In a previous article, I discussed how to use resistance bands to train Wing Chun. See link below. 

Wing Chun home training Part 1: Resistance bands.

In this, part 2, I will explain how to train Wing Chun with a stability ball (also called Swiss ball). The stability ball is a popular fitness tool to train your core and balance. I will show you how to use it to train forceflow or jìn () [1]

For more information about forceflow:

Wing Chun Singapore: 6-13-3 a system for learning TCMA

The stability ball and forceflow training.

In Chu Sau Lei Wing Chun, we distinguish two main types of strength training:

  • (jìn); force flow: energetic strength, 
  • (lì). long fist: physical strength or body strength. 

Newton’s Law of Motion” is a fundamental principle to train forceflow“。

If you apply force, you will receive an equal feedback push (action force) in the opposite direction (reaction force).”

In summary, if you push (action force) you will receive an equal reaction (reaction force). The stability ball is responsive and flexible to use, therefore very well suited. Hereafter, I will discuss how to train forceflow with the stability ball. 

How to practice?   (Bruce Lee: Don’t think, feel!)

We train our Wing Chun with tools to get feedback and train our awareness.  Therefore, you need to practice slowly and mindfully.

When you engage with the stability ball: 

  • Breath in (notice any tension, strength or any uneasiness) 
  • Relax (body and mind)
  • Breath out, and let go of all tension 

When you pressure the ball, be aware how the feedback or reaction force affects your body and lower limbs. Don’t engage with your arms and shoulder, use your body structure. Visualize and feel the pressure as if someone pushes into your structure.     

Training with the stability ball.                                                             


Test your punching structure, sink, press and rise. 

  • Centre line punch or lian wan kuen, 
  • Cutting punch with chum kiu ma. 

Press and push.

The basic training methods:

Press is a slow but steady push. Hold this position for 10 to 20 seconds.

  • Test your ability to receive incoming force. 

Push is a faster, penetrating action, with an immediate and quick release. 

  • Test your linking and de-linking skills

Once you are familiar with the above basic moves, you can add variations:

  • Use different parts of your body, your chest, shoulder (sticky body range) forearms. 
  • Press or push from different angles, circles, Lan Sao, etc. 

Wing Chun intrinsic energies.

Tok Sao (Fou/Float) 

  • Expansive force, press up and forward

Gam Sao (Chum /Sink), sinking force.

  • Press down and away into the ball. 

Tan Sao (Tum /Draw), receive, absorbing force.

  • Absorbe and receive

Final words

In this post, I discussed how to train with the stability ball to develop forceflow or short strike. It is good fun, but its purpose should be clear. You must integrate and apply the skills learned into your actual training.  Ultimately, you should see an overall improvement in your Wing Chun skills.             

All the best and keep training. Looking forward to your comments. 

Wang Sifu, 

Chu Sau Lei Wing Chun


[1] Hendrik Santo, “Basic Wing Chun Kuen Art and Science”. 6 13 3 Publication, January 2016.