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THE GREAT COURSES : David-Dorian Ross
International MasterTai Chi Instructor
Course Guidebook
PUBLISHED BY:
THE GREAT COURSES
Corporate Headquarters
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Chantilly, Virginia 20151-2299
Phone: 1-800-832-2412
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Copyright © The Teaching Company, 2017
Printed in the United States of America
This book is in copyright. All rights reserved.
Without limiting the rights under copyright reserved above,
no part of this publication may be reproduced, stored in
or introduced into a retrieval system, or transmitted,
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(electronic, mechanical, photocopying, recording, or otherwise),
without the prior written permission of
The Teaching Company.
i
David-Dorian Ross, B.A.
International Master Tai Chi Instructor
David-Dorian Ross is the founder and CEO of TaijiFit and the
creator of the TaijiFit program, a revolution in mind-body
exercise. He has a B.A. in Human Movement Studies from
San Francisco State University, completed graduate course work
in physical education and Chinese, and participated in a program
to study healthy aging at the University of Saskatchewan.
ii
Mr. Ross has successfully sought to modernize and mainstream
the teaching methods used to transmit the ancient mind-body
disciplines to contemporary students without losing the essence
of those arts. Since 2012, he has collaborated with international
action film star Jet Li on a mission to introduce tai chi to 100
million new people worldwide by the year 2020.
Mr. Ross has been a fitness industry leader for more than 30 years.
He was the founder and chief instructor of the Honolulu T’ai Chi
Academy and a certified continuing educator for the American
Council on Exercise. He is recognized as an expert on mind-body
fitness in particular but also on fitness in general. He has been a
presenter at virtually every major fitness conference in the United
States, Canada, and China and has served as a committee member
for several organizations, including the National Association of
Health and Fitness.
Mr. Ross’s competitive performances have won him seven U.S.
gold medals, two world bronze medals, and a world silver medal—
the highest awards ever given to an American for international
tai chi performance. His tai chi training includes studying in China
with the coach of the women’s world tai chi champion and with
Wu Bin, the former head coach of the Chinese national martial
arts team. In the United States, Mr. Ross’s teachers include
Grandmaster Doc-Fai Wong and Master Wen-Mei Yu, and for the
past 10 years, he has been the student of Master Wei Jingling.
Mr. Ross is the creator of a dozen award-winning DVDs, including
T’ai Chi Beginning Practice (the number-one selling tai chi video in
America), produced by Gaiam. He also hosted the PBS television
special T’ai Chi: Health and Happiness. His first show on PBS was
T’ai Chi in Paradise. He is the author of five books on health and
wellness, including Exercising the Soul, an Amazon number-one
best seller in the meditation category.
Professor Biography
Martial Arts for Your Mind and Body
iii
Mr. Ross’s company, TaijiFit, aims to combine the best of traditional
tai chi with modern Western fitness for health and happiness. His
list of clients includes UnitedHealthcare (on the corporate fitness
side). In 2011, when LA Fitness bought Bally Total Fitness, Mr.
Ross was hired to recertify more than 1,000 LA Fitness personal
trainers.
Mr. Ross is a pioneer in the use of social media and the Internet to
teach tai chi, qigong, and meditation. He created the first online
full-service mind-body training studio at daviddorianross.com,
with all classes at the studio held in real time via two-way video.
The curriculum’s centerpiece is the TaijiFit program, but it also
includes yoga as well as Nia (neuromuscular integrative action)
and classical tai chi (taijiquan).
Mr. Ross’s other Great Courses are Essentials of Tai Chi and Qigong
and Mastering Tai Chi. ■
iv
TABLE OF CONTENTS
INTRODUCTION
Professor Biography. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . i
Disclaimer. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vi
Acknowledgments. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . viii
Course Scope. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
LESSON GUIDES
LESSON 1
Strengthen Your Mind, Balance Your Body. . . . . . . . . . . . . . . . . 2
LESSONS 2–4
Karate. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
LESSONS 5 AND 14
Tai Chi. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
The chapters of this guidebook are organized by martial art;
for example, the second chapter covers karate (video lessons
2 through 4), while the third chapter covers tai chi (video
lessons 5 and 14). The guidebook chapters supplement their
corresponding video lessons by providing information like
historical background, useful exercises, and recaps of certain
movements.
Martial Arts for Your Mind and Body
v
LESSONS 6–8
Tae Kwon Do. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
LESSON 9
Qigong. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
LESSONS 10–13
Kung Fu. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
LESSONS 15–16
Judo. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
LESSON 17
Jujitsu. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
LESSONS 18–20
Muay Thai. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
LESSONS 21–22
Jeet Kune Do. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
LESSONS 23–25
Krav Maga. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
SUPPLEMENTAL MATERIAL
Bibliography. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
Image Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
vi
DISCLAIMER
T his series of lectures is intended to convey general health,
fitness, and self-defense principles and is for educational
purposes only. These lectures include demonstrations in
the field of martial arts, performed by experienced professionals.
They are not a substitute for, nor do they replace, professional
medical advice, diagnosis or treatment of health conditions,
or other specialized training. Please consult your physician or
other health-care professional before beginning or changing any
fitness or exercise program to make sure that it is appropriate
for your needs.
If you have any concerns or questions about your health,
you should always consult a physician or other health-care
professional. Do not disregard, avoid, or delay obtaining medical
or health-related advice from your health-care professional
because of something you may have seen or heard in these
lectures. Current health and fitness research may exist that
could affect the educational information provided in these
lectures, and advice found herein may not be based on the
most recent findings or developments. Therefore, the use of any
information provided in these lectures is solely at your own risk.
By continuing with the programs, exercises, advice, information,
or diets discussed in these lectures, you recognize that there are
risks of injury or illness that can occur because of your use of
the aforementioned information, and you expressly assume such
risks and waive, relinquish, and release any claim that you may
have against The Teaching Company as a result of any future
physical injury or illness incurred in connection with, or as a
result of, use or misuse of the programs, exercises, advice, diets,
Martial Arts for Your Mind and Body
vii
and/or information discussed in these lectures. The opinions
and positions provided in these lectures reflect the opinions
and positions of the relevant lecturer and do not necessarily
reflect the opinions or positions of The Teaching Company or its
affiliates.
The Teaching Company expressly DISCLAIMS LIABILITY for any
DIRECT, INDIRECT, INCIDENTAL, SPECIAL, OR CONSEQUENTIAL
DAMAGES OR LOST PROFITS that result directly or indirectly
from the use of these lectures. In states that do not allow some
or all of the above limitations of liability, liability shall be limited to
the greatest extent allowed by law. ■
viii
ACKNOWLEDGMENTS
A note from David-Dorian Ross:
The martial arts have been a part of my life for 40 years.
They have been much more than a health and fitness pursuit,
and much more than a vocation. They have shaped the
course of my life and made me the person I am. They have
also introduced me to some of the best friends a person
could ever hope to know: people of great character, loyalty,
honesty, and accomplishments.
