NEW GENERATION FORMAL EXERCISES

Empty hands


Pay respect.

Assume stance and extend arms with open hands out sideways, keeping arms extended, clap to the front and clasp hands into a double fist.

Rotating the double fist to the left, strike the left elbow to the rear on the left side. Holding the double fist in its now horizontal position, moving in a right forward stance strike forward with the right arm positioned on top throughout the movement. Rotating the double fist to the right, strike the right elbow to the rear on the right side. Holding the double fist in its horizontal position, move in a left forward stance and strike forward with the left arm positioned on top throughout the movement. (A strike using right foot forward always has right arm on top, a strike using left foot forward always has left arm on top). Moving forward repeat this entire movement three more times (a total of four times) ending with the left foot and double fist to the front.

Bringing the right foot into ready stance strike the left elbow to the left rear and double fist strike to the right. Holding the ready stance, strike the right elbow to the right rear and double fist strike to the left. Stepping into a right forward stance, strike the left elbow to the left rear and double fist strike forward. Over the left shoulder, deliver a double fist hammer blow to the rear following through with a left elbow strike to the left rear bringing the left leg around to and in a ready stance.

Resume forward motion as before for the required four movements, repeating the turnaround sequence with a further two forward movements to bring the participant to a central position.

At this central position do a 360 degrees turn clockwise delivering free f lowing double fist and rear elbow strikes in all directions. Finish the movement and pay respects.

 

Armed with short sticks


Participant has two short sticks held by the middle, one in each hand with the thumbs facing forward.

Pay respects.

Taking stance relax arms following them to fall to their respective sides with the short sticks and thumbs pointing to the ground. Shout aim and horizontally aim the right hand short stick forward thumb to the right, in line with an imaginary opponent, with the left hand short stick coming up to guard above the right arm and in front of the face. Relax arms allowing them to fall to their respective sides with the short sticks pointing to the ground. Shout aim again and horizontally aim the left hand short stick forward thumb to the left, in line with the imaginary opponent, with the right hand short stick coming up to guard above the left arm and in front of the face. Relax arms allowing them to fall to their respective sides with the short sticks and thumbs pointing to the ground.

Strike the short sticks out horizontally with extended arms one to each side, the point of the short sticks and thumbs pointing outwards. Then drawing the short sticks back to the body strike to the rear with a rear side hold, one short stick on each respective side of participants body.

Moving in a right forward stance, deliver a front side hold strike forward with the right hand short stick in a left circular motion, the point slicing the imaginary opponent. Then deliver a return strike forward with a rear side hold strike stabbing the imaginary opponent in the chest, during the movement the left hand guards the chest..

Moving in a left forward stance, deliver a front side hold strike forward with the left hand short stick in a right circular motion, the point slicing the imaginary opponent. Then deliver a return strike forward with a rear side hold stabbing the imaginary opponent in the chest, during the movement the right hand guards the chest area. Moving forward repeat this entire movement three more times (a total of four times) ending with the left foot and left hand forward.

Bringing the right foot forward into ready stance, extend the right arm and strike the right hand short stick out horizontally, the point of the short stick and thumb pointing outwards. Leaving the right hand in position extend the left arm and strike the left hand short stick out horizontally, the point of the short stick and thumb pointing outwards. Drawing the hands back to your body step the left foot behind the right foot, twisting on your feet 180 degrees, so as to be placed in a ready stance while also striking the short sticks out horizontally with extended arms, one short sticks on each side of the participants body. The point of the short sticks and thumbs point outwards. Then drawing the short sticks back to the body strike to the rear side hold strike, one short stick on each respective side of the participants body.

Resume forward motions as before for the required four movements, repeating the turnaround sequence with a further two forward movements to bring the participant to a central position.

At this central position do a 360 degrees turn clockwise delivering free flowing short stick strikes in all directions. Finish the movement and pay respects.

 

Armed with Single Stick


Participant has the single stick held by the handle in the right hand.

Pay respects.

Taking ready stance, shout aim and horizontally aim the single stick forward in line with an imaginary opponent thumb facing right, with the left arm and hand coming up to guard above the right arm and in front of the face. Relax arms allowing them to fall to their respective sides, then pass the single stick by the handle behind the back into the left hand. Shout "aim" and horizontally aim with the left hand the single stick forward in line with the imaginary opponent thumb facing left, with the right arm and hand coming up to guard above the left arm and in front of the face. Relax arms allowing them to fall to their respective sides, then pass the single stick by the handle behind the back into the right hand.

