Tai Chi Ball practice (Taijiqiu)
- Miguel Briske
- 28 abr
- 3 Min. de lectura
Ball practice is very important within the traditional Tai Chi training curriculum and in most internal martial arts styles in general.
In the past, Tai Chi Ball ( Taijiqiu ) was very popular, and most Tai Chi masters taught this method alongside other power-development practices (Xing Gong), such as striking sandbags (Da San Dai) or training with the “Bang” (Xing Gong Bang).
A Forgotten Practice
Unfortunately, in the process of turning Tai Chi into a popular and widespread activity, many of these important training methods fell into disuse or were reserved only for a few students truly committed to the traditional way of practicing this art.
As a result, today it is very difficult to find teachers who still teach the original ball practice within Tai Chi. Most ball training seen nowadays consists of simple exercises recreated based on what people assume the old methods were like.
My Experience
Likewise, very few people are familiar with the ancient Tai Chi Ball forms. In my case, I was fortunate enough to learn two different forms from two of my teachers.
The first was a Wudang Tai Chi form that I learned in 1991, which modestly laid the foundation for my ball practice.
Later, in the year 2000, I had the privilege of learning a Chen-style Tai Chi Ball form, along with a full set of Jibengong (fundamental training) specific to this practice. This is the form I currently practice and teach, as I consider it far superior to the first one I learned, both physically and technically.
The progression in ball practice ranges from simple exercises—performed individually and repetitively—to complex forms that gradually increase the physical and technical demands on the practitioner.
Throughout training, different types of balls are used, varying in size, texture, and weight. Some forms even involve heavy balls with handles to develop grip strength.
Main Benefits of Tai Chi Ball Practice
Tai Chi Ball practice essentially provides the same benefits as empty-hand practice, but in certain aspects, it enhances them significantly.
We can highlight that Tai Chi Ball practice:
Develops a high level of awareness and control of muscular work during movement—something often underestimated in standard empty-hand Tai Chi practice.
Improves the ability to move multiple parts of the body in harmony at the same time.
Enhances the circularity and continuity of movements.
Forces greater attention and precision due to the manipulation of an external object.
Builds a very solid body structure by strengthening ligaments and the joints associated with them.
In my view, one of the greatest benefits of this practice is that, since the hands are holding the ball, their natural movement—and that of the arms—is restricted.
Because of this, we can more easily understand and embody one of the fundamental principles of Tai Chi:
“The hands move from the body,
specifically from the spine.”
In other words, any movement seen in the arms and hands originates from the primary actions of the spine—turning, extending, and bending.
This is a key principle that ball practice helps to understand and develop quickly and effectively.
This has been just a general introduction to Taijiqiu practice. I’ll leave you here until the next article—and in the meantime, I wish you good training.