No one person could ever be an expert in every martial arts
style, so when I began this project, I knew we would need to
bring in guest instructors of high caliber. These are people I
am proud to call friends and to whom I extend my greatest
thanks. It was an honor—and a sheer delight—to work with
them on this course.
This course’s guest instructors include the following people, who
lent their expertise in particular styles of martial arts:
Helana Cauliffe, representing jeet kune do.
Johnny Chang, representing white crane kung fu.
Akira Fukuda, representing karate, judo, and jujitsu.
Joshua Grant, representing praying mantis kung fu.
Kathy Long, representing Muay Thai.
Tammy McKracken, representing Krav Maga.
Dave Wheaton, representing tae kwon do. ■
1
MARTIAL ARTS FOR
YOUR MIND AND BODY
T he phrase martial arts suggests skills of combat raised to
the level of an art. But throughout history, martial arts have
been much more than systems and styles of fighting. They
have also been systems and styles of personal growth, developing
the mind and character along with the body. They are systems of
philosophy that are active rather than academic and demonstrable
rather than rhetorical.
For the masters of the martial arts, there is a clear distinction
between being a fighter and being a martial artist. Even if you’re
undefeated by any opponent, if you do not defeat your own ego
and tame your baser impulses, you are merely a brawler. As this
course shows, almost every martial art is as much about discipline
for the mind as it is for the body.
A true history of the martial arts may extend to the beginning of
civilization itself, when warriors trained for battle for the conquest
of kingdoms or for the survival of a tribe. But this course focuses
on the brief histories of the martial arts styles well known and
available in the 21st century. The course begins with the Chinese
martial art known as Shaolin Kung-fu, which traces its origins to
the 5th century AD. It comes full circle to cover a kind of martial
arts so new that it has not yet formalized itself as style: Krav
Maga. ■
SCOPE
2
LESSON 1
STRENGTHEN YOUR
MIND, BALANCE YOUR
BODY
Martial Arts for Your Mind and Body
3
E very martial arts style is different. But certain features are
somewhat common to all martial arts style. After all, a punch
is basically a punch no matter the style. And a kick is a kick—
although in this course, we will see the nuances, details, and slight
differences between different styles. This lesson introduces a few
basic ideas and techniques that will be useful for the lessons to
come.
Note: Even if you are in good health and have been a regular
exerciser, you should practice caution when learning a martial art.
It is advisable to consult with your physician about your readiness
to try a martial art.
STANCES
This section recaps two positions from the video lesson: the lunge
and the horse riding stance.
Lunge Stance
One of the most basic positions in many martial arts styles is the
lunge stance. The left foot comes in front, with the front knee
bent. The back leg should be fairly straight. Note: Some martial
arts styles require more extension and straightness in the back
leg. Other martial arts styles will go the opposite direction and
ask you for some softness in the back leg and knee. This lesson
focuses on a generic approach in between.
Your weight should be distributed about 60 percent over the front
foot and 40 percent over the back foot. Be careful, because you
might find yourself with your back heel off of the ground, or you
might find your knee coming far forward. In this particular lunge,
you want both feet firmly on the ground. The front toe should be
pointing forward and the back toe should be turned out about 45
degrees.
4 Lesson 1 ◆ Strengthen Your Mind, Balance Your Body
After you’ve completed the lunge with the left foot in front, switch
legs.
Horse Riding Stance
The horse riding stance is a wide straddle position that requires
you to sit down as though riding a horse. Stand with your feet
together and the toes pointing forward.
Next, use this method to get your feet double shoulder-width
apart: With the weight on your heels, pivot your toes outward
45 degrees. Then, pivoting on your toes, turn the heels out 45
degrees. Switching to pivot on the heels once more, turn the
toes out 45 degrees again. Finally, pivoting on the toes, turn the
heels straight. That should leave the feet approximately double
shoulder-width apart.
Now, sit down like you’re sitting in a chair; the back should end up
straight. A common mistake at this point is feeling like your back
is straight when you’re actually leaning backward slightly. Check
Lunge Stance
Martial Arts for Your Mind and Body
5
for that, and if it’s happening, pull your hips in. This will make your
rear go out slightly more, straightening your back in the process.
You should feel stable at this point. If you sit down and feel like your
feet want to turn out slightly, don’t fight it, especially when you’re
first learning this. This stance puts a bit of torsion on the knee, and
all training should be done with safety as the first priority.
EXERCISES
This section recaps three moves: the heel front kick, the roundhouse
kick, and the basic punch.
Heel Front Kick
To begin the heel front kick, face a target that you can kick
over—a small stool, for example. Lift one knee and point it at the
stool to aim your kick. Slowly extend the leg over the top of your
stool, with the toes pulled back so that the heel is extended. As
you extend the leg, also push your hips forward. Finish by slowly
Horse Riding Stance
6 Lesson 1 ◆ Strengthen Your Mind, Balance Your Body
bending the knee again, straightening up your hips, and placing
your foot on the floor again. Repeat 5–10 times, then switch to the
other side.
Roundhouse Kick
To begin the roundhouse kick, stand next to a table that is about
hip high to you. Pivot on the outside foot until it faces 135 degrees
away from where you are facing. Lift your knee and place the full
length of your shin and lower leg on the table. Notice that you will
have turned your leg 90 degrees. Now slide your leg out and in to
mimic the kicking motion.
Basic Punch
Start the basic punch by making a proper fist. Extend all the
fingers and thumb, and then tightly curl the fingers into the palm
of your hand. Roll them down until the knuckles fold over, and
then lock them against the palm by folding the thumb across the
lower part of the knuckles and squeezing into the hand.
Martial Arts for Your Mind and Body
7
Now, extend the whole arm into the final punch position. In this
position, be sure to focus the impact area on the first two knuckles
(belonging to the index and middle fingers). Make sure that the
wrist is bent at a slight downward angle.
Practice punching in air, slowly at first and progressing to threequarters speed. Avoid full-speed punching, as that makes it
easy to hyperextend the elbow joint. Punch in increments of 10,
increasing as your stamina improves.
Suggested Reading
Cochran, Complete Conditioning for Martial Arts.
Delp, Fitness for Full-Contact Fighters.
Lawler, Martial Arts for Dummies.
8
LESSONS 2–4
KARATE
Martial Arts for Your Mind and Body
9
Karate focuses on punching, kicking, attacks with the knees
and elbows, chops and spears with the open palm, joint
locks, grappling, and throwing. Each technique is powerful
and direct.
BACKGROUND ON KARATE
Karate is originally from the Ryukyu Islands of southern Japan,
in particular the island of Okinawa. Although they are now
considered to be part of Japan, for centuries the Ryukyu Islands
were a separate country. During this time it carried on extensive
maritime trade with both China and Japan.
