7 Day Wing Chun Starter Curriculum for Seniors
7 Day Wing Chun Starter Curriculum for Seniors
DAY 1 — Foundations & Posture
Focus: Stability, relaxation, and basic stance
- Warm‑up (3 min)
- Shoulder rolls
- Wrist circles
- Gentle knee bends
- Yee Jee Kim Yeung Ma (10 min)
- Step‑by‑step stance setup
- Hold for 20–30 seconds at a time
- Practice relaxing shoulders and softening knees
- Breathing + Centerline Awareness (5 min)
- Hands on centerline
- Slow breaths
- Feel balance and alignment
Goal: Build a stable base and understand Wing Chun posture.
DAY 2 — Siu Nim Tao (Section 1)
Focus: Relaxation, elbow control, slow precision
- Warm‑up (3 min)
- Siu Nim Tao Section 1 (10–12 min)
- Tan Sau
- Fook Sau
- Wu Sau
- Slow, mindful transitions
- Elbow Energy Drill (3–5 min)
- Slow straight punches
- Elbow stays down and in
Goal: Learn the core movement pattern of Wing Chun.
DAY 3 — Basic Striking & Structure
Focus: Safe punching mechanics
- Warm‑up (3 min)
- Straight Punching (10 min)
- 20 slow punches
- 20 medium‑speed punches
- Focus on elbow alignment, not power
- Guard Position + Centerline (5 min)
- Hands up
- Elbows in
- Relax shoulders
Goal: Build clean, joint‑friendly punching technique.
DAY 4 — Basic Defensive Hands
Focus: Tan Sau & Pak Sau
- Warm‑up (3 min)
- Tan Sau Drill (5 min)
- Slow extension
- Elbow down
- Relax wrist
- Pak Sau Drill (5 min)
- Gentle slap to the side
- Reset
- Keep shoulders loose
- Tan → Pak transitions (5 min)
Goal: Learn the simplest Wing Chun defensive tools.
DAY 5 — Footwork & Balance
Focus: Safe stepping and turning
- Warm‑up (3 min)
- Small Forward Step (5 min)
- Heel‑toe
- Stay centered
- Small Back Step (5 min)
- Keep balance
- No leaning
- Turning Stance (5 min)
- Slow hip rotation
- Knees soft
Goal: Improve mobility and stability without strain.
DAY 6 — Light Partner Drills (or Solo Alternatives)
Focus: Timing, distance, gentle interaction
If you have a partner:
- Pak Da (10 min)
- Slow pak sau + straight punch
- Switch roles
- Distance Awareness (5 min)
- Step in / step out
- Maintain balance
If training solo:
- Shadow Pak Da
- Slow stepping with guard
- Touch your own centerline to stay aligned
Goal: Introduce timing and coordination safely.
DAY 7 — Intro to Chi Sau + Review
Focus: Sensitivity, relaxation, flow
- Warm‑up (3 min)
- Gentle Chi Sau Rolling (8–10 min)
- Very light contact
- Slow circular motion
- Relax shoulders
- Feel pressure changes
Solo alternative:
- Roll your own arms
- Practice soft circular motions
- Review of the Week (5 min)
- Stance
- Siu Nim Tao
- Punching
- Tan / Pak
- Footwork
Goal: Connect everything into a calm, flowing practice.
What This 7 Day Curriculum Builds
- Better balance
- Improved posture
- Stronger legs without strain
- Relaxed, efficient movement
- Basic Wing Chun structure
- Confidence and body awareness