile footwork is not only the key to adjust the center of gravity to maintain body balance, but also the basic footwork to occupy a favorable position in attack and defense and give full play to the best attack. Serious study and exercise is an important link to improve actual combat ability. The following footwork takes the left actual combat potential as an example.

Progress: lift your left foot, move forward, push your right foot to the ground quickly, and follow at the same distance.

Backward: Take a step back with your right foot, pedal hard with your left foot, and quickly retreat the same distance.

Side Span: Take a step to the left with your left foot, push the ground on the inside of your right ankle, and quickly stride the same distance to the left.

Internal stepping: The forefoot of the left foot twists in place or steps to the left, then the body leans to the left, and the right foot quickly steps to the left, and the body turns right by about 90 degrees.

Cover step: the right foot moves forward through the left foot, the toes swing outward, the legs cross, and then the left foot moves forward to restore actual combat.

Step in: Step forward with your right foot through your left foot, heel off the ground, legs slightly crossed, and then step forward with your left foot to return to actual combat.

Step by step: push your right foot to your left foot, and lift your left knee to step forward and return to actual combat.

Strike step: take off with both feet, land with your left foot, lift your knees and step down with your right foot later, and return to actual combat.

Step-changing: the front foot and the back foot push the ground at the same time and exchange back and forth, and at the same time, the two fists are also exchanged back and forth into the correct actual combat style.

A separate exercise of footwork. After learning a footwork, we must try our best to find the essentials, be familiar with the techniques, and gradually transition from single practice to continuous practice. After the comprehensive practice of various footwork and the single practice of footwork are proficient, several footwork can be combined for comprehensive practice.

Combined with signal practice, the coach uses the orientation of palms and backs or designated signals to ask the practitioners to make corresponding footwork, which can not only consolidate footwork skills, but also improve their reaction ability. Two people cooperate to practice, and it is stipulated that one party should use more footwork and step back and forth, and the other party should do corresponding actions to keep the distance between the two sides as constant as possible.

Combination of offensive and defensive movements: 1, footwork is combined with various offensive and defensive movements to improve the overall coordination ability and meet the needs of actual combat; 2. Practice in pairs, stipulating that one side will attack singly or in combination, and the other side will move to get rid of it, looking for opportunities to fight back and improve the effectiveness of footwork.

fist position

There are five boxing methods commonly used in Sanda: straight, swing, hook, split and whip. In actual combat, it has the characteristics of fast speed and flexibility, and can hit the rally in the shortest distance and the fastest speed. Boxing is beneficial to combination training and can be used with other techniques at will. Mastering well and using it skillfully can pose a great threat to fighting.

Straight fist: Take the left straight fist as an example. Standing on the left side, push your right foot slightly to the ground, move your body center of gravity slightly to your left foot, and turn your waist to send your shoulders at the same time. The left fist goes straight ahead and reaches the fist surface, and the right fist naturally retracts to the front of your chin. Actual combat example: the left and right straight fists attack the opponent's head. When the opponent bounces sideways, hit the external defense with his left hand and hit the opponent's head with his right straight fist.

Swing boxing: Take the left swing boxing as an example. Stand in the left position, twist the upper body slightly to the right, and at the same time lift the left arm slightly. The forearm bends forward and attacks the inside in an arc, reaching the fist face. The angle between the upper arm and the lower arm is about 130 degrees, and the right fist naturally retracts to the front of the chin. Actual combat example: the left fist shakes and the right fist grabs the opponent's head. When the opponent attacked me with his right foot in the middle set, he hit the left defense and then hit the opponent's head with his right swing.

Hook: Take the left hook as an example, stand on the left side, with the upper body slightly tilted to the left, the center of gravity slightly sinking, the left fist slightly falling, then the left foot is on the ground, the upper body turns right, and the left hip is sent to the front of the abdomen. The left fist hooks from bottom to top, reaching the fist face, and the angle between the upper arm and the lower arm is about 90 degrees, and the right fist naturally retracts in front of the chin. Example of actual combat: feint, suddenly the upper body leans towards the opponent and punches him on the chin with the upper hook. Fall forward in a duel, retreat quickly, and hit him in the head with a left hook.

Whipping boxing: Take the right whipping boxing as an example, stand in the left position, take the forefoot of the left foot as the axis, and turn back 180 degrees. Insert your right foot through your left leg and continue to turn right. At the same time, the waist drives the right arm to whip the right side, reaching the fist wheel, and the left fist naturally closes in front of the chin. Actual combat example: the left straight fist pretends to attack, and then suddenly attacks his head with the right whip fist. When the left bullet is used to attack my middle plate, the left fist is hung up and the right whip is used to counter his head.

