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

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

OI ZUKI x GYAKU ZUKI

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

UCHI UKE & KIZAMI ZUKI x GYAKU ZUKI

Inside forearm block & jab punch (front hand) x reverse punch

MB

KKD/ZKD

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

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

KEKOMI GERI

Step forward SND

MF

SND

KATA

Heian Yondan

Additional Kata: Heian Shodan; Heian Nidan; Heian Sandan

KUMITE

KIHON IPPON KUMITE

Jodan Oi Zuki (LLIF or RLIF)                                                                                                    Age Uke x Gyaku Zuki (LLIF or RLIF)

RLIF - Right leg in front

Chudan Oi Zuki  (LLIF)                                                                                                     Soto Ude Uke x Gyaku Zuki (LLIF or RLIF)

LLIF - Left leg in front

Mae Geri  (LLIF)                                                                                                                     Gedan Uke x Gyaku Zuki (LLIF or RLIF)

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

Chudan Kekomi Geri   (LLIF)                                            45ο - Chudan Soto Ude Uke or Osae Uke x Kizame Zuki(LLIF or RLIF)

Free Kumite

ADDITIONAL TECHNIQUES

Self Defence

Bunkai

Hold Downs (x4)

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