Drawing the single stick across the front of the body, raise it above the head and twirl clockwise three times. With the right hand pass the single stick behind and under the right leg to the left hand, with the left hand now holding the opposite end to the handle pass the single stick behind and under the left leg back to the right hand. Continuing the flow, step into a right forward stance and deliver a forward single stick strike at the imaginary opponent. Continue moving forward from the right forward to a left forward stance for a total of eight steps (four right and four left) delivering free flowing single stick strikes at the imaginary opponent.

Bringing the right leg up to a ready stance, deliver a single stick strike to the right. Remaining in the ready stance twist to the left and deliver a single stick strike to the left. Stepping into a right forward stance deliver a strike forward with the single stick hitting the ground. Over the left shoulder deliver a single stick strike to the rear following through bringing the left leg around to end in a ready stance facing the start.

Starting with a right forward stance resume forward motion as before for the required eight steps, repeating the turnaround sequence with a further four steps to bring the participant to a central position. Assume ready stance. At this central position perform the single stick warm up exercise outlined below, the first two parts being performed while executing a 360 degrees turn.

At stance with stick in right hand, performs under arm action by passing the stick over right shoulder. Left hand then reaches under right arm to grasp top-end of stick to pass the stick over left shoulder so right hand can grasp stick (handle end) under left arm bringing it back over right shoulder. Repeat to the 180 degrees point.

At this point when the stick is in the left hand over left shoulder and right hand grasping handle, pass the stick with the right hand behind and under the right leg, squatting as doing so. Then grasp the top-end with the left hand to pass behind and under the left leg squatting as doing so with the right hand grasping handle. Right hand then passes stick over right shoulder to continue under the arm action to complete the 360 degrees turn.

Finish under arm action with stick in right hand over right shoulder, left hand grasping it under right arm. Pass stick around the left side to behind the back so right hand grasps handle, bringing it above the head to twirl it three times clockwise before stabbing forward at chest level with left hand guarding upper body. Perform the winding motion to bring stick under righ armpit and pay respects.

 

Armed with double sticks


Participant has a pair of double sticks held by the middle, one in each hand with the thumbs facing forward.

Pay respects.

Taking stance relax arms allowing them to fall to their respective sides with the double sticks and thumbs pointing to the ground. Shout aim and horizontally aim the right hand short stick forward thumb to the right, in line with an imaginary opponent, with the left hand double stick coming up to guard above the right arm and in front of the face. Relax arms allowing them to fall to their respective sides with the double sticks and thumbs pointing to the ground. Shout aim again and horizontally aim the left hand double stick forward thumb to the left, in line with the imaginary opponent, with the right hand double stick coming up to guard above the left arm and in front of the face. Relax arms allowing them to fall to their respective sides with the double sticks and thumbs pointing to the ground.

Strike the double sticks out horizontally with extended arms one to each side, the point of the double sticks and thumbs pointing outwards. Then drawing the double sticks back to the body strike to the rear with the butss of the sticks, one stick on each respective side of participants body.

Moving into a right forward stance, deliver a stab forward with the right hand stick to stab an imaginary opponent in the chest, with the left hand stick guarding above the right arm at shoulder level. Then move into a left forward stance, deliver a stab forward with the left hand stick to stab the imaginary opponent in the chest, with the right hand stick guarding above the left arm at shoulder level. Now step into a right forward stance and deliver a rear hold strike forward with the right hand using the butt of the stick to aim at the imaginary opponent, with the left hand stick guarding below the right arm at chest level. Moving forward repeat this entire movement three more times (a total of four times) ending with the left foot and left-hand stick forward.

Step the left foot behind the right foot, twisting on your feet 180 degrees, so as to be placed in a ready stance while also striking the double sticks out horizontally with extended arms one to each side, the points of the double sticks and thumbs pointing outwards. Then drawing the double sticks back to the body strike to the rear with the butss of the sticks, one stick on each respective side of the participants body.

Resume forward motions as before for the required four movements, repeating the turnaround sequence.

