Push Hands Drills: 內捋外捋 Training

 

Push Hands Drills: 內捋外捋 Training

Understanding the Drill

Before we delve into the drills, let's clarify the key elements:

• Position: Partners face each other with parallel feet.
• Hand Placement: Various configurations: one hand inside, one outside; both outside; both inside.
• Movement: A initiates an inward roll with one or both lower arms. B responds with a ward off and follows A's movement.

Drill Variations

Basic Drill

• Starting Position: A's right hand outside B's left, A's left hand inside B's right.
• Movement: A initiates an inward roll with the right arm. B wards off with the left arm and follows A's movement. Once A's right arm completes the roll, B initiates an inward roll with the right arm, while A wards off with the left and follows.
• Variations: Change the starting hand positions, vary the speed and force of the rolls.

Advanced Drills

• Multiple Rolls: A performs consecutive inward rolls with alternate arms, while B responds accordingly.
• Changing Directions: After a few inward rolls, A reverses direction, rolling outwards. B adjusts accordingly.
• Adding Lower Body: Incorporate stepping and shifting to change the dynamics of the push hands.
• Power Exchange: Focus on transferring and receiving jing (energy) through the arms.

Specific Drills

1. Inside and Outside:

   • A's right hand inside B's left, A's left hand outside B's right.
   • A initiates inward roll with the right arm.
   • B wards off with the left arm, then initiates inward roll with the right.
   • Continue alternating roles.

2. Both Hands Outside:

   • A's both hands outside B's hands.
   • A initiates inward rolls with both arms simultaneously.
   • B wards off with both arms and follows A's movement.

3. Both Hands Inside:

   • A's both hands inside B's hands.
   • A initiates outward rolls with both arms simultaneously.
   • B wards off with both arms and follows A's movement.

4. Changing Rhythm:

   • Vary the speed and timing of the rolls.
   • Introduce pauses and unexpected changes in direction.

Key Points

• Relaxation: Maintain a relaxed body and arms.
• Listening: Feel the opponent's energy and respond accordingly.
• Root: Connect to the ground for stability.
• Centering: Keep your weight balanced and centered.

Remember: The goal of these drills is to develop sensitivity, coordination, and the ability to respond to changing forces. Practice regularly and explore different variations to enhance your push hands skills.

Objective: Develop internal and external rolling techniques while enhancing the ability to ward off and respond to incoming jing.

Setup:

• A and B stand facing each other with their feet parallel.
• A's one hand is placed outside of B’s hand, while the other hand is inside A’s own hand, connecting with the lower arms.

Drill 1: Inward Rolling with External Ward Off

1. Initial Position:

   • A places their right hand outside of B’s left hand and their left hand inside of A’s own hand, connecting with B’s lower arm.

2. Inward Rolling Execution:

   • A rolls their right lower arm inward.
   • B responds by warding off with their left lower arm, connecting with A’s right lower arm and going with the force.
   • B then rolls their right hand inward to meet A’s left hand.
   • A wards off with their left hand and goes with B’s right hand.

3. Role Swap:

   • After a set time or number of repetitions, A and B swap roles, with B initiating inward rolling and A responding.

4. Repetition:

   • Perform 5-10 rounds, focusing on smooth inward rolling and effective ward off.

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Drill 2: Both Arms Outside with Inward Rolling

1. Initial Position:

   • A places both lower arms outside of B’s lower arms.

2. Inward Rolling Execution:

   • A rolls both lower arms inward.
   • B responds by warding off with both lower arms and listening to A’s jing, moving with the force.

3. Role Swap:

   • After a set time or number of repetitions, A and B swap roles, with B performing inward rolling and A responding.

4. Repetition:

   • Perform 5-10 rounds, ensuring smooth inward rolling and effective ward off.

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Drill 3: Both Arms Inside with Outward Rolling

1. Initial Position:

   • A places both lower arms inside of B’s lower arms.

2. Outward Rolling Execution:

   • A rolls both lower arms outward.
   • B responds by warding off and listening to A’s jing, adjusting their movements accordingly.

3. Role Swap:

   • After a set time or number of repetitions, A and B swap roles, with B performing outward rolling and A responding.

4. Repetition:

   • Perform 5-10 rounds, focusing on smooth outward rolling and effective ward off.

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Key Points to Remember:

• Connection and Sensitivity: Maintain a connection with the partner’s lower arms and be sensitive to the force applied.
• Balance and Alignment: Ensure proper balance and alignment to support effective rolling and ward off.
• Smooth Transitions: Focus on smooth transitions between rolling and warding off to develop fluid movement.