Training TKBL
From WushuWiki
Tengkong Bailian Jump ouside/Lotus
Gaining Height For The Move First of all make sure you warm up, you wont be doing anything with sprained or stiff joints. Ok you can do any warm up you prefer, the warm up that your coach teaches you is probably best. For both these kicks you need to be able to jump, and really jump, I think to gain the best height in any jump you bend your legs, push all your energy into the ground and jump off your toes, which should straighten your legs and body and you will get great height. A good exercise for height is to squat on the ground so that your heels of your feet are off the ground, you will be balanced on your toes, and then jump , then land back in the squat and repeat 5-10 times. This exercise will work all the key muscles in the legs and torso for maximum jumping height.
[edit] Running Tengkong Bailian
This is similar to the running jump outside in the first section of the international compulsory changquan form.
You are going to kick with the right leg. So stand facing forward. The direction you are going to run is to the right.
1.) While facing forward, step with your left leg to the far right without moving your right leg yet.
2.) When your left foot is firmly rooted, move you right leg further to the right with the toes of the foot turned outwards. If done correctly, you should have run in an arc that is approximately 1/5 to 1/4 of a circle.
3.) Next kick/swing your left leg in a rising motion from left to right in front of you. This kick should be high as if you are going to kick someone in the face. At the same time you are swinging your leg up, make sure to swing your arms up with it. Your hands should slap together (back of right hand against palm of left hand) as you are rising. This, combined with the swinging leg, is where most of height comes from.
4.) As you are rising up in the jump after the slap, swing the right leg around in an outside kicking motion from right to left. Try to slap your foot with at least 1 hand.
While certain required transitions ask that you land your TKBL in a bow stance, it is better to practice the kick without the stance first. If you always practice your TKBL landing in the same stance, you will have difficulty performing the kick when a different form requires a different transition from TKBL.
[edit] Standing Tengkong Bailian
Start facing straight, When I teach this move i like to think of a clock. Start facing at 12 o'clock, both feet should be at least shoulder width apart, no wider, no shorter. Step forward with your left foot, then step forward with your right foot to meet the left (this gains a little power for the move), look forward and keep your head up, this helps me, next bend your knees so they cover your toes, Turn your upper body back so it passes through 1,2,3,4 o'clock ect, still keeping your feet forward at 12 o'clock, When your body reaches 6 o'clock, jump up off your toes, and swing your right leg up to kick your left hand, you should really kick and slap at between 7 and 9 o'clock. Finally bring both your hands in tight to your body, for example, your right hand to your left shoulder and vice versa (this keeps you body tight and will help you gain the extra 180 degrees to and in Mabu).
Also if you keep your legs straight and your body tight you will gain extra spin, so you can try 360 (start facing straight and land facing straight, one spin in the air), and then try spinning one and a half times 540. Remember the tighter your body, the faster you spin, the easier the move becomes, the better it will look and the more chance you have of pinning the mabu Landing.