Stepping into a right forward stance thrust the double sticks forward allowing them to slide through the hands to take grip of the sticks by the handle(clapslide). Continue moving forward for a total of eigh steps performing the double stick winding motion finishing with the left foot forward and double sticks guarding body.

Bringing the right leg up to a ready stance, deliver a right hand stick strike to the right with the left hand stick guarding. Remaining in the ready stance twist to the left and deliver a left hand stick strike to the left with the right hand stick guarding. Stepping into a right forward stance deliver a right hand stick strike forward with the stick hitting the ground and the left hand stick guarding. Over the left shoulder deliver a right hand stick strike to the rear, following through bring the left lef around to end in a ready stance facing the start.

Starting with a right forward stance resume double sticks winding motion forward as before for the required eight steps, repeating the double sticks winding motion turnaround sequence with a furhter four forward steps to bring the participant to a central position. Assume ready stance.

At this central position perform the double stick warm up exercise outlined below, the first two parts being performed while executing a 360 degrees turn.

At stance proceed with double stick winding motion. Changing stance and body positions with high and low winding motions continue to the 180 degrees point. Place both sticks behind and under each respective leg squatting down so as to hold the sticks by the inner legs. Grab them by the middle at the front of the legs and while standup up again position your hands on the handles. Continue double stick winding motion to complete the 360 degrees turn, then stab forward with the right stick, using the left stick to guard above at chest level. Perform winding style to bring each stick under its respective armpit. Pay respects.

 

Armed with Single Long Stick

Participant has a single long stick held vertically by the right hand on the right side, with one end resting on the ground.

Pay respects.

Take ready stance and hold long stick vertically in the right hand on the right side, swing the top of the long stick forward so that the opposite end comes up under the right armpit and the long stick is horizontal. Then swing the top end of the long stick to the left, with the right hand holding the long stick over the top and to the right of the centre. The left hand now takes hold under and to the left of the centre of the long stick.

Twisting to the right, shout "aim", swing the long stick from left with the left hand in front of the right hand and aim the long stick forward off the right shoulder at an imaginary opponent. the long stick at the point of aim is held by the right hand and resting on the left hand, with the left-hand fingers pointing at the imaginary opponent. Swing the long stick back to the central horizontal position in front of the body and pause slightly. Then twisting to the left, shout aim, swing the long stick from the right, with the right hand in front of the left hand and aim the long stick forward off the left shoulder at the imaginary opponent. Swing the long stick back to the central horizontal position in front of the body.

Moving forward, step into a right forward stance and deliver a right hand forward long stick strike at the imaginary opponent. Continue moving forward from the right forward to a left forward stance for a total of eight steps (four right and four left) delivering free flowing long stick strikes at the imaginary opponent.

Bringing the right leg up to a ready stance, deliver to the right, a right hand stab to the chest. Remaining in the ready stance twist to the left and deliver to the left, a left-hand stab to the chest. Stepping into a right forward stance deliver a forward right hand strike with the long stick hitting the ground. Over the left shoulder deliver a right hand strike to the rear following through bring the left leg around to end in a ready stance facing the start.

Starting with a right forward stance resume forward motion as before for the required eight steps, repeating the turnaround sequence with a further four steps to bring the participant to a central position.

Assume ready stance and perform long stick warm up exercise as outlined below:

Changing to right stance commence long stick rolling motion in an anticlockwise direction. Change to left stance and left hand using the upsey-downsey motion and commence long stick rolling motion clockwise for 1-2 turns, then upsey-downsey back to right hand in front stance.

Turn long stick horizontally under right armpit and cross blow long stick to right.

Then by returning the opposite end of the long stick under the left armpit cross blow to the left. From left position change to right armpit and cross blow to right. return to left armpit and cross blow to left and then return to a right hand long stick rolling motion.

In right hand swing the long stick under the left leg into left hand. Turn long stick once and then swing it under the right leg into right hand. Continue right hand rolling motion about 4 times (always anticlockwise for the right side and clockwise for the left side).

In right hand swing the long stick behind the back so left hand grabs it to twirl it above the head (anticlockwise) with both hands, for a few times before the right hand swings it down to the right then straight away (with both hands) thrust and stab forward. Bring long stick back to right side in right hand in vertical position. Pay respects.

 

 

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