COJK,+Special,+Health+and+Fitness

Martial Arts
(Return to Assignment)


 * Basic Stances

Horse Stance** - the horse stance is the begining position for everything we will be doing. Stand with your feet shoulder width apart, hands hanging loose at your sides. Tuck your heinnie under and duck your chin slightly, so you feel like you are suspended from a string attached to the crown of your head. You should be able to bounce easily.

Here is a picture of a former member in a low horse stance. This is something you can aspire to over time, but don't need to be able to do right away. And generally starting out you can hold both arms like his right, cocked back with fists at the waist.




 * Bow & Arrow (Forward) Stance** - from horse stance step forward with right leg, shifting weight forward.

Repeat with left leg.


 * Back Stance** - from horse stance step back with right leg, shifting weight back.

Repeat with left leg.


 * Empty Cat Stance** - from horse stance, step forward with right toes and bend left leg so just the toes touch the ground.

Repeat with left toes.


 * Tai Chi Heel stance** - from horse stance, step forward and rest right heel on ground with toes in the air. Weight in left leg.

Repeat with left heel.


 * Lotus (Cross) Stance** - from horse stance move right foot back so it crosses behind the left and step down so it is at a 90 degree angle to it. Both feet will almost form an “L” shape.

Repeat stepping back with left foot.


 * Crane Stance** - from horse stance, bend the right knee and raise it until the instep is next to the left knee. Toes should point downward. Balance as long as you can.

Repeat with left leg.


 * Tiger (Pike) Stance** - from horse stance, step straight out sideways to the right as far as is comfortable, bending your left knee and keeping 80% of your weight in the left leg. Hold for as long as you can. As you practice attempt to get lower and lower.

Do with left leg.


 * Rooster Stance** - like Crane stance, but raised leg is held in front of full leg.


 * HAND STRIKES

Straight Punch** - from horse stance punch straight ahead with level fist. Hit with flat part of fist just below knuckles. Make sure that even when fully extended the arm stays slightly bent. If you straighten the arm completely you run the risk of tearing the muscles or tendons.


 * Side Punch** - from horse stance punch straight out to the side with level fist. Make sure that even when fully extended the arm stays slightly bent. If you straighten the arm completely you run the risk of tearing the muscles or tendons.


 * Upper Cut** - from horse stance, bring level fist straight up in front of face so palm side is toward you. Alternate left and right.


 * Right Cross Punch** - from horse stance, turn toward the left and punch left with your right fist to the left using a level fist.


 * Left Cross Punch** - from horse stance, turn toward the right and punch with your left fist to the right using a level fist.


 * Palm Strike** - From horse stance, thrust your palm straight out ahead, fingers up, thumb out, as in a dragon palm. Impact will be made mostly with the butt of the palm.


 * Leg Techniques**


 * Front Snap Kick** - from horse stance bring either right or left knee to waist height, arch foot, and kick forward with lower leg. Always kick with top of foot never toes as they will surely get broken.


 * Front Kick** - from horse stance bring either right or left knee to waist height and kick forward planting the bottom of the foot against the target.


 * Back Kick** - from horse stance bring either right or left knee to waist height, then kick straight out behind you as if to hit a target with your heel.


 * Side Kick** - from horse stance bring either right or left knee to waist height, then kick straight out to the side as if to hit a target with the outside edge of your foot.


 * Roundhouse (Crescent) Kick** - (right) from horse stance, lift the right knee and swing it out and in an arc to the front as if hitting a target with the instep of the foot.

Repeat with left leg.


 * Reverse Right Roundhouse (Crescent) Kick** - (right) from horse stance, lift the right knee as if to do a front kick, but swing the foot forward and to the outside, so it is the reverse of the Roundhouse Kick.

Repeat with left leg.


 * Sweep** - (right) from horse stance, bend the left knee to get as close to the ground as you can then swing the right leg out and across in front with the intent to sweep your opponents legs out from under him.

Repeat with left leg.


 * Blocking Techniques

High Block** - from horse stance, swing arm up to block an overhead blow


 * Low Block** - from horse stance, swing arm out and down to block a kick


 * Inside Block** - from horse stance, bring arm in front and across body to block a blow from the opposite side


 * Outside Block** - from horse stance, bring arm in front and out to block a blow from the same side