Sandbag practice is an essential training method in Sanda training. It can not only improve the hitting strength and speed of athletes, but also an effective means to cultivate and improve their sense of distance and judgment.
Proper sandbag training can cultivate athletes to master various boxing, leg, elbow, and knee hitting methods correctly and quickly. Therefore, it is very important to improve sanda fighting skills and persistently, correctly, and effectively carry out arduous sandbag training.
Firstly, when conducting sandbag training, the following points should be noted.
1. When starting sandbag training, especially for medium and heavy sandbag training, it is important to be proficient in basic skills. At the beginning of sandbag training, it is necessary to hit light and soft sandbags first, and not practice heavy and hard sandbags too early.
2. Before each sandbag practice, be sure to carefully prepare for activities. Wait until the body temperature rises slightly, and the joints, muscles, and ligaments of the whole body are relaxed before hitting the sandbag (the hitting force and frequency should gradually increase and accelerate) to prevent sprains.
3. Before hitting the sandbag, wrap a bandage and wear thin gloves specifically designed for sandbags to prevent bruising.
4. When hitting a sandbag, it is important to maintain the correct posture at all times, including a flexible and vigilant preparation posture, fast, powerful, and accurate hitting movements, the right distance, timing, etc. Do not feel happy at the moment, but kick indiscriminately and expose all the flaws. Remember the ancient adage of “don’t forget to defend when attacking, look for opportunities to attack when defending” and “encountering an enemy is like burning oneself with fire”.
Sanda Fist Sandbag Practice
Note: The Sandbag Training Method of Sanda Fist Technique was demonstrated by Fu Biao’s disciple Yu Zhongsen
1. Straight Fist
Left and right straight punches: The straight punches must be emitted in a straight line and pulled back in a straight line. When hitting the sandbag, the forearm should be in a straight line with the face of the fist, and do not tilt the wrist, otherwise it may cause wrist joint damage (as shown in Figures 42-1 to 42-2).
Left Straight Fist Figure 42-1
Right Straight Fist Figure 42-2
2. Punching
Left and right swing fists: The range of movements and movement route should not be too large; The arm should have a curve, the hitting point should be accurate, and the wrist should not be injured (as shown in Figures 43-1 to 43-2).
Left Swing Fist Figure 43-1
Right Swing Fist Figure 43-2
3. Hook Fist
Left and right hook fists: When practicing, make full use of the twisting of the waist and the top force of the hip joint, and tighten the jaw (as shown in Figures 44-1 to 44-2).
Left Hook Fist Figure 44-1
Right Hook Fist Figure 44-2
Sanda Leg Techniques Sandbag Practice
Note: The Sandbag Training Method of Sanda Fist Technique was demonstrated by Fu Biao’s disciple He Jingzhang
1. Forward kicking
When exerting force, stand upright or bend slightly, lift the left leg with the knee up, hook the foot, and push forward with the heel leading, reaching the heel with force; You can also give hips, press down on the soles of your feet, and kick the sandbags with your forefoot. The right leg kick action is the same, but the action is opposite (as shown in Figures 45-1 to 45-2).
Left front leg kick Figure 45-1
Right leg kick 45-2
2. Whip legs (low, high)
When practicing, it is important to use twisting and turning of the body to maintain balance, and not lean forward on the upper body (as shown in Figures 46-1 to 46-4).
Left Low Whip Leg 46-1
Right low whip leg Figure 46-2
Left High Whip Leg Figure 46-3
Right High Whip Leg Figure 46-4
3. Kicking
In practice, kicking can be combined with footwork such as stepping up, stepping up, and thrusting. Before exerting force, the sole of the foot must be facing the target and area of impact; While exerting force, lean your upper body and pay attention to keeping your hands in a defensive position (as shown in Figures 47-1 to 47-2).
Left kick 47-1
Right kick 47-2
4. Swing legs
During practice, quickly swing your legs and hit the sandbag. During the practice process, attention should be paid to rotation and waist force coordination, and the movements should be coordinated and coherent (as shown in Figures 48-1 to 48-2).
Left rear swing leg 48-1
Right rear swing leg 48-2
Swing your legs after taking off: In practice, quickly turn around and swing your legs after taking off, and hit the sandbag with your foot palm. This action is quite difficult, and it requires frequent practice to master the center of gravity and aerial skills (as shown in Figure 48-3).
After taking off, swing your legs Figure 48-3
5. Splitting and hanging legs
In practice, splitting and hanging legs is a leg technique that combines flexibility, speed, strength, coordination, and more. Use the buttocks to control the direction of the leg strike, and the force comes from the splitting force under the leg. When hitting the sandbag, do not deviate to avoid damaging the muscles and bones (as shown in Figures 49-1 to 49-2).
Left split hanging leg Figure 49-1
Right split hanging leg Figure 49-2
6. Aerial side kick
Taking the left side kick in the air as an example: In practice, attention should be paid to the coordination and coordination of aerial movements. The air should be compact and not loose, and the approach and takeoff should be fast, accurate, and firm, reaching the strength of the front foot (as shown in Figure 50).
Aerial Side Kick Figure 50
