🥋 The 5 Most Useful Kicks for Flexibility (And Why You Should Train Them)

When it comes to martial arts, a flexible body isn’t just about looking flashy—it’s about control, range, and the ability to kick without strain. Whether you’re training in Wushu, Taekwondo, or just trying to loosen up tight hips and hamstrings, these five stretch kicks will help you build flexibility and flow.

These are the five I use regularly in my own training—and they’re perfect whether you’re a beginner or just looking to improve your flexibility.

1. Rising Front Kick (Stretch Kick)

This is a fundamental kick used in Wushu and other styles to warm up the hamstrings and open up the hips.

How to do it:

• Keep your upper body upright and swing your leg straight up in front of you.

• Your knee should stay locked and your foot flexed.

• The goal is control, not speed.

Stretch focus: Hamstrings, hip flexors, and lower back.

2. Side Rising Kick

This kick builds flexibility in the hips and inner thighs—great for developing side splits and cleaner side kicks.

How to do it:

• Raise your leg straight out to the side while keeping your supporting leg grounded.

• Don’t lean too much—stay upright and keep your foot flat on the ground.

Stretch focus: Adductors, outer hips, and obliques.

3. Inside Crescent Kick

This kick helps improve groin flexibility and leg control as you swing inward across the body.

How to do it:

• Swing your leg in a tight arc across your centerline.

• Keep your toes pointed upward and your leg as straight as possible.

Stretch focus: Groin, adductors, and hip rotation.

4. Outside Crescent Kick

The outside crescent is excellent for loosening the hips and preparing for spinning or jumping techniques.

How to do it:

• Swing your leg outward in a wide arc, moving from inside to outside.

• Let your arms move naturally with the kick, but keep your posture solid.

Stretch focus: Glutes, outer hips, and lower back.

5. Slap Kick (Tan Tui or Bai Lian Tui)

This one looks cool—and feels even better once you’ve got the timing down. It teaches coordination, balance, and flexibility all in one move.

How to do it:

• Swing your leg up diagonally and slap the foot with your opposite hand.

• Keep your back straight and engage your core.

• The slap should happen at the top of the kick, with control.

Stretch focus: Hamstrings, hip flexors, core.

🧘‍♂️ Training Tip:

You don’t need to throw 100 kicks a day—start with 3 sets of 5–10 reps per leg and work up as your flexibility improves. These are also great to use before forms, sparring, or heavy stretching to prepare the body.

💬 Let’s Connect

If you’re following along with my 30 Days to the Splits challenge or want help refining your kicks, let me know in the comments below—or subscribe to the YouTube channel to train with me weekly.

🔗 Arkansas Wushu on YouTube

Shadow Boxing

Shadow boxing is one of the most effective ways to sharpen your technique, improve cardio, and build muscle memory without the need for a partner. To get the most out of it, you should drill combinations that reinforce proper form, encourage good movement, and simulate real fight scenarios. You should also vary your pace and intensity as you would if you were fighting an opponent. Here are five of the great boxing combinations that you can incorporate into your shadow boxing sessions:

5 Combos you should include in your Shadow Boxing!

1. Jab – Cross (1–2)

• Why it’s great: This classic combo is the foundation of boxing. It teaches distance control, speed, and rhythm.
• Focus on: Snapping your jab, rotating your hips on the cross, and quickly resetting your guard. Make sure not to stand in one place to long and keep circling to work on your foot work.

2. Jab – Cross – Left Hook (1–2–3)

• Why it’s great: Adds variety by combining straight and circular punches, teaching you how to mix up angles.
• Focus on: Turning your lead foot and hip into the hook, keeping your chin tucked, and maintaining balance. Experiment and see how moving left or right affects the power of your hook.

3. Jab – Body Cross – Left Hook (1–2b–3)

• Why it’s great: Simulates attacking high and low, which is useful for breaking an opponent’s guard. You could also mix this up with a low jab and a high cross.
• Focus on: Smoothly lowering your level for the body shot and returning to stance for the hook. Try to keep the distance between your feet roughly the same, avoid letting them get to far apart or to close together.

