Training method of Yiquan

Yiquan training includes seven steps:  

• Zhan zhuang - relatively static exercises, enabling (due to the simplicity of form) concentrating completely on the subtle co-ordination and improving perception of force which you are using,
• Shi li - slow movement exercises, where situation is more complex, but movement is still slow, so you can observe all its important elements.
• Moca bu - steps practiced in the same way as shi li - it is shi li for legs.
• Fa li - dynamic exercises - issuing force explosively - this is build on zhan zhuang and shi li practice. You are learning issuing force with any part of body (e.g. palms, forearms, elbows, shoulders, head, hips, knees, feet), in various directions, at any point of movement. It can be hitting, but also other movements, used for unbalancing opponent, pushing him away or throwing down.

• Tui shou - "pushing hands". In most basic variant it is kind of shi li with partner - apart from awareness of your own body and force, you should feel and understand relation of your body and force to your partner's. The exercises are done slowly, with focused mind. Later various ways of issuing force in pushing hands are introduced - both hitting and methods of unbalancing opponent. You also learn reasonable ways of neutralizing and countering opponent's force. On next stage free tui shou is practiced, which is kind of sparring - you are trying to unbalance opponent, push him away or throw him down. As pushing hands is a bridge between basic training and free fighting, also a version of tui shou mixed with hitting is practiced.

• San shou - free fighting training. You learn basic, simple principles, which can be used according to changing situations. It is not about learning big amount of complicated techniques. When you start san shou, you should have already some abilities and skills developed through basic training and tui shou. Only then can you improve the skills of using your body in fighting situations. Various kinds of sparrings are used, from very limited to those with minimum rules (but protective equipment is usually used). Additionally hitting bag and hitting pads is practiced.