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

YORI ASHI

Shift from one position to another - left to right

OTS/SW

KBD

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

OI ZUKI - Jodan/Chudan

Stepping punch (same arm/same leg)

MF

ZKD

S

SANBON ZUKI

Triple punch (Jodan, Chudan, Chudan)

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

GEDAN BARAI  UKE

Downward sweeping block

MF/MB

FDD

H

MAE GERI

Front kick with back leg

MF

ZKD

 S

NIDAN REN GERI ON

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

MF

ZKD

YOKO GERI KEAGE   

Side Snap Kick (and on bag)

MS

KBD

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

KATA

Heian Sandan

Additional Kata: Heian Shodan; Heian Nidan

KUMITE

KIHON SANBON/GOHON KUMITE (Both sides) Counter on last technique

LLIF – Left leg in front

Migi Jodan Oi Zuki (LLIF)

MF

S

RLIF – Right leg in front

Hidari Age Uke (LLIF) x Gyaku Zuki or Mae Geri

MB

H

Migi – Right; Hidari - Left

Migi Chudan Oi Zuki (LLIF)

MF

S

Free Kumite

ADDITIONAL TECHNIQUES

Bunkai

Hold Downs (x1) - Hon Kesa Gatame

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