To protect the king, a secret cadre of bureaucrats and advisers
were trained in martial arts. Certain individuals studied an art
that originally was simply called te, meaning “hand.” Because it
was heavily influenced by Chinese martial arts, it was called kara
(meaning “Chinese”) te, or “Chinese hand” in full.
In 1922, Gichin Funakoshi—modern karate’s most ardent
promoter—changed the character used for the sound /kara/. Now
instead of “Chinese hand,” the Japanese version reads “empty
hand.” Many martial art historians believe that the basis of this
martial art was a form of Shaolin kung fu from Fujian province.
STANCES
This segment recaps two stances: the natural stance and the front
stance.
Natural Stance
In the natural stance, your feet should about shoulder-width
apart. They should be at a comfortable width, so if you need to go
10 Lessons 2–4 ◆ Karate
slightly wider than shoulder-width, then do so. Make two fists and
tuck the elbows into the body.
Front Stance
To enter the front stance, step forward with one leg. The front leg
should be bent and the back leg should be straight. Refer to the
Front Stance
Natural Stance
Martial Arts for Your Mind and Body
11
video for a demonstration of how to find the proper dimensions
of the stance.
EXERCISES
This section covers three karate-related exercises: mokuso, a
recap on making fists properly, and fist pushups.
Mokuso
In traditional karate classes, the sessions end with mokuso, which
means “meditation.” This is usually a simple seated meditation
that focuses on breathing. This meditation is meant to help with
calm and clarity of mind. Take 10 minutes and sit, either crosslegged or kneeling. Focus on slowing the breath and tuning out
everything else.
Making Fists
It’s important to practice making fists. Do this one hand at a time:
Fully extend all the fingers of your hand and then tightly draw
your fingertips to the top of your palm. The higher up on your
palm you can touch, the better. From there, roll your knuckles over
and fold the thumb over the space between the first and second
finger joint, then squeeze hard like a vice. Do this five times in a
row and then switch to the other hand.
Fist Pushups
An effective punch has the weight of the body behind it;
otherwise, it lands like a feather rather than a hammer. But if
you’re not prepared for what that feels like, you may wind up
hurting your hand more than you hurt your target.
12 Lessons 2–4 ◆ Karate
Some people train to improve their punches by doing pushups on
their fists. To level up to this, start with both knees down and one
palm open. In this way, you are only putting pressure on one fist
at a time.
Note: Remember that the point of impact is supposed to be the
first two knuckles.
Suggested Reading
Funakoshi, Karate-Do.
Funakoshi and Teramoto, The Twenty Guiding Principles of
Karate.
Grant, Walking in the Footsteps of the Master.
Jennings, Pragmatic Karate.
Nagamine, The Essence of Okinawan Karate-Do.
Questions to Consider
1. One of the most important principles in karate is that there
is no first strike. This is a principle of non-aggression and
of restraint. Restraint is a skill that must be practiced. How
would you go about practicing restraint?
2. Karate, which was originally from Okinawa, has evolved
to incorporate a Japanese concept known as the code of
Bushido, or the code of the samurai. This code contains
seven important virtues: benevolence, courage, honesty,
honor, loyalty, respect, and rectitude. Which of these do you
resonate with the most? Which do you feel you lack?
13
LESSONS 5 AND 14
TAI CHI
14 Lessons 5 and 14 ◆ Tai Chi
T his course introduces many martial art styles that are fast,
strong, and intense. However, not all martial arts are like that.
Tai chi, in fact, is known for its softness and slowness. But
how does tai chi function as a martial art when the movements
are done so slowly? To answer that question, you will need to
understand a fundamental principle in tai chi: softness overcomes
hardness.
HISTORY OF TAI CHI
Although tai chi has roots that go back millennia, tai chi as we
know it today began in the 17th century in the Chinese village of
Chen. There, in the years around 1645–1660, a man named Chen
Wangting instituted a number of sweeping changes to his family’s
martial art style.
He instituted theories of leading and guiding energy flow through
the body by means of specific motions and breathing pattern.
He reorganized and consolidated the many practice routines into
seven sets: five shorter exercises, a 108-movement long form, and
an explosive routine called cannon fist. He also introduced a new
method of training for sensitivity and fighting awareness called tai
shou, or “pushing the hands.”
UNDERLYING PRECEPTS
China has a long history of violence, invasion, and civil war.
Consequently, of the records of many historical periods have been
lost. However, one theory about Chen Wangting says that he was
influenced by his journeys to a local temple that blended the three
main philosophies of China: Taoism, Confucianism, and Buddhism.
Each of these different philosophies has a core belief.
Martial Arts for Your Mind and Body
15
For example, in Taoism the core belief is known as ziran, which means
to follow the way of nature. More specifically, it means to follow
your own personal nature. In English the best word to describe
this would be “authenticity.” The core belief of Confucianism is
benevolence. According to this belief, the responsibility of those in
power (like emperors) is to take care of their subjects the way a
parent takes care of their children. And the core belief of Buddhism
is compassion for all living things. The philosophy of tai chi can be
encapsulated as the blending of these three essential philosophies:
authenticity, benevolence, and compassion.
Tai chi is known as an internal martial art; the meaning of this is
twofold. On the one hand, internal means attention to the inner
energy known as qi. The movements of tai chi must be done
in such a way so that that the qi can circulate in a free and
harmonious manner. Internal also means that your inner self, or
character, is constantly improved as you learn more and more
about tai chi. This is known as the cultivation of energy.
TRAINING TIPS
Tai chi operates on a set of principles. Principles are articulated in
the traditional writings about tai chi known as the tai chi classics.
There are more than 20 different principles, which are supposed to
guide the proper method of tai chi practice. But for the beginner,
following all these principles can be overwhelming. Therefore, it’s
advisable to focus on only one principle at a time.
The most important principle for learning tai chi is the principle
of flow. Flow is the characteristic that distinguishes tai chi apart
from any other form of martial arts or exercise. Flow is movement
that is harmonious, synergistic, and continuous. Flow is external,
meaning how the physical body moves. Flow is also internal,
meaning how the qi energy is moving.
16 Lessons 5 and 14 ◆ Tai Chi
Flow is disrupted wherever there is tension, either physical or
mental. Therefore, when you’re beginning to practice flow, allow
yourself to be terrible. In other words, don’t worry about whether
you’re doing it correctly or incorrectly. Just focus on obtaining a
pleasant feeling. There will be plenty of time later to refine your
movements, but you will always practice more consistently if you
enjoy the activity.
STANCE: STANDING LIKE A TREE
The practice of standing meditation is important in tai chi. It
involves a certain kind of posture so that the internal energy (qi)
can move freely and harmoniously throughout the body. In turn,
this gives the body strength and power for martial techniques. A
good place to start learning about standing meditation is with a
posture called standing like a tree.
