Fist, palm, hook, punch
Ready when: Loosen up, then horse stance (b1) started.
What you are learning
The three wushu hand shapes (the fist, the open palm and the hook) and the straight punch from the waist, the fist turning flat at full reach and pulling back fast. Punches are in the air only.
Words on this card Horse stance, Bow stance, Fist, Straight punch, Facing
- Horse stance
- Feet wider than the shoulders, knees bent as if sitting on a horse, body upright.
- Bow stance
- A forward lunge, front knee bent, back leg straight, both heels down.
- Fist
- The three hand shapes: a closed fist, an open flat hand, and the fingertips pinched together with the wrist bent.
- Straight punch
- A punch from the waist, the fist turning flat as the arm straightens.
- Facing
- The direction the body and eyes point in a routine.
Show it first for the one teaching
- Fist: fingers curled tight, thumb across. Palm: fingers together, hand flat, thumb tucked. Hook: fingertips pinched together, wrist bent down.
- Fists at the hips, elbows in, palms facing up.
- In horse stance, punch straight out from the waist, turning the fist flat as the arm straightens, then pull it back fast.
Your part while they practise
Call the shape; check the wrist.
Step by step
- Show the fist, the palm and the hook.
- Fists at the hips, elbows in, wrists up.
- In horse stance, punch straight out from the waist, fist turning flat at full reach; pull back fast; 10 each side.
- Then in bow stance.
How much: 10 punches each side, 2 rounds 8 min a session 3 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Shape call
You call "fist", "palm" or "hook" quickly; the child shows it at once; then "punch" for a punch.
Who plays: the child against their own best; you call.
How to play, turn by turn
- Turns
- The child stands in horse stance, fists at the hips
- Call a shape or "punch"
- The child shows it straight away
- 12 calls
- Fair play
- A grown-up keeps the eyes closed and listens for the call.
- Points
- 1 point for each right shape or clean punch.
- Fouls
- No point
- The wrong shape
- The shoulders rise on the punch
- Punching at a person instead of the air
- Winning
- Beat your best from 12 calls.
- 6 points for 1 star
- 9 points for 2 stars
- 12 points for 3 stars
Easier or harder
Slow punches.
Alternate fast, then step to bow stance.
What you will see, and what to say
- the shoulders rise
Shoulders down, punch from waist
From the hip. - the fist drifts up
Straight out, level with chest
Chest height.
Self-check
3 shapes in order and 10 punches each side from the hip.
Stop and get a coach when
Wrist or shoulder 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 hand forms, the straight punch.
awiseathlete.com/sports/wushu/wushu-b3