Dan Chi Sao is the first exercise you learn. The partners face each other in the C Back position. You connect arms: one partner placing their left Tan sao forward, and the other partner placing a right Fok sao on top of the Fok sao arm.

The partner holding the Tan Sao position begins the exercise by rotating the wrist to a palm forward position and then attacking with a palm strike. The second partner responds with a Jum Sao, impeding the forward movement of the strike. The second partner then attacks, punching over the arm of the first partner. This will turn the first partner into Bong Sao. Both partners then reset to the starting position.

Start with the PENG/HINGE stance in C Back position. Relax.

Always stick to the Centre line.

To strike an opponent pass through the door

 If the door is closed then wait

You can knock on the door and hope it opens

 If the keys are lost then remove the hinges

 If a spring loaded door then hold it

If a revolving door then wait for the correct time to enter

 If the door flies off its hinges then:

As he comes receive him

As he leaves escort him

Bridges

If there is a bridge in place then cross it

If there is no bridge then build one

Fighting force with force

Seek the hands, not the opponent’s body

Missing opportunity

Not setting up a strike with another strike

Being sloppy with your strike

Forcing your strikes

Not relaxing

Not sinking

Not maintaining good structure

Allowing the mind to freeze

Some people cannot find their own centre of balance. Imagine a tree, how strong would a tree be, if its roots were decaying? Obviously, it wouldn't take that much force to knock it over.

It is the same with martial arts. If you have a good stance then it will be harder to knock you over.

There are two ways to develop your stance.

The first being just sitting in your stance for about 45 minutes, if you can last an entire 45 minutes without any aches or pains anywhere, then you'll know you've found you centre.

In the beginning when doing chi sao, picture it as if you were doing push ups against the wall. Notice in order to keep your body square you need to push equally on both sides of your arms. Well, when you start doing chi sao it’s sort of like the same thing. You want to be able to maintain equal energies on both sides when you’re rolling. Literally, regardless of what position you are in:

The wrist for the most part is lined up with each other for both arms. The importance of equal energy, well it’s because of the inequalities of the forward drill when doing chi sao, that your opponent can use that to his advantage.

What we aim to develop

Sensitivity/Reaction Skills

Balance

Structure and technique (stance and movements)

Timing and speed

Control of power and distance

Clean attacking, blocking, and trapping technique

Good "bridging" skills, i.e. adhering to the opponent's forearms while delivering attacks and counter attacks to precise body targets at close range.