Direction: On the Spot - OTS; Moving Fwd - MF; Moving Bwd - MB; Moving sideways - MS

Stances: Zenkutsu Dachi - ZKD; Kokutsu Dachi - KKD; Kiba Dachi - KBD;  Fudo Dachi - FDD; Sochin Dachi - SND; Kosa Dachi - KSD;

Body position: Shomen - S; Hanmi  - H; Gyaku Hanmi - GH

KIHON

TEIJI DACHI

T Stance

OTS 

TJD

RENOJI DACHI

L Stance

 OTS

RD

GYAKU ZUKI (YORI ASHI)

Reverse punch with foot shift

MF/MB

ZKD

S

MAWASHI URAKEN UCHI  

Back fist strike from opposite hip (and on bag)

OTS

HKD

AGE UKE x GYAKU ZUKI

Rising block x reverse punch

OTS

FDD/ZKD

H/S

SOTO UDE UKE x GYAKU ZUKI

Outside forearm block x downward block

OTS

FDD/ZKD

H/S

GEDAN BARAI UKE x MAWATTE

Downward sweeping block x turn - twice - so once on each leg

OTS

FDD

H

MAE GERI

Front kick with back leg

OTS

ZKD

HIZA GERI

Knee strike (and on bag)

OTS

ZKD

OI ZUKI - Jodan/Chudan

Stepping punch (same arm/same leg)

MF

ZKD

S

SANBON ZUKI

Triple punch (Jodan, Chudan, Chudan)

MF

ZKD

S

GYAKU NUKITE

Reverse knife hand strike

MF

ZKD

S

AGE UKE x GYAKU ZUKI x GEDAN BARAI

Rising block x reverse punch x downward block

MF

FDD/ZKD/FDD

H/S

SOTO UDE UKE x GYAKU ZUKI x GEDAN BARAI

Outside forearm block x reverse punch x downward block

MF

FDD/ZKD/FDD

H/S

SOTO UDE UKE & EMPI UCHI & URAKEN UCHI x GYAKU ZUKI

Outside forearm block & elbow strike & backfist strike (same hand) x reverse punch

MF

FDD/ZKD/FDD

UCHI UKE x GYAKU ZUKI x GEDAN BARAI

Inside forearm block x reverse punch x downward block

MB

FDD/ZKD/FDD

H/S/H

SHUTO UKE

Knife hand block

MF

KKD

H

GEDAN BARAI  UKE

Downward sweeping block

MF/MB

FDD

H

EMPI UCHI

ZKD to FDD - elbow strike with opposite elbow into palm

OTS

FDD/ZKD

H/S

GYAKU ZUKI  

Reverse punch (and on bag)

MF/MB

ZKD

S

GYAKU ZUKI & UCHI UKE

Reverse punch & Inside forearm block (same arm)

MF

ZKD

S/GH

MAE GERI x GYAKU ZUKI & UCHI UKE

Front kick x reverse punch & inside forearm block (same arm)

MF

ZKD/FDD

 GH

MOROTE UKE

Augmented block

MB/MF

KKD

H

OI ZUKI x GYAKU ZUKI

Stepping punch (same arm/same leg)

MF

ZKD

S

KAGI ZUKI **

Hook punch

MF

ZKD

S

SHUTO UKE x TATE SHIHON NUKITE

Knife hand block x fourfinger vertical spearhand strike

MB

KKD/ZKD

H/S

MAE GERI

Front kick with back leg

MF

ZKD

MAE GERI  & FUMIDASHI MAE GERI

Front kick with back leg (OTS) & front kick with back leg stepping forward (same leg)

MF

ZKD

MAE GERI x MAWASHI GERI   ON

Front kick with back leg x roundhouse kick with opposite leg

NIDAN REN GERI ON

Two level alternate leg kick (Back leg first Chudan; Alt leg Jodan)

MF

ZKD

MAWASHI GERI

Roundhouse kick

MF

SND

URA MAWASHI GERI

Reverse roundhouse kick

MF

SND

MAE TOBI GERI  **  ON

Front jumping kick

MF

ZKD

USHIRO GERI KEKOMI  **

Back thrust kick

MF

ZKD

YOKO GERI KEAGE   

Side Snap Kick (and on bag)

MS

KBD

YOKO GERI KEKOMI   **

Side Thrust Kick

MS

KBD

KIZAMI NIDAN RENGERI  **

Two level alternate leg kick (Front leg first Chudan; Alt leg Jodan)

MF

ZKD

CHUDAN KAKE UKE x MIKAZUKI GERI & MAWASHI EMPI UCHI  **

Middle level hooking block x crescent kick & roundhouse elbow strike (same hand)

MS

KBD

KATA

Heian Godan

Additional Kata: Heian Shodan; Heian Nidan; Heian Sandan; Heian Yondan;

KUMITE

KIHON IPPON KUMITE

Hidari Jodan Oi Zuki (LLIF)                                          Migi Age Uke x Gyaku Zuki (LLIF)

RLIF - Right leg in front

Hidari  Chudan Oi Zuki  (LLIF)                              Migi Soto Ude Uke x Gyaku Zuki (LLIF)

Hidari  Mae Geri  (LLIF)                                            Migi Gedan Uke x Gyaku Zuki (RLIF)

Hidari  Mawashi Geri  (LLIF) (Jodan/Chudan)            45ο - Hidari Jodan Uchi Uke or                                                                                     Gedan Barai x Migi Gyaku Zuki (LLIF)

Free Kumite

ADDITIONAL TECHNIQUES

Self Defence

Bunkai

Hold Downs (x3)

Optional (use with discretion depending on ages and abilities of students)

    *  Bag-work/Makiwara - emphasis on correct foot and hand positioning      *  Stretching

    *  Core strength, conditioning, fitness and jumping