My own experience is that deep stance training is more effective than stretching and high kicks for re-making young Northern Shaolin students bodies so that they have a bigger range of movement potential. This is sometimes called, “getting the qi in the channels.”
While in my twenties, an hour a day of low stance training initially made my thigh muscles and shoulder muscles bigger, but as time passed and my alignment improved my muscles got smaller and smaller. This is sometimes called, “qi going into the bones.”

It’s true, my muscles got smaller. My alignment improved and along with it my ability to issue power, to connect (integrate), twist, and pulse (open/close). Believe it or not, I got weaker. Not lazy or deficient but muscularly weaker and functionally more sensitive.

Xinjyi Dragon and Tiger Stances: http://dojorat.blogspot.com/2010/04/chasing-another-dragon.html
More on the Dragon Stance: http://dojorat.blogspot.com/2010/05/xingyi-dragon-discussion.html

Doing this step back and forth across the room is a great exercise for the hips and leg twisting muscles. Bit hard on the knees.

http://northstarmartialarts.com/blog1/?p=1622

Apparently entertainers were viewed as extremely low-class people, in a way reminiscent of the European prejudice against the Rom people, and so today’s martial artists deny their arts’ roots in opera, dance, and village ritual.

Look at the athleticism in this Chinese opera scene:

Take a look at Jackie Chan breaking bricks on this German TV show:

Oh, that Jackie. What a clown. I’m sure he doesn’t know how to actually hit anybody.

I’ve read articles and books where Shaolin monks lamented their temple’s ongoing transformation into a performing arts organization, but maybe it’s just a return to form. The more things change…

Even more awesome Chinese opera here: http://www.youtube.com/watch?v=uB-p3Fi_6i4

http://needlethroughbrick.com/

DRAGON strengthens the legs and torso. It reduces Fire in the brain. (Metal, Fire). MONKEY quickens the hands. It pacifies the Spirit.(Water, Earth). TORTOISE improves the balance. It strengthens the Chi of the bones and tendons. ( Earth, Water). COCKEREL quickens the feet. It tones the Spleen and Stomach. (Water, Fire, Metal). SPARROWHAWK stabilizes the center. It exercises the Chi of the Hypogastrium. (Earth, Water). SNAKE improves swift directional change. It “Rubs” the Yin and Yang of the Spine. (Fire, Wood, Earth). PHOENIX strengthens the arms. It tones the Kidneys. (Metal, Water). TIGER strengthens the Spine. It purifies the breathing. (All Five Elements). HORSE teaches expansion power. It tones the Heart. (Fire, Wood). CHICKEN strengthens the feet. It tones the Liver. (Wood, Fire, Earth). EAGLEBEAR strengthens the Shoulders and Hands. It circulates the Breath. (Metal, Water). SWALLOW teaches low basin strength. It improves Mind/Body coordination. (Fire, Water).

- Mike Patteson

At the core of Sun Lu Tang’s Xing Yi Quan system is the 12 animals set. This set consists of 12 lines of movements, each emulating the fighting techniques of the 12 animals that come from heaven and earth. These are the Dragon, Tiger, Monkey, Horse, Water Lizard, Chicken, Sparrow Hawk, Swallow, Snake, Tai Bird, Eagle, and Bear. Regular practice of the 12 animals set benefits the practitioner both externally and internally. Externally, one learns the physical characteristics of each animal-the explosive power of the tiger, or the strength of the bear, for example. Internally, each animal form stimulates the internal energy, or Qi, in a particular and beneficial manner. The remainder of this article describes both the energetic work and the fighting applications of four of the animal forms: the Dragon, Tiger, Eagle, and Bear.”

-  Justin Liu,  Cultivation and Combat: The Fighting Animals of Xing Yi Quan.