Loosen up, then horse stance
Ready when: nothing, this is the first card.
What you are learning
Loosening up before practice, then the horse stance, the first and most basic wushu stance: feet a little wider than the shoulders, knees bent as if sitting on a horse, body upright but not stiff. Holding it builds the strong legs every move needs.
Words on this card Horse stance, Fist, Front kick
- Horse stance
- Feet wider than the shoulders, knees bent as if sitting on a horse, body upright.
- Fist
- The three hand shapes: a closed fist, an open flat hand, and the fingertips pinched together with the wrist bent.
- Front kick
- A straight-leg kick swung up in front of the body.
Show it first for the one teaching
- Shake out the arms and legs; swing each leg forward a few times, arms out.
- Step the feet a little wider than the shoulders, toes forward.
- Bend the knees and lower as if onto a horse, knees over the toes, back straight, fists at the hips.
Your part while they practise
Count the hold aloud; watch the knees.
Step by step
- Shake out the arms and legs.
- A few loose front kicks each side, arms out.
- Horse stance: feet a little wider than the shoulders, knees lowered, body straight but not tense.
- Hold 10 seconds, rest, 3 times.
How much: 3 holds 8 min a session 4 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Horse!
You call "Horse!" at any moment; everyone drops into the horse stance; the last one down makes the next call.
Who plays: 2 or more, or the child and a parent.
How to play, turn by turn
- Turns
- Walk or march round the room
- On "Horse!", drop into the horse stance and hold for 5 seconds
- The last one into a good stance makes the next call
- 8 calls
- Fair play
- A grown-up holds 10 seconds instead of 5.
- Points
- 1 point for each good stance held for 5 seconds; 1 more point for being first down.
- Fouls
- No points for that call
- Knees falling inward
- Leaning forward
- Moving before the call
- Winning
- The most points after 8 calls.
- 5 points for 1 star
- 9 points for 2 stars
- 13 points for 3 stars
Easier or harder
A higher stance, 5 seconds.
Lower, 20 seconds.
What you will see, and what to say
- the knees fall in
Knees out over the toes
Push them out. - leaning forward
Sit tall on the horse
Back upright.
Self-check
3 holds of 10 seconds with the back straight.
Stop and get a coach when
Knee or hip pain.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains loosening, leg strength, posture.
awiseathlete.com/sports/wushu/wushu-b1