To enter this stance, stand with your feet about shoulder-width
apart and your knees and hips slightly relaxed. Also relax the neck
Standing like a Tree
Martial Arts for Your Mind and Body
17
and waist. Then, raise your hands up and around in front of you,
as if you’re hugging a tree. The toes should be pointed straight
forward, though it’s OK to turn them slightly if that’s more
comfortable.
The upper body should also be relaxed. The circle you’re making
with your hands will draw your chest into a bit of a hollow. The
head floats up; think of yourself looking down your nose at
some point in the distance. If you keep your neck straight and
then look down your nose, it will straighten out the back of your
head.
The tip of the tongue should come to the roof of the mouth,
lightly touching the upper palate just behind the teeth. It will stay
there during the course of your standing meditation.
EXERCISES
1. Try going through your day holding your head in the tai chi
alignment. Do you notice new things you hadn’t noticed
before? Do you notice that familiar things look new?
2. Instead of a coffee break, try a break where you sink the qi.
(Refer to the Lesson 5 video for a demonstration.)
3. Walk across the room using the basic tai chi stepping method.
Wait to move the back foot until there is absolutely no weight
left on it. When you step out in front, gently place the heel
down with no weight as well.
18 Lessons 5 and 14 ◆ Tai Chi
Suggested Reading
Barrett, Taijiquan Through the Western Gate.
Davis, Taijiquan Classics.
Huang, Embrace Tiger, Return to Mountain.
Olson, tr., The Intrinsic Energies of T’ai Chi Ch’uan.
Read, The Manual of Bean Curd Boxing.
Question to Consider
1. The Chinese word yi usually translates to English as
“intention,” but it means much more than the typical English
meaning. Yi is a highly focused desire for a specific outcome,
brought about by the influence of qi energy. If you could use
your qi to create any outcome, what would it be?
19
LESSONS 6–8
TAE KWON DO
20 Lessons 6–8 ◆ Tae Kwon Do
T ae kwon do—the world’s most popular and commercially
successful combat sport—is barely 60 years old, although
its roots go back hundreds of years. It is known for its
lightning-fast, head-high kicking style, but there is much more to
it than that. In the 1988 Olympic Games in Seoul, tae kwon do was
added as a demonstration sport. It became an official event at
the 2000 Olympic Games in Sydney, Australia, making it only the
second martial art to gain Olympic event status.
ABOUT TAE KWON DO
Tae kwon do’s primary stances are the horse stance and front
lunges. Hand techniques include straight punches, chops, knifeedge palms, inward and outward blocks, and upper and lower
blocks.
Tae kwon do uniforms bear a striking similarity to those of karate.
The standard uniform of tae kwon do is known as a dobok, which
is tied around the waist with a belt known as a dhee. As in judo
and karate, different color belts designate the different levels
of achievement. Generally, darker colors denote higher ranks,
culminating in black. Once a student has attained the black belt,
they proceed through a series of dans, or levels, from 1st to 10th.
The curriculum of most tae kwon do schools includes the practice
of forms, called Poomsae; sparring, called Gyeorugi; and breaking,
meaning using the hands and feet to break boards or bricks to
demonstrate focus, speed, and power.
HISTORY OF TAE KWON DO
During the Japanese invasion and occupation of Korea from 1910–
1945, Korean martial arts were forbidden. But after World War II
and the liberation of Korea in 1945, traditional Korean martial arts
were once again allowed.
Martial Arts for Your Mind and Body
21
In 1952, the president of South Korea asked the five main martial
arts schools to come up with a plan to combine and consolidate
what they had all been teaching into a unified system. Initially, this
system was called tae soo do, or the “way of the hand and foot.”
But one of the leaders of this unification project, General Choi
Hong Hi, advocated that the name be changed to tae kwon do,
because while soo means “open hand,” kwon means “fist.” Thus,
tae kwon do means the “way of the foot or fist” or possibly the
“way of the kick and punch.”
In ancient times, the rulers of Korea were protected by an elite
group of warriors known as the Hwarang. When General Choi
was formulating the system that became tae kwon do, he chose
the code of the Hwarang as the credo for this new martial art.
It is based on five tenets: courtesy, integrity, perseverance, selfcontrol, and indomitable spirit.
KICKS
Tae kwon do emphasizes several types of kicks. Among them are
the front, side, and roundhouse kicks. The front kick is a good kick
Front Kick
22 Lessons 6–8 ◆ Tae Kwon Do
for the beginning of a training session. It’s relatively simple and
warms up the leg muscles.
The side kick involves bending the knee, chambering the kick,
opening the hip, and then pushing the kick out. (Chambering
means to bring the limb into a preparatory position.)
The roundhouse kick is more difficult and relies on the coordination
of hip and foot movement to generate power. The oblique muscle
is the primary stabilizer for this kick. Roundhouse kicks strike with
the instep.
Refer to the Lesson 11 video for demonstrations of these kicks.
EXERCISES
A beginner should practice these three techniques consistently:
basic kicks, bouncing on your toes, and the kihap (yelling). This
may sound like an odd list, but these are the three things that
most beginners have little experience with.
Side Kick
Martial Arts for Your Mind and Body
23
Bouncing
Part of the style of tae kwon do is a rhythm of bouncing on the
toes. However, as soon as a new white belt begins to practice
bouncing, they quickly discover how tiring it can be. It’s not all
that different from skipping rope.
Set a timer to bounce on the toes in 30-second intervals. Also
try bouncing in a large circle entirely to your left and then in
the reverse direction. When you feel comfortable with the time
increment that you’re using, add another 30 seconds.
Yelling
The kihap is a loud cry that expels the breath forcefully and
gives emotional intensity to your kicks and punches. The kihap
is a very personal sound; in other words, everyone’s kihap is a
little different. Nevertheless, it is an integral part of tae kwon do
training, so it’s a good idea to get used to it and develop your
own personal sound.
Roundhouse Kick
24 Lessons 6–8 ◆ Tae Kwon Do
Watch a few videos of black belts demonstrating tae kwon do
technique to hear what their kihap sounds like. Then, play around
with making a similar sound until you find one that feels natural to
you. Practice making your kihap sound with a series of punches.
Kicking
Standing on one foot and holding onto a chair or the wall, lift one
knee up and point it at a particular point in space. This will be your
imaginary target. Begin by slowly simply straightening out the
lower leg, then bending it again 10 times a row. Then, switch feet
and repeat. After a while, you can begin to increase the number of
repetitions from 10 to 20 and so on.
Suggested Reading
Chun, Taekwondo Spirit and Practice.
Cook, Taekwondo.
Kim, Complete Taekwondo Poomsae.
Park, Tae Kwon Do.
Savoie, Taekwondo.
Questions to Consider
1. There are five different tenets of the tae kwon do creed
(adapted from the ancient Hwarang code): courtesy,
integrity, perseverance, self-control, and indomitable spirit.
Among those, indomitable spirit is considered to be the
most important. Why do think that is?
