To increase performance and avoid injury, you should always warm up and stretch before a wushu training session. Additionally, to flush out harmful substances like lactic acid and prevent muscle soreness, it’s important to cool down properly after training. Find more wushu-related content on the main Wushu page.
Your last meal before training should be eaten about 1.5 hours before your wushu session.
Begin with a few minutes of joint mobility exercises. I don’t recommend joint circling, as it’s considered outdated and may even be harmful to your joints. Instead, do squats and calf raises rather than forcing your ankle into the ground. If you do circle your ankles, do it without pressure, lifting the foot off the ground.
About 10 minutes — running, jump rope, etc.
Your heart rate during this stage should be between 135–160 bpm.
Spend 5 to 15 minutes on both static and dynamic stretches.
Practice wushu drills, kicks, forms, and light technique work.
About 10 minutes of high-intensity cardio such as 100m sprints or frog jumps. Heart rate can go up to 180 bpm.
Note: This is not for everyone — it’s more commonly used in Chinese or Russian training styles.
Spend 5 minutes doing static stretches only.
Avoid isometric and dynamic stretches during cooldown.
Spend 5 minutes doing partner-assisted massage or self-massage.
Duration: 5 minutes.
Do not eat immediately after training. Wait at least 20 minutes, then eat something light, high in protein and carbohydrates.
See the Wushu Video Section for demonstrations and visual guides.
