Nandu Training

Outside Jump Kick training

• 10 squat jumps
• 10 squat jumps w/ 180 rotation cw
• 10 jumps w/ 180 rotation cw bringing right hip in
• 10 reps: add right leg kick (**follow kick with body+hips, and bring hips back)
• 3 outside jump kicks (think technique)
• 3 outside jump kicks (make rotation)
• repeat cycle 
• TIP: THINK JUMP FIRST, THEN KICK
• RELAX ALL THE WAY THROUGH (TURN-TURN)

Tornado Kick training

• 10 squat jumps
• 10 squat jumps w/ 180 rotation ccw
• 10 jumps w/ 180 rotation ccw bringing left hip in 
• 10 reps: swing arms 
• 10 reps: add right leg kick (**follow kick with body+hips, and bring hips back to keep upper body forward)
• 3 tornado kicks (think technique)
• 3 tornado kicks (make rotation)
• repeat cycle
• TIP: RELAX ARMS, JUMP IN RIGHT DIRECTION, quick last-two steps

Jump Front Kick training

• 10 left-right jump front kick, two step landing. focus on upper body and hips
• Reminders:
• KICK LEFT LEG! FOCUS ON JUMPING HIGH
• bend at hips to keep from leaning back
• big last step!
• keep body forward (don't jack-knife out)
• kick down faster
• one-two landing with arms behind to prepare for aerial
• FAST LAST STEP

Aerial

• 10 reps of jump take off
• Reminders:
• take fast last step
• jump with left leg

Lotus Kick

• kick left leg straight and hard
• lunge for last step before jump!

3rd Compulsory Changquan

Reference video: https://www.youtube.com/watch?v=fFjfl87ZjNc

Section 1

• 0:09 -- keep elbows bent
• 0:11 -- block down with left hand fully
• 0:13 -- vertical punch
• 0:17 -- BREATHE
• 0:21 to 0:22 -- STAY RELAXED
• 0:27 -- BREATHE
• 0:27 -- arms parallel to ground in split landing (don't look up too much)

Section 2

• 0:32 -- punch with strength!
• 0:35 -- bend knee before sidekick
• 0:38 -- don't backfist, punch through
• 0:40 -- BREATHE
• 0:40 -- right arm is more bent
• 0:42 -- cross arms with palms facing body
• 0:43 -- STAY RELAXED
• 0:45 -- kick at waist level!
• 0:50 -- open chest for drop stance
• 0:57 -- BREATHE

Section 3

• 1:00 -- right hand hook during front stretch kick
• 1:08 -- right hand is open palm push
• 1:12 -- skip! don't slide
• 1:14 -- cock elbow for faster chop
• 1:16 -- BREATHE
• 1:19 -- full bowstance

Section 4

• 1:22 -- circle hands and relax body
• 1:23 -- BREATHE
• 1:24 -- punch where left hand was
• 1:28 -- BREATHE
• 1:31 -- steps: backleft-right-left
• 1:35 -- timing for elbow and bowstance
• ending -- no horse stance, just go to standing