Leg method

Leg method is rich in content, which is divided into three parts: flexion and extension, straight swing and sweeping turn. In fighting, the leg method is flexible, the attack distance is long, the strength is great, and it also has the characteristics of strong concealment and prominent attack position. When attacking with legs, it is required to be fast and powerful, and the hitting point is accurate.

Side spring leg: Take the left spring leg as an example, standing on the left side, slightly tilting the upper body to the right side, and shifting the center of gravity backward. At the same time, the left leg bends its knees and spreads its hips, the thigh naturally folds, the instep is straight, then bends and stretches, and the thigh drives the calf to bounce to the right and front, reaching the instep. Practical example: the left bouncing leg pretends to attack the opponent's footwall, and then the right bouncing leg really hits the opponent's footwall.

Positive kicking: Take Zuo Zheng's kicking method as an example. Stand in the left position and move the center of gravity later. At the same time, bend your knees to lift your left leg, bend your shoulders forward, hook your toes, and then push forward from your heel to reach your heel. Practical example: the front kick attacks the opponent's upper plate, and when the opponent uses the side kick attack, suddenly the right front kick attacks the upper plate.

Side kick: Take the left kick as an example: stand on the left, shift the center of gravity backward, and turn the upper body slightly to the right. At the same time, lift your left knee, hook up your toes, and then spread your hips so that the soles of your feet face the attack direction, so that you can quickly bend over and stretch, kick forward and reach your heels. Practical example: kick with the left side, pretend to attack the opponent's footwall, then attack the opponent's footwall with the backcourt kick, pretend to attack the opponent's footwall with the left side kick, and then turn around and kick to attack the opponent's footwall.

Sweep the legs after lifting the ground: the upper body leans forward, the left leg bends down and squats forward, with the front sole as the axis, and rotates to the right and rear to drive the right leg to sweep the floor left and right, reaching the foot root. Practical example: When my opponent attacks me with a left bounce, he immediately attacks the support leg with a back flip after patting the defense.

Leg sweeping: Take the right leg sweeping as an example, stand on the left side, shift the center of gravity to the left foot, and then turn the upper body 360 degrees to the right to drive the right leg. The straight leg sweeps in an arc from back to front, reaching the instep. Example of actual combat: When an opponent attacks my upper plate with a right bounce, he will attack the enemy's upper plate with a right back sweep immediately after blocking the defense.

Turn around and sweep your legs: Take turning right to sweep your legs as an example. Stand in the left position, shift the center of gravity to the left foot, then rotate the upper body 360 degrees to the right, drive the straight leg of the right leg to sweep from back to front, and stretch the foot surface to reach the sole of the foot. Actual combat example: pretend to attack the opponent's footwall with the right bouncing leg, and then attack him with the left turning and sweeping leg.

Leg amputation: Take the amputation of the right leg as an example, stand on the left side, shift the center of gravity to the left leg, slightly turn left on the upper body, and swing to the right to lift it, triggering toe valgus, and then intercept it forward and downward. Example of actual combat: when lifting the leg to attack, first take the leg and intercept its calf.

wrestling

Wrestling is a way to make duets fall to the ground through clever techniques in competitive fighting. In fighting, wrestling must be quick and decisive. Because it is competitive fighting, you can't give the duet a break, so you can effectively protect yourself.

Throw your leg to the front: when you are pressed down by the other side with your leg in your arms, bend your elbow quickly, pull it back with two strokes, and push your left shoulder to the other side's hip and abdomen at the same time, and you fall down.

Put your legs on your chest: move quickly to the left, bend your knees and arch your waist. Hold each other's leg roots from the outside to the inside for more than 20 times, push your hips and abdomen on the left side, then step forward to the right side, push your waist and legs to raise your head, and throw each other backwards.

One-legged leg wrestling: When holding the opponent's single leg, the opponent will press down the defense and quickly bend his elbow to the right, pull back the opponent's calf, and at the same time press down his leg root with his left shoulder and throw it out.

One leg can't hold it down: after holding the opponent's front leg, quickly hit the left leg and stretch it forward, without supporting the back leg, at the same time hit the right leg and pull the left front to push the opponent down.

Over-the-back fall: Hold the opponent's neck with the right bent arm, turn your back to the opponent, bend your knees close to the opponent's front hip, then squat with your legs, bend over, lift the opponent's back and fall.

Holding the waist and throwing the back: hold the other person's back against the other person with the right bent arm, bend your knees with the right hip, then squat down with your legs, bend over and lift the other person's back and throw.

Turn the leg to crush: when the opponent kicks with the right bullet, take the left step. Bend your knee with your left hand, grab your calf with your right hand, then take a correct step, lean forward and turn right, while hitting your right hand to move inward and press down.

Leg joint does not fall off: when kicking with the right bouncing leg, grab the arch socket with the right hand, grab the lower leg with the left hand, and then install the right foot. After reaching the left leg, turn right, and the right leg will fall off without support.

