The ginga ( rocking back and forth or swing ) is the most fundamental capoeira movement. Basically the ginga is a sholder wide ( never stopping ) walking-step from where any other technique can be executed. Capoeira angola and capoeira regional have slightly different gingas. This video shows how the ginga can be practiced alone, in a group or with a training partner. Most common mistakes: stepping too fast and standing too upright. Performed by: Pequeños Mandingueiros, La Paz, BOLIVIA

In this lesson you will learn how to move backwards. ( in chinese: Hou Hua Bu )Basically it's the same as moving forward, only that now the back leg moves slightly before the front leg moves. Keep your upperbody upright and don't whip forward or back. Keep your fists up and look stright forward. ( see sanda fighting stance ) Move on the balls of your feet, but keep your heels pretty close to the floor. Don't stand up too much and avoid closing your legs. The distance between your feet should not change much. Don't hop too high. If there is too much up and down, you might not be able to change direction fast enough in case your opponent attacks you. Skip back fast and flat. Practice, practice, practice !

Animated Sanda Lessons:

Sanda Main

Sanda Fighting Stance

Performed by: Li Xin
Coach: Zhou Zhang Yong - Song Jiang Wushu School

In this lesson you will learn how to move forward while maintaining a sanda fighting stance. First you have to know that your legs carry your upper body. Don't lean forward, back or to the side while you step forward. The trunk acts as one unit and stays vertical. Make sure you keep your fists up and look staight forward. For more info on how to execute a sanda fighting stance, check the fighting stance video. When you move forward, the front leg moves first and the back leg follows shortly after. Move on the balls of your feet, but keep your heels pretty close to the floor. Don't stand up too much and avoid closing your legs. The distance between your feet should not change much. Don't hop too high. If there is too much up and down, you might not be able to change direction if your opponent attacks you. Skip forward fast and flat.

Animated Sanda Lessons:

Sanda Main

Sanda Fighting Stance

Performed by: Li Xin and Zhang Hua Dong
Coach: Zhou Zhang Yong - Song Jiang Wushu School