In White Crane Kung Fu we have many principles which we can use in self-defence. From striking and kicking to locking and throwing, we train our footwork to evade an opponent’s attacks, and our sticking hands to control their limbs. At the heart of these, though, are the fundamental methods of developing the body so that it can execute these principles effectively.
We want to develop a body which can produce significant power without relying on muscular strength, otherwise we would only be able to defend ourselves against people who are weaker than us. And remarkably, one of the most common phrases that I have heard when visiting Master Su in China is “bu yong li”. This means don’t use strength – a phrase which might, at first, seem ridiculous in the West, where strength = power.
But in 2001, a book called “Anatomy Trains”, written by Tom Myers, publicised his research on the body’s fascia, and this is becoming more widely recognised and understood in the world of sports today. This research is critical in explaining and understanding, in the terms of modern science, how certain traditional training methods work in Chinese martial arts.
What is the Fascia?
In short, it’s a fundamental organ of structure and communication – an interconnected, multilayered web of connective tissue that runs throughout the entire body. For a long time, science thought that it was largely packaging material, so its significance was missed, but now this is all changing.
The fascia has the following five properties key to martial arts:
- Tensegrity (tensional integrity). It creates a body-wide spring-like structure which can absorb and distribute force throughout its entire network. Key in receiving, dissipating and redirecting an opponent’s force.
- Elasticity and recoil. It can store elastic potential energy when stretched and release it explosively as kinetic energy. Key in generating explosive power.
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Piezoelectricity. When stretched or deformed it generates a small electric charge. Intent to move creates a subtle pre-stretch, initiating the piezoelectric response, preparing the fascial web to release power. Key in mind-intent leading physical movement.
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Proprioception. Fascia is one of our richest sensory organs, allowing us a profound sense of body position, movement and tension in space. Key in detecting an opponent’s intent, balance and force vectors.
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Gliding. Allows layers of tissue to slide smoothly over one another. Key in generating fluid movement without internal resistance, allowing gains in speed, power and efficiency.
How do we Activate the Fascia?
It is clear that Chinese martial arts masters have been utilising this system widely for hundreds of years (at least). So, given how vital the development of the fascia should be considered for a serious martial artist, how is this actually achieved? At Tiger Crane Kung Fu, our answer is Shuang Yang, the White Crane internal form, similar to Tai Chi. Here’s how it works:
- Slow, Conscious Movement with Full-Body Integration. This allows the practitioner to feel and reprogram the fascia connections, consciously engaging the body’s tensegrity structure. This helps to connect and develop the fascia network throughout the whole body. The slowness also allows deep hydration of the fascia, improving its elastic properties.
- Slow, spiraling, coiling movements of the limbs and torso. This winds up the fascia, storing elastic potential energy, which is then released smoothly as the movement uncoils. This develops the skill of storing and releasing spring power.
- Intent leads the Power. Mental focus leads the movement and flow of energy, rather than just muscular contraction. Intent creates subtle pre-tension in the fascial web, allowing the release of power from the entire system, not just an arm or leg.
- Rooting and Absorbing. Sinking weight, connecting to the ground and receiving a force from an opponent into the feet. This develops the feeling of the full fascia network engaging and being supported.
- Pushing Hands. This is a sensitivity drill which is primarily around maintaining your own balance whilst exploring your partner’s weaknesses. This trains the proprioception to a high degree.
Obviously, Shuang Yang doesn’t create the fascia. It’s a system that everyone has in their body. However, it does educate and cultivate it, transforming it from a passive tissue into an active, intelligent, powerful system that we can use to make ourselves more effective martial artists.
It allows the generation of effortless, whole-body power, much improved rooting and stability, improved sensitivity and reaction, as well as structural resilience. Want to make yourself a more well-rounded martial artist? See you in Shuang Yang class!
“Slow is Smooth. Smooth is Fast!”
Here’s a video of Head Instructor Dave doing a section of the form.