2. According to the Kukkiwon—the central authority for tae
kwon do in Seoul, South Korea—tae kwon do is classified
as a combat sport. What do you think is the difference
between a combat sport and a martial art?
25
LESSON 9
QIGONG
26 Lesson 9 ◆ Qigong
Qi is the Chinese word for the energy of life, and the ability
to manipulate qi is at the heart of a great many Asian
martial arts. The science of understanding the flow of
qi and what it does is called qigong, which can be translated
“working the qi” or even “meritorious energy.” Qigong is a category
of systems and styles of energy work, rather than a distinct style.
It’s an umbrella term, and under it you will find scores of other
distinct styles and routines. There are many different qigong
routines, all for the basic purpose of purifying and harnessing the
power of the inner life force.
BACKGROUND ON QIGONG
One of the oldest forms of qigong that is still practiced today is
called dance of the five animals. It was designed and taught by the
famous Chinese physician Hua Tuo, who lived during the Warring
States period. It is a noteworthy form of qigong because instead of
following all the rules of posture and breath supposedly essential
for human circulation, it teaches you how to shape your body like
the animal: breathing as they breathe and moving as they move.
Since all life is based on the harmonious flow of qi energy, then the
benefits of qigong can be said to affect all of one’s life. But here are
some particular benefits of qigong practice recognized by tradition:
‹ It helps to develop the skill of intention.
‹ It strengthens the physical body.
‹ It teaches you to connect to your opponent on an energetic
level.
‹ It helps you cultivate wu de, or martial virtue.
‹ It opens the door to connecting with the Tao (the natural
universe).
Martial Arts for Your Mind and Body
27
UNDERLYING PRECEPTS
Qigong can be divided into three broad categories: medical
qigong, martial qigong, and spiritual qigong. Note: They often
overlap.
Medical qigong is likely the oldest category. For centuries, Chinese
healers have developed a system of medicine based on the theory
of qi as a life force. All illnesses—including mental illnesses—
are considered to be some kind of problem with the circulation
of qi in the body or the quality of qi in the environment. But in
the traditional approach to health, the best method was to be
proactive and prevent disease rather than trying to cure it. In
fact, in ancient times, the village healer only received payment as
long as his patients stayed healthy. They forfeited their fees if the
patient became sick. To that end, there has developed a whole
category of gentle exercises that are done to promote optimal
cultivation and circulation of the qi. These are typically referred to
as meditations, and they include routines like the five animal frolic
and the eight sections of silk.
Spiritual qigong is practiced for the purpose of achieving
enlightenment and, in some cases, immortality. Much like the
medieval European alchemists who searched for the Philosopher’s
Stone, Chinese philosophers also pursued the so-called pearl of
immortality. Although some of these alchemists took the concept
of immortality literally, for most others it was seen as a metaphor
for attaining a state of consciousness in harmony with the universe.
Martial qigong is made up of special breathing and visualization
exercises for the purpose of increasing martial prowess. For
example, according to qigong theory, qi can protect the body
from damage when struck by punches and kicks. By the same
token, channeling qi into kicks and punches will make them much
more devastating.
28 Lesson 9 ◆ Qigong
MEDITATION
According to qigong theory, each time the qi completes a circuit
through the body while under meditative conditions, it refines its
essence. As the qi refines itself, it transforms into a new kind of
energy known as shen, which translates to “spirit.” An example
of spiritual qigong meditation would be the microcosmic orbit
meditation. But it’s also a case where the three categories of
qigong practice overlap: The microcosmic orbit would also be
Martial Arts for Your Mind and Body
29
taught to students of both medical and martial qigong because it
teaches the main pathways of qi flow.
Essentially, the microcosmic orbit is the circulation of the qi up
and down the spine. According to this theory, there are two
major channels, or meridians, through which the qi flows in the
microcosmic orbit.
The first one is called the Ren channel, which guides the qi down
the front of the spine. This meridian starts under the lower lip and
continues all the way to the perineum. At the perineum, the Ren
finishes and the Du channel begins. It proceeds up the spine, over
the top of the head, continues down across the forehead, and
ends just above the upper lip.
Along both channels, major acupoints serve as gates or valves
that regulate the flow of qi through the orbit. These points
correspond to the chakras in yogic meditation.
TRAINING TIP
There are four ideas to keep in mind during qigong practice:
alignment, breath, relaxation, and visualization. These four
components are thought to impact the ability of the qi to flow
harmoniously and synergistically in the body, and create health
and longevity.
A fundamental principle to improving in martial training is this: We
get better at what we practice most, and we get worse at what we
practice least. The trick is to begin accumulating as much practice
time as you can around those four components, but let yourself
do it a little at a time, even if it is just 5 or 10 minutes at a stretch.
30 Lesson 9 ◆ Qigong
Suggested Reading
Janke, The Healing Promise of Qi.
Li, Kung Fu Scholar Methods.
Liang and Wu, Qigong Empowerment.
Yang, Qigong, The Secret of Youth.
31
LESSONS 10–13
KUNG FU
32 Lessons 10–13 ◆ Kung Fu
T his section of the course introduces kung fu, a martial art
that either directly or indirectly influenced almost all the
martial arts of China. Chinese martial arts, in turn, traveled
abroad and formed the foundation of the martial arts found
throughout Asia. In both style and technique, we see echoes of
kung fu in almost every martial art covered in this course. Kung fu
establishes a spiritual connection to the practice of martial arts.
This shows up in the other martial arts as codes of honor, mental
disciplines, and martial stoicism.
THE SHAOLIN TEMPLE
The history of the Shaolin Temple—vital to the development of
kung fu—is part of the story of the migration of Buddhism from
India and Tibet into China, and from there to the rest of the world.
In about 465 AD, a monk named Buddhabhadra came to China on
a mission to teach Buddhist philosophy and especially Buddhist
meditation. Buddhabhadra developed favor with the emperor and
was granted land in southern China. There, Buddhabhadra built a
temple called Shaolin.
Shaolin Temple
Martial Arts for Your Mind and Body
33
Thirty years later, another Indian monk arrived in China. His
name was Bodhidharma. Eventually he made his way to the
Shaolin Temple and brought a new angle on the Buddhism
studied there.
This new approach placed little emphasis on studying the sutras
(the sacred writings) or on the wordy explanations of the nature
of the universe to achieve enlightenment. Instead, enlightenment
is sought through direct experience of the body, the mind, and
the emotions.
In particular, the Shaolin method was to achieve these direct
experiences through the practice of martial arts. But along the
way to mastering fighting skill, it is equally important to develop
one’s character.
This is done through the devotion to wu de, or martial virtue,
which in turn is learned through wu gong, or martial merit. That’s
a code of moral precepts appropriate for the martial artist. They
include (among others) humility, respect, righteousness, trust,
and loyalty. These are known as the obligations of the mind.
Accompanying those are obligations of deed: will, endurance,
perseverance, patience, and courage.