4. Double Jab – Cross – Roll – Cross – Hook (1–1–2–roll–2–3)

• Why it’s great: Builds offensive flow and defensive timing by incorporating a roll after the initial attack. You can use a rope to roll under to assist you with this drill if you want and try to move forward down the rope.
• Focus on: Keeping your eyes forward during the roll, staying balanced, and coming back with power shots. Make sure to come back to your guard position, it helps to throw a double jab at the end in case there is another attack.

5. Lead Uppercut – Cross – Hook – Pivot Out (5–2–3 + angle)

• Why it’s great: This combo ends with movement, reinforcing the importance of creating angles after throwing punches.
• Focus on: Throwing a tight uppercut, flowing smoothly into the cross and hook, then pivoting or stepping off the center line. Try to find ways to use this both to create distance from an opponent, and close distance to throw a punch of your own.

Final Tips for Shadow Boxing:

• Visualize an opponent in front of you.
• Mix up your tempo with fast and slow combos.
• Integrate footwork, head movement, and defensive slips.
• Breathe with each punch and stay relaxed.

Shadow boxing isn’t just about throwing punches—it’s about developing a fighter’s mindset. Drill these combinations regularly and you’ll notice improvements in your coordination, timing, and overall boxing IQ. Shadowboxing can also be used as a warm up, so you can incorporate it into almost every workout. Work on increasing your intensity and cardio slowly over time. It is a great idea to start out at 3 1-minute rounds and then work up to 3-3 minute rounds when you are throwing with the same intensity as you would in a full contact conflict.

Train smart, stay sharp, and keep moving! Make sure to use dynamic stretching after you warm up and end with some relaxed stretching to prevent any injuries! Add small dumbbells to your workout for better strength building results.

For a beginning challenge, go try throwing each one of these combos for 1 minute straight with a 20 second rest in between!

Beginning Wushu Kung Fu: Where to Start and What You Need to Know

Have you ever wanted to learn Kung Fu but didn’t know where to start? Maybe you’ve watched Wushu performances online — all that explosive movement, acrobatics, and precision — and thought, “That looks amazing, but I don’t live anywhere near a martial arts school.”

You’re not alone.

Whether you’re in a big city or a small town, you can begin your Wushu Kung Fu journey right where you are — no fancy gym or massive training hall required.

What Is Wushu Kung Fu, Exactly?

Wushu is a modern expression of traditional Chinese martial arts. It blends fluid movement, athletic performance, and martial technique into a system that’s both artistic and powerful.

You’ll often see two branches of Wushu:

• Contemporary Wushu – focuses on performance, including jumps, forms, and weapons.

• Traditional Kung Fu – rooted in older fighting systems, emphasizing practical techniques and discipline.

At Arkansas Wushu, we believe in the beauty and discipline of both. Check out our Styles page to see what we have to offer!

Sometimes Wushu is also divided into Northern Styles and Southern Styles. Northern Styles are known for their high kicks, flashy moves, and acrobatics. Southern Styles are known for their powerful movements, deep stances, and intense fighting applications. You have probably seen both many times in the movies without realizing it.

If you are a Bruce Lee fan, than you have seen Wing Chun! This is a southern art known for it’s simplicity. Sammo Hung also practiced a Southern Style of Kung Fu known as Hung Gar. If you are more of a Jet Li fan, than you have seen Northern Wushu! Both Northern and Southern Kung Fu have created great actors and more importantly, legendary martial artist.

Can You Learn Wushu Without a School Nearby?

Absolutely. While training with a master is ideal, many people today start at home with nothing more than:

• A small open space,

• A phone or computer,

• And the right mindset.

💡 Tip: Check out our videos on YouTube to begin your Journey. They’re designed for people training at home with zero experience.

Beginner Wushu Basics You Can Practice Today

Start with stances — the foundation of every movement:

• 🐎 Horse Stance (Mabu) – Builds leg strength and endurance.

• 🏹 Bow Stance (Gongbu) – Trains balance and striking position.

• 🦶 Empty Stance (Xubu) – Great for mobility and transitional movement.

Once you’re comfortable, add:

• Basic punches (like straight punches and palm strikes),

• Kicks (like front kicks and side kicks),

• And eventually, full forms (Taolu).  WuBu Quan is the best place to start!

