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

KOSA DACHI

Cross legged stance

KSD

SOCHIN DACHI (FUDO DASHI)

Big hour glass stance

SND

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

GEDAN BARAI  UKE

Downward sweeping block

MF/MB

FDD

H

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

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

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

SHUTO UKE x NUKITE

Knife hand block

MF

FDD/ZKD/FDD

H

MAE GERI

Front kick with back leg

MF

ZKD

NIDAN REN GERI ON

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

MF

ZKD

MAWASHI GERI

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

KATA

Heian Yondan

Additional Kata: Heian Shodan; Heian Nidan; Heian Sandan

KUMITE

KIHON IPPON KUMITE

RLIF - Right leg in front

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

LLIF - Left leg in front

Migi Chudan Oi Zuki (LLIF)                                       Hidari Gedan Uke x Migi Gyaku Zuki (LLIF)

Migi - right; Hidari - left

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

Free Kumite

ADDITIONAL TECHNIQUES

Bunkai

Hold Downs (x2)

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

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

    *  Core strength, conditioning, fitness and jumping