SANDA (SANSHOU)

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SANDA KUNG FU
TRAINING PROGRAM

No matter the length of your stay, you will receive a formal
certification for your training.

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TRAIN SANDA WITH SHIFU SHI YANJUN
IN SHAOLIN TEMPLE YUNNAN

SANDA (散手 SANSHOU)

Sanda is the term used for Chinese Boxing (Kickboxing) and represents a Self- Defense and Combat Sport. Has been developed for the military and evolved into
a combat sport. It combines elements of Kung Fu, Grappling and Self-Defense techniques. By practicing this style, you can also attain good health, fitness and
well – being.

International Wushu Federation organizes and recognizes Sanshou Competitions. During the year if you study with us, you can have the opportunity to
participate in International and National Competitions.

TRAINING PLAN

Each training plan for learning Sanda will follow the structure and will be detailed below:

BASICS SKILLS (基本功; JĪBĚN GONG)

The most important part of the training in Sands are the BASICS training. They represent the foundation. Only a student with strong basics will be able to
develop his KUNG FU at the HIGHEST level.

THE BASIC SKILLS FOR SANDA ARE:

● Punches

● Kicks

● Steps

● Knee movement

BASIC PUNCHES (打)

The hand clenched is called fist (拳 Quan). The strongest punch does not come from the power of your muscles but from the internal energy from the lower Dan
Tian. The bigger the muscular mass of your arm, the slower the punch you will through. There is a misconception about the size of the muscular mass and
speed. You might be strong but you will not be fast which a must is in real combat.

THERE ARE SEVERAL TYPES OF PUNCHES:

● Jab (straight punch)

● Cross (straight punch is thrown with the rear)

● Hook (semi-circular punch thrown with the lead hand and targets the side of the opponent’s head)

● Uppercut (punch was thrown vertically with the rear hand from the guard position and the torso shifting to the right and
bending of the knees so that the rear hand is positioned below the opponent’s chin in order to allow an upward punch to
the opponent’s chin)

BASIC KICKS (踢)

Leg work is very important and effective depending on the opponent. It can be used when the fist is not effective or when the opponent has a bigger size than
you. There are several types of kicks: Front Kick Sidekick Round Kick Hook Kick Crescent Kick Stomp Kick Back Kick Sweeping

BASIC STEPS

When you start Sanda class, you must learn to master the step drag and pivot maneuvers. The jumping while sparring in Competition you can achieve after you
have conditioned your body and developed a good technique. During these exercises, you will improve your balance.

KNEE STRIKES

The knee strike is very effective in close combat. You can attach several parts of the body such: head, chest, abdominal, groin and
ribs area. There are three basic knee kicks:

EQUIPMENT WORK

THE EQUIPMENT YOU REQUIRE FOR SANDA SPARRING IS:

● Boxing gloves

● Hand wraps (protection for your wrists)

● Head protection

● Mouthguard

● Body protection (upper body, groin, leg)

To train in Sanda you will require to use punching bags, pads, mitts, speed bag, skipping rope, exercise mats, and maize bag. Apart from this specific Sanda
equipment, you will require to condition your body using Hard Qigong, increase your stamina, endurance and improve your flexibility.

REACTIONS

Your reactions in Sanda sparring can be improved by continuous training. Your reactions can be natural or trained. During the class
is very indicated to practice over and over the combination techniques taught as well as to change partners. The sparring sessions
are very beneficial because are a chance to apply all the techniques you learned in a real combat situation. They help you improve
not only your reactions but your courage, skills, and strength.

TAKEDOWNS (摔)

TAKEDOWNS OR WRESTLING ARE USED TO TAKE DOWN AN OPPONENT. THERE
ARE SEVERAL TECHNIQUES USED TO TAKEDOWNS:

● Uproot (single or double leg)

● Leg catch (catch the leg when the opponent throws a leg kick)

● Flying scissors (this type of technique is very dangerous for the opponent because can cause
severe lower-body injuries)

FREE FIGHTING

During the Sanda practice, it is important to take part in the free fighting class. During the fighting, you must use body protection
and mouth guard. This type of fighting is controlled and a judge will give points based on the hits and guard – penetrating
techniques. There are also extra points given for deflecting punches and demonstrating proper techniques. The fighter which
gathers most points in the fight is declared the winner of the game. No matter the result, the practice is important because you will
always have more to learn.

During the free fighting class, you can have the chance to spar with Shifu Yanjun. No matter your body size and skill level, he will
spar with you.

HEALTH BENEFITS

Sanda, being a style used by the military, helps the soldiers to keep their body in peak physical condition. When you spar in the
ring, you must be fast. The speed can be developed using repeated drills and specific exercises. The body requires conditioning
in order to become stronger and more capable physically. You will achieve an overall body workout, great stamina, endurance,
flexibility, and increase breathing capacity.

ADDITIONAL NOTES ABOUT YOUR TRAINING

When you join, the level of your skill will be assessed during practice time and your class will be decided based on this. We have
classes for ADVANCED, INTERMEDIATE and BEGINNERS students in SANDA. We also run classes for COACHES and ASSISTANT
COACHES.

During your training time, you can be moved between these classes based on your OWN progress.

INTERMEDIATE and ADVANCED students which train for the short term, can train only on the main goals for their trip. The same is
for COACHES and ASSISTANT COACHES.

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