This is the key to understanding true Shaolin kung fu: Great
fighting skill without martial virtue only makes one a brawler and
a bully. But those who wish to find the strength to persevere to
enlightenment will develop that strength through martial training.
WHITE CRANE KUNG FU
Perhaps no other country in the world has a martial history as
diverse as China does. There are hundreds of styles of martial arts
in China, influenced by animals, elements of nature, and mythical
heroes and warriors. Many of these martial arts made their way
34 Lessons 10–13 ◆ Kung Fu
into the Shaolin Temple as ex-soldiers and fighters joined the
temple and brought their martial arts specialties with them.
From time to time, these martial styles left the temple and then
became schools that grew up in local areas within China. One
such example is white crane kung fu. White crane is characterized
by these traits:
1. A special kind of hand formation known as the crane fist.
2. Defensive postures that mimic the way the crane stands and
moves.
3. A theory that the crane style conserves and develops
something called jing—a special type of life essence that
contributes to both health and longevity.
White crane kung fu is not always performed fast or powerfully. It
can be done slow or fast. In fact, the ancient writings about this
martial art say that sometimes it should be soft and sometimes it
should be powerful. Depending upon the situation, the practitioner
gets to choose whether it’s slow or fast, soft or powerful.
TRAINING TIPS
Flexibility training is extremely important for kung fu. There are
two types of flexibility important for Chinese martial arts: static
and dynamic.
For static stretches, yoga is the best method. Yoga has stretches
for just about every part of the body in every range of motion.
However, you don’t need to spend hours and hours in yoga
practice. You can develop your own short yoga sequences to
meet your needs for martial arts.
Martial Arts for Your Mind and Body
35
Dynamic stretches are light kicks and punches. It’s important
to let your body practice moving in the same way that it will
when kicking or punching at full speed. However, these dynamic
stretches should be done at very slow speeds without putting too
much power behind them.
EXERCISES
This section introduces three exercises: a dynamic front stretch,
the crescent kick, and straight punches.
Dynamic Front Stretch
Stand with your feet together and your arms stretched out to
either side. Flex both wrists so that your fingers are pointing
straight up, and then tuck the thumbs into the palm. Starting with
the right leg, lightly kick forward as if your toes would eventually
touch your forehead. Be careful: Don’t kick too fast or hard. Keep
this a light stretch.
As you practice this kick, keep your arms extended to either side
without letting them drop, and keep your back straight without
hunching forward. Perform five kicks in a row and then switch to
the left foot.
Crescent Kick
Stand in front of a low chair or footstool with your feet together
and your arms stretched out to either side. Flex both wrists so
that your fingers are pointing straight up, and tuck the thumbs
into the palm.
Starting with the right foot, kick over the top of the chair or
footstool. This means you will reach the foot across the midline
of the body and kick over the top of the chair from left to right,
36 Lessons 10–13 ◆ Kung Fu
ending with both feet together. Keep this kick light, easy, and low.
In the above image, David-Dorian Ross demonstrates the use of a
stool while the arrow demonstrates a kicking arc.
Like with the front stretch, as you practice this kick, keep your
arms extended to either side without letting them drop and keep
your back straight without hunching forward. Perform five kicks in
a row and then switch to the left foot.
Straight Punches
With your feet about shoulder-width apart, draw both hands in
tight fists to your hips. Slowly extend the right fist out so that
when the arm is straight, the fist will line up with your own chin.
Keep in mind that part of the punch is the turn of the waist, hips,
and shoulders.
Punch again, this time with the left fist. Continue until you have
punched 20 times on both sides.
Crescent Kick
Martial Arts for Your Mind and Body
37
STANCES
This section recaps two stances used in the white crane
choreography from the video lessons. The first is crane horse and
the second is seven star.
Crane Horse
An important stance from this lesson is the crane horse stance. To
enter it, place your feet about shoulder-width apart. Bring your
toes in slightly and bend the knees.
Seven Star
The seven star stance involves turning your body. Turn on the heels;
the feet should be at a 45-degree angle, both facing the same
direction. Your weight should be balanced in the center 50/50.
Bend and then to switch the other side, pivoting on your heels.
Start with the front heel and then switch to the back heel. Make
sure your back is up straight, and then switch again. Keep your
knees close to each other—only about a fist’s width apart.
Crane Horse Stance
38 Lessons 10–13 ◆ Kung Fu
Suggested Reading
Ashrafian, Warrior Origins.
Olson, The Eighteen Lohan Skills.
Wong, The Complete Book of Shaolin.
Yan, The Shaolin Workout.
Yang and Bolt, Shaolin Long Fist Kung Fu.
Question for Consideration
1. In Chinese medical theory, there is a substance in the body
known as jing, which translates roughly as “sexual essence.”
Jing is primal vitality. It goes into the conception of new life,
and it contributes to longevity. According to white crane
lore, the practice helps to build up and preserve jing. Would
learning that white crane kung fu might help you live longer
encourage you to take up the practice?
Seven Star Stance
39
LESSONS 15–16
JUDO
40 Lessons 15–16 ◆ Judo
J
udo is a Japanese martial art best known for its grappling,
flipping, and throwing techniques. Students of this art, known
as judoka, wear a thick heavy uniform known called a gi, tied
around the waist by a belt. The colors of the belt indicate one’s
rank among other students, implying a hierarchy of respect and
obedience. For many judoka, the entire martial art can be summed
up in the Japanese phrase Seiryoku-Zenyo, which translates to
English as “maximum efficiency, minimum effort.”
HISTORY OF JUDO
The founder of judo was a man named Jigoro Kano. He organized
and standardized a curriculum for teaching and set a standard for
performance of skills at different levels. He began working with
jujitsu, a traditional fighting style, and transformed it into judo: a
way of living instead of just a way of fighting.
Kano established a central school in Tokyo known as the Kodokan.
There, he installed the belt system that was later adopted by
Gichin Funakoshi for karate and then by other martial arts.
Originally, the belt system was supposed to indicate the level of
curriculum a student had studied, so that traveling judoka would
be able to match levels for partner work or lessons.
Judo was one of the first Asian martial arts to come to the West.
A form of judo was taught to special forces servicemen during
WWII. Hollywood used judo as an exotic character trait for both
villains and heroes. Judo was also the first martial art to be added
as an Olympic event.
UNDERLYING PRECEPTS
In English, the Japanese word ju means “gentle” or “pliable.”
There are different layers of meaning to this word. For example,
Martial Arts for Your Mind and Body
41
one meaning of gentleness is that this art does not use weapons
like swords or knives. It even avoids the weapons of kicking and
punching. Instead, the art focuses on responses to attacks using
grappling and throws.
Judoka uniform
42 Lessons 15–16 ◆ Judo
Another layer of meaning to the concept of gentleness is the idea
of humility. Kano made it clear in both his writings and teaching
methods that a constant attitude of humility and respect was
essential to mastering judo.
