Gong Fu translates as, "time accomplishment".  Lung Shan practice of Chang Quan or Northern Long Fist external martial arts is built upon the broad foundation of Nei Jia or the internal martial arts of Taiji, Xing yi, and Baguaquan.  Our two syllabi meet the P. E. standards for North Carolina's Department of Instruction and are meant to be used in public, charter, and home schools.

EXTERNALS GONG FU PARTIAL SYLLABUS

     Head Instructor: Mark Small                             Lead Instructor:  Thomas Lussier
              Assistance Instructor:  Adam Taylor


GOALS

  • Demonstrate 12 principles of kinesiology: Total body relaxation. Quiet and natural self awareness.  Two hands moving in harmony with the body. Natural breathing. Waist leading the movements. Slow, smooth, rhythmic movements. Quick, focused, and strong movements. Mental imaging before movement. Appropriate sized stances. Rooting through the feet. Moving on various levels. Amplifying and issuing intrinsic energy.
  • Demonstrate the power, speed, agility, and dexterity blending external with internal applications.

 

MEASURABLE OBJECTIVES

STRETCHING AND BREATHING WARM UP:

  • Lower & upper legs general stretching, God & King stepping, squats and lunges, etc.
  • Ba-shi static stances (jia): horse, bow and arrow, empty stance, hanging horse, 70/30, 'T' stance, tiger, 80/20.
  • Hips, waist, torso, shoulders & arms: bird's beak & rolling punches, crane arms, wheeling arms
  • Wrists & hands: Mantis & Gibbons hands
  • Shuaijiao diagonal pulling, & sweeps, small & giant Crane Walking, Bear Walking with high & low strikes, etc.
  • Various conditioning routines, such as push ups, and crunches, etc.

PERCEPTUAL & GENERAL MOTOR SKILLS: (SOLO & WITH PARTNERS)

  • Focus mit whole body punching & kicking
  • Straight line forms:  5 hands & 12 hands

SIMPLE PHRASES :

  • Springy legs (tan tui): marching, inside & outside crescent, double foot, screw, side, spinning kicks
  • Back bridges, wall walking, cartwheels
  • Falling & rolling (with spotters)
  • Shuaijiao standing and throwing
  • Dull sickle reaps rice
  • Deflecting blocks & strikes
  • Lion Dance lifts

COMPLEX PHRASES:

  • Elements of long fist forms including: Lian bu Continuous Step Sequence and elements of Yangingquan/Mizongquan’s Lost Word style form (Six Elbows)
  • One step sparring (san shou): Twenty (20) techniques
  • “Catch hands”, trap hands, joint locks (qin na):  Ten (10) techniques
  • Take downs: throwing and/or sweeping:  Ten (10)

COMPOUND PHRASES & WEAPON:

  • Proficiency in free style sparring (san shou)
  • Various solo & ensemble performance troupe routines & Lion Dance
  • Northern staff form

QIGONG & WARM DOWN:

  • Eight brocades, swimming dragon, crane walking, & chan sigong
  • Wuji standing


INTERNALS (NEI JIA - XING-YI/BAGUA/TAIJIQUAN)  SYLLABUS

                         
Head Instructor:  Mark Small                Lead Instructor:  Thomas Lussier
Assistance Instructors:  Liz Ridley, Kevin Jarvis

GOALS

  • Demonstrate the classical principles of xing yi, bagua, and taijiquan.
  • Demonstrate the principle of chansijin (silk reeling) in small, medium and large circles.
  • Demonstrate whole body linking through qi amplification
  • Use internal energy to deflect-hit, grab-bind, sweep-throw. da ti nien na shuai.


MEASURABLE OBJECTIVES

WARM UP STRETCHING AND BREATHING:

  • Squat to stand on tip toes with arms overhead, push out your back while circling your arms in front of your chest L & R, touch your toes, arch your back, repeat 2X.  Open and close your upper dan tian to turn, wheeling your  arms into a runner’s stretch with three alternating lunges.  With your hands at your L hip, open and close to turn and return R, repeat 2X.  One 3rd turning scoop your bowed arms forward in a  ma bo stance.
  • Ankle to small-of-the-back stretching with feet together and in L & R lunges
  • Wuji standing to amplify qi.
  • Crane Walking and Yin/Yang Stepping


STATIC AND DYNAMIC QI CULTIVATING EXERCISES:

  • Beng channel dan tien revolving in wuji and all stances
  • Tracing Pre- and Post-Heaven Ba Gua spiraling energy in static wuji stance
  • Coil and wrap steps; “spinning the axle and turning the wheel” tracing the pa kua pattern with chansijin legs
  • 1st four ba men: beng, lu, ji, and an
  • San ti stance training (jia)


QI CIRCULATING EXERCISES: 

  • Bagua circle walking with arc stepping
  • Chen Pan-ling long form, hsing I, swimming dragon bagua with palm changes
  • Yang Family style short form
  • Competition forms:   
    • Sun style
    • 42 Compulsory
    • Yang style
    • 24 Simplified
    • Chen Pan-ling style, the essence of Swimming Dragon baguaquan
    • Xing-Yi Linking set

 

ISSUING POWER & APPLICATIONS:

  • Fa jing in postures; in restricted and moving step push hands - tui shou; and in giant roll back - da lu
  • Classical Yang style two hand push hands
  • 2nd four pa men: cai, lie, zhou, and kao
  • Yang Family San shou - dispersing hands fighting set
  • Bagua 8 Mother Palm changes
  • Xing-yi Five Elements, Linking Set, and animal forms
  • Fengquan ---Mountain-top Boxing of Lingyunpai

 

PERCEPTUAL & GENERAL MOTOR SKILLS: (SOLO & WITH PARTNERS)

  • Xing-yi Five Elements, static and moving
  • Bagua Swimming Dragon form
  • Two person Bagua conditioning routine
  • Two person fighting routine, open hand and/or weapons


WEAPONS - THE HIGHER PHILOSOPHIES:

  • Xing-yi staff and spear
  • Taiji stick
    • broadsword
    • straight sword
    • fan

 

QIGONG & WARM DOWN:

  • Eight Brocades, Macro-Micro Orbit, elements of I Quan
  • Wuji standing & chan sigong , crane walking

 

Videos

 

 

 

 

If you snail mail me a check for $30 with return address I'll mail out an autographed copy.  

 

  Mark Small

23 Utopia Rd.

Asheville, NC.  28805

 

 

This Chinese martial arts primer on how to use taiji, xingyi and baguaquan principles for throwing an opponent represents over 40 years of experience on my part.  It is packed with useful knowledge. One chapter compares and contrasts Yang Family and Chen Pan-ling taijiquan forms; another sets out leverage-to-resistance principles; another shows how to use the Ba Men or Eight Gates; another explains the use of Silk Reeling Qigong for martial purposes; another explains the pre- and post-heaven bagua patterns as overlaid by the Lo River Map; another deals with san shou free fighting strategies; another sets out a series of exercises to use in training; the last chapter has descriptions of 37 applications detailed in over 100 photos displaying nei jia or internal martial art throwing techniques. There are lineage charts, an extensive bibliograhy, index and glossary. Master Chen Yun-ching of Taiwan has written the forward.