Daily Training Routine for Wushu Beginners

A 15-30 minute routine is all you need to build a habit:

1. Stretching (5-10 min) – Dynamic Stretching! Especially hips and hamstrings.

2. Stances + Basics (10-15 min) – Focus on form, not speed. Try to get the stances low!

3. Shadow Practice or Forms (5-10 min) – Put movements together.

4. Cool Down (5 min) – Prevent injury and increase flexibility. Use static stretching and controlled breathing.

Recommended Gear (Optional but Helpful)

You don’t need gear to start, but here are some things that can help:

• Lightweight martial arts shoes

• A basic training uniform (or just comfy clothes)

• 

• A practice staff (for traditional weapon forms)

🛒 Check out our recommended beginner gear here:
[Affiliate links to Century Martial Arts or Amazon]

Training Alone? Here’s How to Stay Motivated

• Set a goal like learning one form in 30 days.

• Record your progress (you’ll be shocked at how fast you improve).

• Leave a comment on our videos or message us — you’re not training alone if you’re part of the community.

Final Thoughts

Starting Wushu can feel intimidating, but the most important thing is just to begin. You don’t need a gym, a black belt, or to be in shape — you just need a willingness to move, learn, and grow.

Practical: The Most Miss-Defined Term in Martial Arts

The only way they could prove Kung Fu wasn’t practical, was to try to change the definition of the word!

When it comes to martial arts, few words are more more misunderstood—than “practical.”

In the modern Era where MMA schools are everywhere, you will hear lots of critizism for practicing traditional Karate or Kung Fu.  The argument is always something similar.

“Traditional martial arts are a wast of time, they aren’t practical.”
“You need MMA, Boxing, Jujitsi, or Judo if you actually want to know how to fight.”

But what if we’ve been defining “practical” all wrong?

Besides even if you train MMA, the techniques you are learning, most likely came from some form of traditional martial art or Kung Fu!

What Does “Practical” Even Mean?

By definition, practical means “useful and effective in real life.”
But here’s the question we should all be asking:
Real life for who?

If you’re in law enforcement or the military, then combat-based training might be essential. Even then, there are plenty of people who go through that training and still have no better than your average fighting skills.  For the average person—working a 9-to-5, raising a family, or aging gracefully—physical confrontation generally is not a daily concern.

So if a martial art helps you move better, stay healthy, stay sharp, and live longer… isn’t that more practical?

Which are you more likely to use in your everyday life? That cool flying arm bar the MMA guy taught you? Or the increased range of motion you have from daily stretching?

Traditional Martial Arts Build Real-Life Skills

Here are a few areas where traditional martial arts like Kung Fu, Karate, and Taekwondo offer long-term, real-world value:

• Hand-Eye Coordination: Great for driving, reaction time, sports, or simply not dropping your phone.

• Balance & Body Awareness: Especially important as we age—good balance prevents falls and injuries.

• Focus & Mental Clarity: Training forms (kata, taolu) builds concentration and mindfulness.

• Flexibility & Injury Prevention: Regular training improves mobility and reduces the risk of everyday injuries.

You Can Practice Traditional Arts for a Lifetime

Here’s something rarely talked about:
Combat sports often have an expiration date.

Styles like MMA, boxing, or Muay Thai rely heavily on sparring, explosive power, and full-contact training. These are intense systems that take a toll on the body. That’s why you rarely see 70-year-old MMA fighters.

But traditional martial arts? They’re built differently.
They emphasize flow, breath, posture, coordination, and internal strength—all things that age with you, not against you.

It’s not uncommon to see Kung Fu, Tai Chi, or Karate practitioners training well into their 80s and 90s. That longevity is practical.

“Combat-Only” Isn’t Always the Most Useful Approach

Modern systems like Krav Maga or Brazilian Jiu-Jitsu are praised for being “reality-based,” but they tend to focus solely on immediate threats—like being attacked in the street.

While this training is undeniably useful, it can overlook the other 99% of life where mental discipline, emotional control, and physical well-being are more important than throwing a punch.

Unfortunately the culture in some of these schools develops undesirable traits. Some MMA schools teach their students to mock other styles or schools, train them to be overconfident, and the fight culture can often lead to health risk.