Finally, gentleness means non-forcing or non-resistance. Meeting
force with force is regarded as a losing strategy. The risk of injury
or defeat is too high. Moreover, force against force is inefficient: It
requires too much effort to achieve results. Instead, judo teaches
to always seek solutions based on melting away in the face of an
attack. This is a lesson for life’s struggles outside the dojo as well.
On the martial art, Kano stated:
Judo is the way to the most effective use of both physical
and spiritual strength. By training you in attacks and defenses
it refines your body and your soul and helps you make the
spiritual essence of judo a part of your very being. In this way
you are able to perfect yourself and contribute something of
value to the world. This is final goal of judo discipline.
TRAINING TIPS
The most fundamental techniques in judo are rolls and falls. These
are practiced in drills so that in the event you are tripped or thrown,
you can land without injury and get right back up. The basic rolls
are known as ukemi. Here are some basic tips for falling and rolling:
1. Start very slowly and lightly when first learning ukemi. Begin
on your knees: The closer you are to the ground, the less likely
you are to impact your neck, shoulder, or back.
2. Remember to turn your head away from the roll, almost like
you’re looking over your shoulder behind you. Tuck the chin
to the chest.
Martial Arts for Your Mind and Body
43
3. Start with only a few rolls at a time, slowly adding more as you
get more practice. Use ice if your shoulder gets sore.
EXERCISES
The most important exercises in judo are the ukemi (rolls) and
break falls. In addition to the training tips above for ukemi, here
are some break-fall exercises.
Slapping the Ground
Make sure you do this on a mat or soft surface. Lie on your back
with both knees bent. Lift both hands off the ground above your
belly and then lightly slap the floor with open palms. Make sure
that the angle of your arms is downward at 45 degrees rather
than straight out to the sides.
Beginning Back Break Fall
For this exercise, start out in a squat position with your bottom
very near the floor. Sit down on the floor and roll onto your back,
and as you do so slap the floor with both palms.
Break Fall from Standing
Begin in a standing position. Bend your knees to a squat, sit down
on the floor, roll onto your back, and slap the floor with both
palms.
Note: Whenever you’re executing a break fall, try to keep your
eyes looking at your belt.
44 Lessons 15–16 ◆ Judo
Suggested Reading
Daigo, White, and Kōdōkan, Kodokan Judo.
Ohlenkamp, Black Belt Judo.
Takagaki and Sharp, The Techniques of Judo.
Takahashi, Mastering Judo.
Yoffie and Kwak, Judo Strategy.
Question to Consider
1. Judo was based on the older traditional fighting art of
jujitsu. Ju is the Japanese word for “gentleness.” Jitsu means
“method” or “system,” whereas do means “the way of.”
What do you think was the reason for this change from a
practical/tactical focus to a focus on philosophy?
Break Fall
45
LESSON 17
JUJITSU
46 Lesson 17 ◆ Jujitsu
J
ujitsu translates from Japanese as “the gentle fighting art” or
perhaps “the pliable fighting art,” as practitioners use their
bodies like pliable reeds for fighting. The martial art does not
rely on raw power. As one martial arts master put it, “All you need
is patience and understanding.”
MAEDA, THE GRACIES, AND JUJITSU
An important early figure in the spread of jujitsu was a man
named Mitsuyo Maeda. He was an undefeated Japanese martial
artist, having gone head-to-head with boxers, wrestlers, and other
martial arts masters. He originally was with judo founder Jigoro
Kano’s cohort; however, Kano kicked Maeda out for being too
aggressive in matches.
At this point, Maeda has no backing from Japan, so he traveled
around the world as a exhibition fighter. One of his travels brought
him to Brazil to put on some demonstrations. There he met and
made friends with a local businessman name Gastao Gracie.
After they had been friends for some time, Gracie made a special
request of Maeda: to teach his eldest son jujitsu.
Maeda agreed, on the condition that whatever he taught would
not be shared with non-Japanese. But the Gracie boys could not
keep their martial art training a secret and began teaching each
other; they eventually opened their own school.
The youngest of Gastao’s sons was named Helio Gracie. He was
the smallest of all the family, often described as a frail child. But
when he began learning jujitsu, he found his stamina and overall
health improved. Emphasizing leverage and timing, he discovered
he could even the odds when it came to fighting much bigger
opponents. Helio’s own son, Royce, would go on to be an
extremely successful competitive fighter using this style.
Martial Arts for Your Mind and Body
47
EXERCISES
This section contains two exercises: the basic hip escape and the
basic hip switch.
Basic Hip Escape
Lie on your back with one leg extended and the other bent at the
knee so that the foot is flat on the floor. Bend both elbows and
tuck them into your chest. Using the foot that’s flat on the floor,
push and slide your hips back along the floor. Simultaneously roll
onto your side.
Straighten our your elbows and reach for your feet as you slide.
You should wind up in a folded-over jackknife position. Roll back
onto your back and repeat on the opposite side.
Basic Hip Switch
Lie on your back. Take your right foot and step it across the left
leg. Reach as far to the left as you can. Next, slide the left leg out
from under the right leg, and step the left foot across the right leg
as far to the right as you can. This is called a hip switch. Repeat
this switch 10 times.
48 Lesson 17 ◆ Jujitsu
Suggested Reading
Barlow, Jujutsu.
Craig, Japanese Jiu-Jitsu.
Gracie, Helio, Gracie Jiu Jitsu. Balck Belt Books, 2006
Gracie, Renzo, and Royler Gracie, Brazilian Jiu-Jitsu.
Kirby, JuJitsu.
49
LESSONS 18–20
MUAY THAI
50 Lessons 18–20 ◆ Muay Thai
One of the most devastating Asian fighting styles is Muay
Thai. It uses elbows, forearms, knees, shins, fists, and feet
as weapons. This style of fighting is a favorite among
mixed martial arts (MMA) practitioners because it is the most
effective fighting method for close-quarters combat. Before MMA
became popular, Muay Thai was the only martial art that allowed
the use of clinches, elbows, and knees.
HISTORY OF MUAY THAI
Muay Thai, or Thai boxing, was born in the jungles of what is now
Thailand, Burma, and Laos. It was primarily used by soldiers in the
armies of these kingdoms. The main martial art of this region of
Southeast Asia utilized swords and long knives. However, there
were also empty-hand versions that eventually evolved into Muay
Thai.
Thai boxing is known as the art of eight limbs because fighters
use both fists and both feet as well as both elbows and both
knees. This means that the style depends on close contact in
order to deliver blows with the knees and elbows. Some martial
art historians surmise that this style evolved because of the dense
jungles in this region. The vegetation made it impossible to use
long swords, spears, or the long-range kicking attacks seen in tae
kwon do.
Because Thai boxing is such a direct and violent style of martial
arts, many people are surprised at the gentle nature of the people
who practice and teach it. This section’s guest instructor, Kathy
Long, says that the main philosophy of most Thai boxers is: “Can I
simply be better than my opponent—today?” In other words, this
is a philosophy of self-awareness and self-development.
