Kihon
Unless stated otherwise all Kihon techniques are: 5 steps forward and 5 steps backwards.
All in Zenkutsu Dachi unless stated.
Move your cursor over the techniques to see a translation.
Sanbon Zuki
Soto uke, Gyaku Zuki Chudan, Gedan Barai
Gedan Barai, Gyaku Zuki Chudan, Choku Zuki Jodan
Uchi Uke, Gyaku Zuki Chudan, Gedan Barai
Gedan Barai, Gyaku Zuki Jodan, Choku Zuki Chudan
Shuto Uke in Kokutsu Dachi, front leg Mawashi Geri (or Ushiro Mawashi Geri or Yoko Geri Kekomi), Nukite in Zenkutsu Dachi
5 repetitions forward, turn, 5 repetitions forward
Ren Geri – Mae geri
from Zenkutsu Dachi (Chudan, Jodan)
Ren Geri – Mae geri, Yoko Geri Kekomi (Chudan, Jodan) from Zenkutsu Dachi
Ren Geri – Mae geri, Mawashi Geri (Chudan, Jodan) from Zenkutsu Dachi
Yoko Geri Keage Jodan from Kiba Dachi, Gyaku Zuki Chudan from Zenkutsu Dachi, Gedan Barai from Kiba Dachi
Ren Geri – Mae geri, Ushiro Mawashi Geri (Chudan, Jodan) from Zenkutsu Dachi
Yoko Geri Keage Chudan from Kiba Dachi, Gyaku Zuki Chudan from Zenkutsu Dachi, Gedan Barai from Kiba Dachi
Kata
Heian Sandan
Kumite
Kihon Ippon Kumite:
Attack from right and left side
| Attack | Defence |
| Right side Oi Zuki Jodan | Move out to right, Haiwan Uke in Kokutsu Dachi, Shuto Uke to neck in Zenkutsu Dachi |
| Left side Oi Zuki Jodan | Move out to right in Zenkutsu Dachi, left Age uke, grab wrist, left Mawashi Geri Chudan |
| Right side Oi Zuki Chudan | Step back with left leg, Soto uke, Empi Chudan in Kiba Dachi |
| Left side Oi Zuki Chudan | Step back with right leg in Zenkutsu Dachi, right Gedan Barai, grab wrist, left leg Mae geri Chudan, left Age Empi to chin |
| Right side Mae geri Chudan | Step back with right leg into Zenkutsu Dachi, left Ude Barai, Gyaku Zuki Jodan |
| Left side Mae geri Chudan | Step back with right leg in to Zenkutsu Dachi, reverse Osae Uke, Kizami Zuki |