1. How to practice reaction speed in Sanda
1.1. Horizontal push of barbell standing posture: in the standing posture, place the light weight barbell flat in front of the chest, flush with the shoulder height, burst out force on the upper body, push the barbell forward horizontally, and then bounce back quickly, 10 times in each group, complete 3 groups, and rest for 60 seconds between groups!
1.2. Throwing of solid ball: hold the solid ball in front of your chest with your fingertips up, use the muscles in the core area of your torso to start, and use your arms to throw the solid ball at the fastest speed, throwing it to your training partner several meters away. After receiving the ball, the opponent returns the ball with the same action. One group completed 6 fast throwing trainings and completed 3 groups. Rest for 60 seconds between groups.
1.3. Punching with elastic rope: bind one end of the elastic rope to the wrist and fix the other end on the shelf. Swing the fist forward as soon as possible under the resistance generated by the elastic rope. Do full speed punching training for 30 seconds in each group. Complete three groups and rest for 90 seconds between groups.
2. Basic leg techniques of Sanda
2.1. Positive pedal
Left leg kicking: stand in the basic combat situation, move the body’s center of gravity to the rear leg, bend the rear leg slightly, and move the left leg
Bend your knees and lift up, including your chest and your abdomen, lift your lower legs close to your chest, lift your toes, and lower your feet forward. Then your left leg bends and stretches forward and upward, reaching your heels. When your feet touch the target, stretch your crotch and press your toes forward and downward, so that you can reach the full soles of your feet. Then you can fall down naturally and look at your front feet in front of your body. When you step on your legs, your back feet will fall down, returning to the basic posture. The right leg kicking is the opposite. The key point is that the supporting leg can be slightly bent to maintain balance, the upper body can not be too backward, and the knee bending and lifting should be consistent with the left extension and kicking.
2.2 side kick
Left leg kicking: stand in the basic combat situation, move the center of gravity to the back leg, bend the knee slightly, abduct the toe, bend the left leg on the knee, lift the knee above the waist, lift the toe up, and turn the foot outward. Then turn the leg outward and kick it out with the bottom facing the attack point, reaching the sole of the foot. At the same time, straighten the back leg, backward the upper body, lean the leg sideways, look at the foot surface, and then kick it out. The leg falls down, returning to the basic posture. I’m holding my leg on the right side. conversely.
Key points: when lifting the knee, the upper body slightly turns to the side of the supporting leg, and the inner side of the foot is nearly parallel to the ground. When kicking out, the inclination of the body to the supporting leg changes with the height of the attack point, and the higher the inclination, the greater the inclination. The supporting leg should use the forefoot of the foot as the axis to grind the ground, so that the heel is retracted.
3. Technical requirements of Sanda boxing
When punching, remember that the vertical line of the shoulder joint should not exceed the ankle joint of your front leg at any time, so as to avoid losing your center of gravity and being countered by your opponent.
The strength of punching mainly comes from the back foot pushing the ground, then turning the hip to drive the shoulder to turn (press), sending the arm to punch, and braking at the moment of hitting the other party.
After punching, no matter whether it is hit or not, it should be withdrawn quickly and prepared for defense or attack again.
When you punch, you suddenly clench your fist at the moment when you hit your opponent. You should relax quickly when you hit or miss, so as to avoid rigidity.
Characteristics of Sanda
1. Sports
Sanda belongs to the category of sports. Compared with other sports, Sanda has its commonness, but also its particularity — resistance.
Because the sanda competition rules strictly stipulate that certain parts, such as the back of the head, neck, crotch and so on, are forbidden to attack each other, and it is forbidden to use anti joints and knees to attack each other, it has certain security.
Sanda is to enhance physical fitness, exchange skills and improve technical level as the starting point to choose actions and use methods.
2. Antagonism
Antagonistic fighting content is the basic feature of Sanda. There is no obvious fixed sequence of movements between the two sides of the competition. Instead, they use each other’s fighting movements to adapt to the situation, and use each other’s weaknesses to fight wits and courage.
It not only requires Sanda players to master attack and defense tactics, but also requires players to have agile and flexible adaptability, which is different from other martial arts routines.
3. National character
Sanda is the treasure and excellent national cultural heritage of the Chinese nation. It has distinct national characteristics. Although karate can be used with both hands and feet, there is no fast falling technique; French kicking is mainly based on the feet, combined with boxing, but there is no technique of falling.
Sanda is also quite different from Muay Thai. In contrast, Sanda is a sports event with Chinese national characteristics, which combines boxing, leg technique and throwing technique, and has a distinct national character.
Benefits of practicing Sanda
1. Cultivating competitive consciousness Sanda is a relatively fierce fighting sport. Facing the attack of fists and feet and skill competition, success and failure, pain and happiness, loss and success must be one of the two. Competition consciousness is the basic quality that all kinds of talents in modern society must have. It can be said that Sanda can cultivate a competitive spirit that is not arrogant in victory and not discouraged in defeat. After a period of Sanda practice, teenagers will become more vigorous and competitive when they enter the competitive ranks of society as adults.
2. Healthy self-defense Sanda is a competition of wisdom and courage, and a competition of skills and strength. Through Sanda practice, mastering self-defense skills can improve people’s physical qualities such as speed, strength, endurance and dexterity, and enhance the functions of human internal organs, especially the flexibility of human nervous system.
3. Exercise the will Sanda exercises the quality in many ways. First of all, it is very monotonous in public training. It is a difficult process to overcome the aches and pains of muscles in the whole body during the training process, from never adapting to adapting. Secondly, when two people compete, they should overcome their psychological timidity and gradually enhance their sense of daring to fight.
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