Zhuangzhang Drills, Setting Stake
Progression for all setting stake drills: In mabu feeling stance, rock slightly forward and do a small movement with each type of zhuangzhang. Settle into the hip joints. Gradually add intensity and amplitude as you find the power in your body. Concentrate on the upper back, try to take the shoulders out of the equation. You may take small steps forward as you add intensity.
In all the mabu drills, really settle into the mabu. Do not just have empty legs. Most people have trouble because the foundation is not ready yet – the legs are not strong enough so the whole body cannot get connected. It will become easy once the tendons, ligaments, and bones are strong enough – so you have to train to develop the whole body power before doing the fali. Develop whole body power with circle-walking and mabu soft techniques. Develop power in the body before moving and stepping with the techniques. You do not develop the power by doing the movement itself. First collect the power, then you can use it. I have to admit that my favourite drill is rocking in a zhuangzhang, gradually adding power and then stepping until I get to full-blown zhuang.
1. Rocking single setting zhuangzhang. In a mabu, hold each arm up in a zhuang position. Look to the side where you are ‘doing’ the zhuang. Do not do a fali strike, but try to find the power low in the back. Think that someone is pushing back on your hand. This will train the strong stance needed to develop the zhuang, gradually, into a strong strike. Do it on one side, changing sides after five to ten repetitions. The push is a bit above shoulder height, the rear hand may be a bit lower. The arms are on a straight line. If you can do more than ten, you’re not putting enough oomph into it.
2. Rocking to hit single zhuangzhang. This is the same as #1 in that the single zhuangzhang repeats or goes back and forth, but there is a bit more rocking and more power. The line of the arms is a bit angled, the leading arm higher and the rear arm lower. Put power into both, but don’t over reach. This is taking the previous drill, which rocks gently in the stance, and adds a bit of power.
3. Mabu double rocking zhuangzhang. (crab style) In a mabu, do double zhuangzhang repeats on the same side. Sit into mabu, form the crab posture, then turn until the trunk faces one side. Turn the whole body, not just the shoulders. Push fully from the rear leg, keeping the body straight, and set down into the stance. Keep the arms in a circle, palms out and shoulders set down. Do double zhuangzhang repeats up to ten times on one side, then change sides. Keep the power soft and rock gently, seeking the power in the legs.
4. Rocking alternating double zhuangzhang. Still staying in the mabu, but letting it turn and shift a bit more. Do three to five double zhuangzhang repeats on one side, then turn to the other side by circling the arms, bringing the hands to the hips. Keep power connected down to the lower back while turning. You may move the front foot slightly, but this is not yet a stepping drill. Start with slow and gentle power and gradually build up to fali. Keep upright during the softer zhuang especially.
5. Front and rear single zhuangzhang. Open the mabu to face more to one side. Do repeats of front and rear zhuang, hitting above shoulder height in front. First bring the rear hand over to the front and strike back to give opposite power. You usually look to the front, but you can also look back, thinking of a groin strike behind.
Zhuangzhang Drills, Moving
1. Step forward to close mabu with a front and back zhuangzhang.
2. Step forward to double zhuangzhang. Sit back on one leg, drawing back the arms, then step forward into mabu feeling stance and do double zhuangzhang.
3. Koubu, baibu, double zhuangzhang. Continue in the same direction or change direction. This footwork and bodywork is similar to the dragon single palm change but the arms stay in double zhuangzhang position the whole time. Also, the stepping can go in random directions. When you do a full 180 degrees direction change the arms may come down and around or stay out in zhuangzhang position for a big, strong movement.
4. Stepping to single zhuangzhang. Set back on one leg, drawing back the arms, then step forward into mabu feeling stance with a front zhuangzhang, letting the rear arm settle naturally behind.
5. Stepping to single zhuangzhang upper block. Set back on one leg, drawing the rear arm across to the opposite knee, placing the back of the hand on the thigh. Draw the lead hand back to the hip. Step forward into mabu feeling stance and do a high block (jia) and single zhuangzhang. Keep under the extending arm so that the zhuang comes from a protected place (this drill is also classified as a tiaoda).
4. Stepping to single zhuangzhang turned jia. Similar to above, but turn the striking palm up at the hip. This brings a slightly different line of power through the body. Also, this drill can be done into a full mabu instead of a turned stance, and the upper block can be extended to the rear, almost like in long fist.
