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Wushu · Basic · b4

Front kicks down the lane

At home 8 min 1 player Yard or lane

Ready when: Loosen up, then horse stance (b1) done; legs warm.

Start a session

What you are learning

The straight-leg front kick: arms out, one straight leg swung up as high as good form allows while the body stays straight, then lowered slowly. Kicking while walking down a lane builds flexibility and control.

Words on this card Front kick
Front kick
A straight-leg kick swung up in front of the body.

Set up

A clear lane; a mark at each end.

Weather: dry ground

The base setup for wushu

Show it first for the one teaching

  1. Stand tall with the arms out to the sides.
  2. Swing one straight leg up in front, toes pulled back, standing heel down, body upright.
  3. Lower it slowly, step through, and kick with the other leg.

Your part while they practise

Watch the standing heel and the back.

Step by step

  1. Arms out.
  2. Kick one straight leg up as high as good form allows, body straight.
  3. Lower it under control.
  4. Walk the lane: kick, lower, step through, kick again.
  5. The other leg on the way back.

How much: 2 sets of 8 each leg 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: Head balance

An object on the head (a folded cloth or a beanbag); 8 slow, low kicks without dropping it.

Who plays: the child against their own best.

How to play, turn by turn
Turns
  1. Balance a beanbag on the head
  2. Walk the lane with slow, low front kicks
  3. Count the kicks before the beanbag falls
  4. 3 tries
Fair play
A grown-up kicks with the arms by the sides.
Points
1 point for each kick with the beanbag still on the head.
Fouls
The count stops
  • The beanbag falls
  • The standing heel lifts
  • The leg drops down fast
Winning
Beat your best from 3 tries.
Stars
  1. 3 points for 1 star
  2. 6 points for 2 stars
  3. 8 points for 3 stars

Easier or harder

Easier

Kick to waist height.

Harder

Ankle flexed at the top, knees fully straight.

What you will see, and what to say

  • the standing heel lifts Standing heel stays downHeel on the floor.
  • the leg drops Lower it slowlyControl it down.
  • the back rounds Chest up, back straightTall.

Self-check

8

8 kicks each leg without the standing heel lifting.

Stop and get a coach when

Hamstring 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 front kick, flexibility, control.

awiseathlete.com/sports/wushu/wushu-b4