Martial Arts for Your Mind and Body
51
BASIC STANCE
To enter a basic Muay Thai stance, make sure your feet have some
space between them. You don’t want the feet too close, and you
don’t want them in a line because you’ll tend to lose your balance
that way. The left foot should be forward and the right foot should
be back. Your weight should be distributed evenly between the
two legs. Your hands should be up protecting your face.
From here, you can practice drills. Remember to breathe out
every time you strike.
TYPES OF PUNCHES
Muay Thai incorporates four basic types of punches. The first is
the jab, which, from an orthodox stance, is thrown with the left
hand.
A common follow-up to the jab is the cross, which travels across
the body. Thrown with the right hand, this punch takes longer
Muay Thai Stance
52 Lessons 18–20 ◆ Muay Thai
than a jab but generates more power. Refer to the video lessons
for more footwork details during this type of punch; the foot,
knee, and hip should move with the punch.
Jab
Cross
Martial Arts for Your Mind and Body
53
Uppercuts can be thrown with either hand and involve bringing
the fist in an upward motion. Like crosses, they require a pivot
with the lower body to generate power.
Hooks can be used on their own or as a follow-up to other strikes,
like crosses. They rely on complementary foot movement to generate
power; for example, the left foot needs to turn during a left hook.
Uppercut
Hook
54 Lessons 18–20 ◆ Muay Thai
TYPES OF KICKS
Lesson 18 introduced two basic types of kicks: the front (or teep)
kick and the round kick. The front kick drives opponents back and
is typically aimed at the stomach area.
The round kick comes around from the left or right and typically
aims for the leg, rib area, or head.
Front Kick
Round Kick
Martial Arts for Your Mind and Body
55
EXERCISES
Effective Muay Thai depends upon flawless basic technique. One
great method of perfecting your technique is to practice the
following exercises in the mirror. Always aim for your own targets
in the mirror: your nose, your ribs, and your groin.
1. Drill yourself on side-to-side footwork. From your fighting
stance, move your front foot to the side first, and then step
with your back foot. Move three times to the side. Then return,
moving your back foot first and then stepping in with your
front foot.
2. Shadow box at slow-motion speed. Build up slowly. Start with
the jab, then add the cross, the hook, the uppercut, and the
overhand punch. Gradually increase speed, but only as long
as your aim is accurate in the mirror.
3. Once you are comfortable with the basic combinations,
start to add in elbows and knees. Also practice the clinch
techniques introduced in the Lesson 20 video.
Suggested Reading
Delp, Fitness for Full-Contact Fighters.
———, Muay Thai Basics.
Harvey, Mastering Muay Thai Kick-Boxing.
Panyā and Pitisuk, Muay Thai.
Schuyver and Villalobos, Fighting Strategies of Muay Thai.
56 Lessons 18–20 ◆ Muay Thai
Question to Consider
1. Muay Thai is an almost no-holds-barred martial art. Kicking
to the groin and strikes with the knees and elbows are all
acceptable. However, it is considered an insult and bad
practice to kick your opponent in the head, because in
Thailand the head is considered the most sacred part of the
body, and the foot is considered lowly and dirty. How would
you show respect to an adversary?
57
LESSONS 21–22
JEET KUNE DO
58 Lessons 21–22 ◆ Jeet Kune Do
P erhaps no one exemplifies the martial arts to the Western
world more than Bruce Lee. He ushered in the golden age
of martial arts in the late 1970s, and his legacy lives on
today in the form of mixed martial arts, or MMA. Bruce Lee was
the first martial artist to study multiple styles of fighting systems
in order to find techniques that were most effective. He rejected
the formality and style typical of Asian traditional martial arts. He
instead opted for a martial style that continually changed and
adapted. Today’s MMA is the modern-day version of what Bruce
Lee created: jeet kune do, a mix of methods from Thai boxing,
Brazilian jujitsu, kung fu, and more.
HISTORY OF JEET KUNE DO
Bruce Lee was born in Hong Kong in 1940, and as a young man
studied a kung fu style known as Wing Chun. His teacher was a
famous master named Ip Man, and Lee was his best pupil. When
Lee came to the United States, he brought his Wing Chun style
with him and soon began teaching classes.
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In the wide-open environment of the United States in the 1960s,
Bruce Lee began to expand his study of martial arts to encompass
other styles. He even used styles that had not been used as actual
combat arts for centuries, like Western fencing. After a time, a
new style began to emerge. More accurately, a new approach to
fighting emerged, because Bruce Lee was adamant that his new
system was not a style at all. He called it jeet kune do, or “the way
of the intercepting fist.”
The essence of jeet kune do is captured in the motto written
by Bruce Lee: “Having no way as way. Having no limitation as
limitation.”
TECHNIQUES: PAK SAO AND LAP SAO
Two important techniques from the video lessons are pak sao and
lap sao. Pak sao involves one hand pushing while the other hand
strikes. For instance, in the image below, the right hand is pushing
as the left hand strikes.
Pak Sao: Right Hand
Pushes, Left Hand Strikes
60 Lessons 21–22 ◆ Jeet Kune Do
The opposite can also happen: The left hand can push while the
right strikes, as in the following image.
The other technique, lap sao, involves more of a pulling motion.
Like pak sao, it can be done in two ways. Below is an image of the
left hand pulling while the right hand strikes.
Pak Sao: Right Hand
Strikes, Left Hand Pushes
Lap Sao: Right Hand
Strikes, Left Hand Pulls
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And next up is an image of the opposite configuration: The right
hand pulls while the left hand strikes.
EXERCISES
This section introduces two important exercises: the pendulum
kick and distance drills.
Pendulum Kick
The pendulum kick is meant to be quick and distracting to
your opponent. Kick low to the shin, knee, or groin the after an
opponent’s high reaction attack. Practice shadow-kicking 10 times
on each leg.
Distance Drills
The most important principle in Bruce Lee’s jeet kune do is being
able to judge distance. You want to always stay far enough away
from your opponent’s reach so they cannot hit you, but close
enough to them that within one step you can hit them.
Lap Sao: Right Hand
Pulls, Left Hand Strikes
62 Lessons 21–22 ◆ Jeet Kune Do
To practice this skill, pick a target on a wall, pole, or tree. Stand
facing the target and place your fist on it. Now take one large
step back and drop into your fighting stance. Start moving left to
right, or around the target if you are able. Every so often, stop and
quickly punch the target. You should only have to take one step.
Suggested Reading
Cheng, Jeet Kune Do Basics.
Ip, Wing Chun Kung Fu.
Lee, Jeet Kune Do.
———, The Tao of Jeet Kune Do.
Seaman, Jun Fan Gung Fuo.
Questions to Consider
1. Bruce Lee was trained in traditional Chinese martial arts, yet
he went on to advocate “having no st