For example, Jujitsu is great for ground fighting! It can teach you to submit your opponent or get up and get away if you need too! However, most MMA schools won’t tell you some of the hidden risk!

While grappling on the ground, you are in constant contact with your opponent, and can easily cause small abrasion or tears in the skin, which can easily lead to contact of open wounds between fighters!  This means that you can actually spread blood-borne diseases through training the art, possibly including  a STD related illnesses! Is it really practical to train to win a fight that may never come only to risk catching a life threatening disease? Some might consider that training “impractical”.

So… What Is Martial Arts Practical For?

Instead of asking, “Is this style practical?”
Maybe the better question is: “Practical for what?”

If your goal is to:

• Stay active and mobile as you age

• Improve your reaction time and confidence

• Build discipline and emotional control

• Train for life, not just self-defense…

Then traditional martial arts might just be the most practical choice of all.

Train for Life, Not Just for Combat

At Arkansas Wushu, we believe martial arts should improve every aspect of your life—not just prepare you for a rare worst-case scenario.

We blend traditional martial arts with modern understanding to help you build:

• Functional strength

• Everyday balance and coordination

• Calm, focused energy that benefits you at work, at home, and in daily life.

• Combat Application! (yes, we still have those too!)

Recommended Gear for Practical Training

🛡️ Looking for reliable training tools that can grow with you?

We recommend Century Martial Arts gear—durable, affordable, and used in our own training sessions and YouTube tutorials.

For some of our Tutorials, check out our YouTube page!

Final Thoughts

Let’s stop defining “practical” by how hard you can hit someone.
Let’s redefine it by how well you live.

Because if martial arts can help you move better, breathe deeper, and live longer—it might just be the most practical thing you ever do.

The Ultimate Guide to Everyday Self-Defense: Using a Cane, Umbrella, and Other Objects

When Traditional Weapons Aren’t an Option, Bring an Umbrella!

Picture this: You’re traveling, and security confiscates your tactical pen or perhaps you’re walking home, and a police officer questions why you’re carrying a baton. Many traditional self-defense tools such as knives, batons, and  even pepper spray—can be illegal in certain areas or raise suspicion.

In traditional Kung Fu, you would learn 18 different weapons! Obviously, you would never be able to carry that many, especially the long weapons! The idea was by learning the 18 traditional Arms, you could pick up and use just about anything as a weapon!

Smart self-defense isn’t about carrying a lot of self-defense tools—it’s about using everyday objects that blend into your environment. Two of the best tools for this purpose are the cane and an umbrella.

The Cane: A Warrior’s Walking Stick

Why It’s the Ultimate Everyday Weapon

✅ 100% Legal – No permits, no restrictions. You can carry it anywhere.
✅ No Suspicion – It’s just a walking aid. No one questions it.
✅ Surprisingly Devastating – A well-placed strike can break bones or disable an attacker.

Techniques That Give You an Edge

• Deception – Carrying a cane can make you appear weak, making your attacker over confident.

• Hook & Trap – Use the curved handle to control limbs or weapons.

• Long-Range Advantage – Keep attackers at bay with sweeping strikes. Perfect for keeping knives at bay.

💡 Pro Tip: A hardwood or reinforced cane looks unassuming but can take serious impact without breaking.

💡 Pro Tip: Most of the techniques you find in the Chuan Fa style of martial arts can easily be adapted for cane!

The Umbrella: The Forgotten Self-Defense Tool

Why It’s Better Than a Knife in Public

• Never Confiscated – You can take it through TSA without hassle.

• Hidden in Plain Sight – No one expects an umbrella to be a weapon.

• Multi-Use Defense:

  • Thrust → Works like a spear.

  • Swing → Functions like a baton.

  • Open → Becomes a makeshift shield.

Tactical Upgrade: What Separates the Good from the Useless

Most umbrellas snap under pressure. But a Blunt Umbrella (favored by executive protection teams) can withstand 200+ lbs of force—enough to dent a car door. That’s the kind of durability you want. There are also other options such as “The Unbreakable Umbrella”

Other Everyday Objects for Self-Defense

Even if you’re caught without a cane or umbrella, you can still defend yourself with items you already carry.