Hook-leg fall: When an opponent kicks with his right bouncing leg, he hugs his calf with a left blow, and the right one passes through the opponent's right shoulder, pressing down his neck, and at the same time lifting the left one, and the right one kicks his supporting leg forward and upward to throw the opponent down.

Jump shot: When the opponent kicks with the right bounce, the doubles player grabs the opponent's right foot, and the doubles player pulls his right foot to the left, and then swings down to the right and up in an arc.

Fall on the leg: When an opponent kicks his leg with his right front kick, more than twenty people grab the lower end of his calf, then bend his arm and lift it up. After holding his feet for more than twenty times, take a step to the right at the same time and push him to fall forward and upward.

Cut off: the left arm passes through the opponent's right shoulder, presses forward, cuts his neck and falls.

Defense method

Defense is a method that can restrain and weaken the opponent's attack, protect oneself and be in the position of counterattack, with the ultimate goal of defense and counterattack. Accurate and skilled defense can not only protect yourself, but also create better conditions for attack.

Partner defense: Take the left partner as an example. The left palm hits inward, slaps inward and turns right slightly.

Move the defense: move the left and right flexion arms to the same side of the head or shoulder.

Internal defense: the left and right arms are slightly bent outward, close to the front of the abdomen, and hit the heart upward. At the same time, the left and right arms are slightly bent, close to the chest, and the palms are outward.

External copy defense: the left and right arms are bent outward, and the upper arms are close to the ribs.

Knee lift defense: the center of gravity moves to the right, the front legs are bent, the rear legs are supported, and the upper body posture remains unchanged.

Interception defense; When the opponent is ready to attack, cut off his leg to intercept the opponent's attack. No contact defense.

Flashback defense: the center of gravity moves backward, and the upper body leans back slightly to dodge.

Side flash defense: upper body dodges to the left or right or dodges to the left and right.

Diving defense: bend your knees to lower your center of gravity, and at the same time lower your head and neck to dodge more than 20 head protectors.

Jump defense: landing on your feet makes your body jump and flash.

Combination combination

Combination combo is to attack each other continuously with two or more actions. The combo method can be divided into six types: punch combo, leg combo, punch combo, punch combo, leg combo and punch combo. It can not only attack continuously with one stroke, but also strike repeatedly.

Due to the diversity of technical movements, combo methods are also varied and ever-changing, but the combination is not blind. Only by combining and matching according to the rationality of action transformation, the feasibility and timeliness of application in actual combat can we achieve the effect of combo. When using it, we should pay attention to the combination of truth and falsehood. The combination of truth and falsehood will make the duet hit more points, which is hard to prevent. In addition, we should pay attention to the connection between actions. Generally speaking, the structure of the first level is the best click posture of the second level.

Specialized technical training

I only know how to hit people, but I don't know how to do it. Once everything is ready, a thousand moves are not as good as one move. Technical training is the core of the whole training of Sanda. The technical level determines its sports performance. Good physical fitness is the basis of mastering and improving Sanda techniques. Only by mastering the technology can we effectively play its role in physical training. The basic training of Sanda refers to the training of attack and defense actions such as hitting and falling. Objective To make athletes master these movements skillfully and use them flexibly in actual combat.

In-situ practice: use in-situ practice, focus on the main points, and constantly try to figure out the line order, power point and body posture of the action. Relax naturally when practicing, and you don't need to overexert quickly. Complex movements can be broken down into exercises. From slow to fast, you can gradually master the correct action method and continuously improve the quality of action.

Comprehensive footwork practice: after in-situ practice, according to the actual needs, combined with the corresponding footwork practice, improve the attack distance, make the defensive mobility closely linked with actual combat, gradually make the technical movements coordinated and accurate, and lay a good foundation for the technical application in the case of offensive and defensive confrontation.

Imagination exercise: a method of attacking or defending counterattack by assuming and imagining the action or combat state of attack and defense. Do imaginary fighting exercises. Imagination exercises have an immersive state of fighting against the enemy, which can improve reaction ability, action speed, cultivate fighting will and master specific fighting methods.

Target-setting exercise: Target-setting exercise is an exercise with chest target, foot target, sandbag and other auxiliary equipment as the target, and it is an important step to improve technical movements and improve movement speed and strength. Require accurate, fast and hard action in order to completely hit the target.

Moving target shooting practice: Moving target shooting practice is that the coach or companion holds a small target and constantly changes the angle, position and direction. A practice method that requires the practitioner to respond quickly and flexibly and use various techniques to hit.

Through practice, it can effectively improve the action quality of the practitioner's attack and defensive counterattack, and improve the attack speed, accuracy, sense of distance, reaction ability and adaptability. Establish a stable conditioned reflex action and gradually realize automation.

Through learning, master the basic principles and technical methods of Sanda, and through popular science training, have a certain foundation for Wushu Sanda and strengthen the key body.