Training: Day of the Eagle

TRAINING:

DAY OF THE EAGLE

Preview:

Eagle: Fierce and Agile, Cunning and Quick, Light as a Feather, Sharp as a Knife...

One of the techniques that I have learned in San Soo is the Eagle Claw. The principles of the Eagle Claw serve as the inspiration for this set.

The Eagle Claw strike has two general variations. One is a three finger claw that uses the thumb, index finger, and middle finger to grip or tear. The other is like a palm strike with the fingers curled in, also used to grip or tear. This set incorporates both, to grip and to tear or rake. However, the Chin Na or leverage/lock applications of Eagle Claw Kung Fu are not present in this set. This is mostly a striking set.

I also used the Eagle as inspiration to incorporated the use of chopping motions and wide arm movements similar to Pi Qua Quan offensively/defensively and to increase shoulder flexibility. I've also incorporated the Falling Stance/Flat Stance to build leg strength and flexibility and applied as both a defensive and offensive motion.

In short, this is one of several workouts that I've composed inspired by different styles (namely animal styles) to build on different strategies and principles extant in the Art which I study. Overall, the Day of the Eagle work-out encompasses the use of the Eagle Claw Strikes, and it also focuses on the effective use of wide, winding strikes and the falling/flat stance as a defensive and offensive position.

Warmup:

Windmills:

• Open hand, fingers slightly curled (Eagle Claw)

Strikes:

• Inside rake
• Outside chop
• Eagle Claw Strike

Kicks:

• Heel kick (straight leg)

Arm Motions:

• Wide Arm Chop
• Wide Windmills Down
• Wide Windmills Up
• Wind Windmills Mixed
• Sweeping Arms

Stances:

• Falling Stance to Squat
• Falling Stance to Half-Horse to Center (Repeat)
• Winding Windmills to Falling Stance

Practice: 

Arm Strike Drills

• Outside Rake: Half Horse. Lead arm cross check. Rear arm rake.
• Outside Chop: Half Horse. Lead arm cross check. Rear arm outside chop.
• Outside Rake to Outside Chop (Pivot Optional)
• Circling Windmill Downward Chop: Half Horse. Lead arm cross check. Rear arm up up windmill. Pivot half horse. Rear arm (formerly lead) down windmill chop. 
• Eagle Claw Strike: Half Horse. Lead arm cross check. Eagle claw strike.

Leg Technique Drills

• Falling Stance Jam
• Falling Stance Jam to Sweeping Arm
• Falling Stance to Double Palm Thrust

Gripping Drills

• Grip To Face (Eyes/Chin or Nose/Chin)
• Grip To Elbow
• Grip To Shoulder
• Grip To Pec
• Elbow on Shoulder Lock (Foe's elbow on your shoulder)
• Spinning Wrist+Shoulder Lock (Spin under arm. Foe's wrist ends up locked in front).

Conditioning:

Pushups:

• Palm, Narrow position

Core:

• Supermans

Reflection:

Just a taste of my animal style inspired work outs. These styles help me focus on training and working my whole body. Different animal, different style, and different day, but all falling under unifying purpose and unifying principles.

The Eagle Claw is not exactly for beginners. The cross block/strike principles require an investment of practice and timing. The Falling Stance Squat takes flexibility. Furthermore, the effectiveness of the Three-Finger Claw as a grip must be well-practiced and conditioned in order to be effective and painful. Nevertheless, the majority of the raking strikes are immediately effective, and should not be practiced without professional supervision.