While Wing Chun is a complete fighting art, and the while various movements and forms can develop both power and speed, complementary training taken from other sports can assist in enhancing one’s skills. One sport that a Wing Chun practitioner can draw from is powerlifting, as both sports require the development of explosive power and speed of execution. One method used by powerlifting that can also be used in Wing Chun is the use of jumpstretch bands.

Jumpstretch bands are basically large rubber bands. The original use of these bands was in physical rehabilitation, since they provide resistance that increases as the band stretches and decreases as the band returns to normal. For rehabilitation, resistance is only provided over the range of motion of the flexion of the movement without providing a constant weight that can lead to muscular damage. In the sport of powerlifting, bands are added to bars in the various exercises to provide a maximal weight at the top of the movement; at the bottom of the motion, the band tension is decreased and the weight is one that can be completed in a traditional rep. Performing exercises like the squat and bench in this manner develops speed and explosive power since the weight can be moved from the chest or the parallel position with speed as the weight is lighter.

Wing Chun movements can also benefit from this principal. The bands can be attached to a base such as the Muk Yan Jong or wrapped around the body or foot. At the beginning of a movement the bands provide little or no tension, but throughout the movement and to the end of the movement, tension increases. By increasing tension while executing Wing Chun maneuvers, muscles, tendons, and stabilizers will be strengthened. Furthermore, a noticeable increase in power and speed will evident once the bands are removed (much akin to doing punches with small hand weights but considerably safer on the joints). At first, the movements may seem jerky or poorly coordinated but practice will allow the movements to be executed without unnecessary muscular tension. Even though the bands will provide resistance throughout the movements, attention should be paid to executing the exercise in a traditional, relaxed manner.

One movement that can benefit from band training is the front kick. The band can be attached to the legs by merely place the bands around the ankles or wrapping the bands tightly at the ankles. The other end of the bands should be attached to a sold base like the dummy . At this point, the Wing Chun practitioner should move forward until slight tension occurs while in a standing or fighting stance. Next, raise the leg and kick forward while the band tensions. Practicing kicks in this manner will help develop balance as well as the explosive execution.

Another facet of this type of training (when the bands are attached to the legs) is an improvement in rooting. When tension occurs, the first impulse is to resist the pull against the legs by muscular contraction. Instead, the Wing Chun martial artist should focus on the “root” by sinking slightly and letting the additional force flow out through the feet, which will allow the feet to attach more firmly to the ground.

Two methods for practicing this are shown: one can be used in conjunction with the kicks by slide stepping forward until the band tension makes the legs unstable and another involves attaching the band to a partner. Slide stepping forward two or three steps will cause a imbalance as the ankles and legs are pulled rearward. To compensate for this imbalance, one’s root must be maintained. For advanced students of this technique, a partner can stand in front and apply additional forward pressure with rolling hands or a two-man practice set.

The other advanced movement incorporating a partner focuses on movement while remaining rooted. While a stationary rooted stance is easy to maintain for most Wing Chun practitioners, loss of attachment to the ground occurs frequently once movement is added. When the bands are attached to two people, both should assume a staggered fighting stance, standing apart until the bands become slightly tense. At this point, both should move forward and backward while maintaining the band tension. To test the rooted ability one practitioner will stop suddenly or quickly reverse there motion to cause increased band tension. The other practitioner should be able to maintain balance and be unaffected by the tension if they are rooted.

The next and simplest use of the bands is to increase punching power. The bands can be attached to a base or wrapped around the body so that each side of the body benefits equally from the band usage. Additionally, the bands can be attached to the foot and the hand, which causes a downward pull. Both techniques should be incorporated in band training as the tension from various directions develops the explosiveness of the punch (or basic techniques) from different angles. This is important to the Wing Chun fighter since combat is dynamic and punches and reactions to incoming attacks may come at unforeseen directions. By mastering explosive executions with multi-angled tension and maintaining the centerline principal, the Wing Chun fighter will be able to execute strikes, intercepts, and blocks no matter the direction of the opponent.

An excellent but simple test of the difference band training can make with punches can be seen with the use of partner holding a punching bag. Using either method of attachment, the person punching should do a series of punches (approximately 30-50 on each side) while focusing on the snap at the end of execution. Once this set has been completed, the bands should be removed and another set performed against the punching bag. The partner holding the bag should notice increased penetration of the force as the energy drills through the bag. Adding this exercise to practice twice a week will greatly enhance the penetrative power and the explosiveness of the snap with punches and even various movements such as lan sau and tan sau.

The techniques listed above are only a few ways that jumpstretch bands can be used. Experimentation is the key, but traditional concepts of relaxed movement and flowing like water should be adhered to. The bands used for the this training are from Elite Fitness Systems at http://www.elitefts.com and are the Mini-Flex Band.