ONE DAY WING CHUN FREE TRIAL CLASS FOR SENIORS
Total time: ~3 hours (with breaks)
You can run it as a single workshop or split it into morning/afternoon blocks
0. WELCOME & ORIENTATION (15 minutes)
Goals: Build comfort, reduce anxiety, set expectations.
- Light introductions
- Explain what Wing Chun is and isn’t
- Emphasize safety, relaxation, and accessibility
- Quick overview of the day’s schedule
- Invite questions
Tone: Warm, calm, encouraging.
1. GENTLE WARM UP & JOINT MOBILITY (15 minutes)
Designed specifically for seniors.
- Neck circles
- Shoulder rolls
- Wrist mobility
- Gentle hip and knee warm‑ups
- Slow stepping to wake up balance
Focus: Loosen the body, reduce stiffness, prepare for stance work.
2. FOUNDATIONS: YEE JEE KIM YEUNG MA (20 minutes)
Teach the basic stance step‑by‑step.
- How to set the feet
- How to align the knees safely
- Upright spine and relaxed shoulders
- Why this stance protects joints
- How it builds balance and stability
Practice: Hold the stance for short intervals, with breaks.
3. CENTERLINE THEORY (15 minutes)
Simple, clear explanation.
- What the centerline is
- Why Wing Chun protects it
- Why seniors benefit from direct, efficient movement
- Demonstrate straight‑line vs. wide‑arc motion
Mini‑drill: Students touch their own centerline and practice guarding it.
4. SIU NIM TAO — SECTION 1 (25 minutes)
Slow, mindful, meditative.
- Tan Sau
- Fook Sau
- Wu Sau
- Elbow energy
- Breathing and relaxation
Practice: Move slowly, with pauses to correct posture.
BREAK (10 minutes)
Hydration, light stretching, questions.
5. BASIC HAND TECHNIQUES (30 minutes)
Keep it simple and safe.
Teach:
- Straight punch (elbow‑driven)
- Pak Sau (slap deflection)
- Tan Sau (palm‑up guard)
Practice:
- Slow punching
- Pak Sau on instructor’s hand
- Tan Sau transitions
Focus: Relaxation, structure, and accuracy — not speed.
6. FOOTWORK FOR SENIORS (20 minutes)
Gentle, controlled, joint‑friendly.
- Small forward step
- Small backward step
- Turning stance (slow)
- How to maintain balance while moving
Mini‑drill: Step + guard hand.
7. PARTNER DRILLS (30 minutes)
Very light, very safe.
Drills:
- Pak Da (pak sau + punch) — slow
- Distance awareness
- Timing with soft contact
Rules:
- No force
- No speed
- No pressure to “perform”
This is where seniors feel the fun of Wing Chun.
BREAK (10 minutes)
Encourage questions and conversation.
8. INTRO TO CHI SAU (20 minutes)
A gentle, friendly introduction.
- Explain purpose: sensitivity, not fighting
- Demonstrate rolling hands
- Let students try slow, soft rolling
- Emphasize relaxation and flow
Goal: Let them feel the unique energy of Wing Chun.
9. PHILOSOPHY & REAL WORLD APPLICATION (15 minutes)
Keep it practical and empowering.
- Efficiency over strength
- Calmness under pressure
- Using structure instead of muscle
- How Wing Chun helps balance, mobility, and confidence
10. MINI DEMO (10 minutes)
Show them what’s possible.
- Short Siu Nim Tao section
- Gentle Chi Sau exchange
- A few chain punches
- A simple defense sequence
This inspires and motivates.
11. CLOSING & INVITATION TO CONTINUE (10 minutes)
End with clarity and warmth.
- Review what they learned
- Explain the next steps if they join
- Offer a beginner’s path (forms, drills, conditioning)
- Invite questions
- Thank them for participating