🔦 Flashlight – A 1000-lumen beam can blind an attacker long enough to counter. A solid metal body adds striking power.

📰 Rolled-Up Magazine – When tightly rolled, it functions like a baton and can fracture ribs. Works in places where weapons are banned.

👖 Belt (The Prison Shiv Technique) – The buckle becomes a striking tool, while the leather strap can entangle an attacker’s limb.

Training Tips: How to Make These Tools Effective

The 5-Second Rule

If you can’t deploy your tool in 5 seconds or less, it’s useless. Practice:
✔️ Quickly moving into positions that let you strike vital points.
✔️ Transitioning between different hand positions while warding off an attack.

“Dirty Tricks” That are Highly Effective!

• Umbrella jab to the groin → follow-up strike to the throat.

• Cane handle to the clavicle → A loud snap means the fight is over.

• “Accidental” trip with the cane → Immediate stomp to end the encounter.

Final Word: Smart Fighters Carry Smart Tools

While others hoard illegal weapons, the smart survivor carries tools that:
✅ Blend into everyday life
✅ Work in any legal jurisdiction
✅ Serve multiple purposes beyond self-defense

Your Next Move:

• Keep a combat-ready umbrella in your car or office.

• Learn three cane strikes this month. (check out a our YouTube video on Cane Defense!

• Train with what you already carry—because the best weapon is the one in your hand.

Would you trust your life to an umbrella or cane? Drop a comment below—we’ll help you get trained.

Are you ready to take on a new challenge that will improve your flexibility, strength, and overall mobility? Whether you’re a martial artist, an athlete, or someone who wants to enhance their physical capabilities, this is the perfect opportunity to achieve a new fitness goal.

I’m excited to announce the launch of my “30 Days to Learn the Splits” series on YouTube! This program is designed for beginners and intermediate practitioners alike, offering a structured, step-by-step guide to help you unlock the full splits in just one month. You’ll be amazed at the progress you can make when you dedicate just 10-15 minutes a day to targeted flexibility training.

Why Learn the Splits?

The splits are more than just an impressive feat of flexibility – they offer numerous benefits for your overall fitness and well-being. Here are just a few reasons to join this challenge:

• Increased Flexibility: Stretching the muscles in your legs and hips will increase your range of motion, helping you move more freely in everyday activities.
• Improved Strength: This challenge focuses not just on stretching but also on building strength in your hips, legs, and core to support your flexibility.
• Injury Prevention: Proper flexibility can help prevent injuries in martial arts and other physical activities by ensuring that your muscles and joints are less prone to strain.
• Better Posture: A flexible lower body can contribute to improved posture, relieving tension in the back and hips.

What to Expect in the Series

Each day of the challenge, you’ll find a new video posted on my YouTube channel that walks you through specific stretches and exercises designed to improve your flexibility. Here’s what you can expect:

• Daily Progression: Each video builds upon the previous one, ensuring steady, safe progress toward achieving the splits.
• Easy-to-Follow Instructions: Whether you’re a beginner or have some experience with flexibility training, I break down each movement so anyone can follow along.
• Full-Body Benefits: While the focus is on the splits, you’ll notice improvements in your overall mobility, muscle control, and strength.
• Motivational Tips: Flexibility training takes patience, and I’ll be with you every step of the way with motivational advice to keep you going!

Join the Challenge!

Ready to get started? Here’s how you can join the “30 Days to Learn the Splits” challenge:

1. Subscribe to My YouTube Channel: Stay updated by subscribing so you don’t miss any of the daily videos.
2. Watch and Follow Along: Set aside 10-15 minutes a day to follow along with the stretches and exercises in each video.
3. Track Your Progress: Measure how close you get to the full splits each week, and share your progress in the comments or on social media with the hashtag #SplitsChallenge.

Get Involved and Stay Connected!

If you’re looking for support and motivation during this challenge, don’t hesitate to reach out. I’ll be posting updates and tips on my Facebook, so be sure to follow me there as well. Let’s make this an engaging community effort – feel free to share your progress, ask questions, and connect with others taking on the challenge.

Are you ready to see results in just 30 days? Don’t wait – join the challenge today and unlock your flexibility potential!