In this lesson, you will learn how to perform a proper wushu front stretch kick. In Mandarin Chinese, this kick is called "Zheng Ti" (Zheng = Straight, Ti = Kick). The front stretch kick is the most basic wushu kick and should be practiced in every single training session.
Always warm up and stretch before practicing basic kicks and jumps. The front stretch kick should be the first kick in your wushu kicking routine. Perform 2 sets of 8 kicks, then move on to the inside circle kick.
Find more wushu basics on the Wushu Main Page.
Execution
- Stand upright with your legs together and look straight ahead.
- Step forward with your left leg, open your arms, and look at your right hand. Relax your wrists so your hands point slightly downward.
- Bring your right leg forward, bend your elbows, flip your palms, and push your hands outward in a straight line. At the same time, turn your head forward.
Your legs are now together again, elbows extended, and arms slightly above horizontal level, positioned behind the head.
You're now ready for your first front stretch kick. - Step forward with the left leg again, then kick with the right leg.
- Kick your right foot up toward your forehead without moving your upper body. Your hands should remain in place, and your head should stay completely still.
Keep the heel of the standing leg on the floor and fully extend both knees. - Kick as low as necessary. Don’t try to kick high. Focus on form.
Flex the ankle of your kicking leg and aim to see the sole of your shoe at the peak of the kick. Both knees must remain straight. - Pull the kicking leg down faster than you kicked it up.
- Relax the ankle just before the tip of your shoe touches the ground.
(Some schools teach students to close the legs after each kick.) - Then step forward with the same leg and kick with the opposite leg.
- Perform 4 kicks per leg, rest for a minute, and repeat.
Advice
- If you're not flexible enough to kick high, don’t force it. Just maintain proper form:
- Keep your upper body still
- Don’t bend your knees
- Flex your ankle
- Always warm up and stretch before practicing.
- There are specific flexibility exercises designed to improve your front stretch kick.
What NOT to Do
- Don't bend your knees
- Don't lift the heel of your standing leg
- Don't bend your elbows
- Don't move your hands forward or down
- Don't lean back
- Don't round your back
- Don't kick higher than head height
- Don't extend the ankle when your foot is in front of your head
- Don't elevate your hips
- Don't look up or down
Exercises
- Think your legs are too long for these wushu kicks?
Try this: Place an apple on your head and attempt 8 kicks without letting it fall.
Kick slowly and keep the height low at first.
Suggestions
- Wushu Front Stretch Kick Stretch
- Crouched Wushu Stretch
- Inside Circle Kick
- Outside Circle Kick
- Side Stretch Kick
Videos/Images
- Wushu Front Stretch Kick – Zheng Ti (Video)
