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First six classes
First class
- Standing Punch face 15
- Standing Punch chest 15
- Standing Punch stomach 15
- Shiko-dachi
- Shiko-dachi Double punch Right arm out 10
- Standing Double punch Left arm out 10
- Long stance Front kick both sides 15 x 15
- Repeat 1 , 2, 3 x 10 each
- Standing Triple punch (f, c and s) 15
- Shiko-dachi Triple punch (chest fast) 15
- Repeat front kick 10 x 10
- Standing Face block (Age-uke) 15
- Standing out side chest block (soto-uke) 15
- Standing Down block (gedan-uke) 15
- Repeat front kick 15 x 15
- Repeat 1, 2, 3, 5, 6, 12, 13, and 14 10 each
- Sunchin stance
- Sunchin stance Circle block (chudan-uke) 15
- Sunchin stance Open hand block (hike-uke) 15
- Long stance Round house kick 15x 15
- Teach stepping forward x 6 and backwards x 6 in long stance
- Long stance
A) Step forward and punch face x 6
Step backwards and block the face x 6
B) Step forward and punch chest x 6
Step backwards and out side block x 6
C) Step forward and punch stomach x 6
Step backwards and down block x 6
D) Front kick and step forwards x 6
Step backwards and down block with a revers punch x 6
- Repeat all the basic again x 10 in the different stances
- Teach uraken sideways
Second class
Repeat first class but foster from 1 to 20
- Standing Punch face 15
- Standing Punch chest 15
- Standing Punch stomach 15
- Shiko-dachi
- Shiko-dachi Double punch Right arm out 10
- Standing Double punch Left arm out 10
- Long stance Front kick both sides 15 x 15
- Repeat 1 , 2, 3 x 10 each
- Standing Triple punch (f, c and s) 15
- Shiko-dachi Triple punch (chest fast) 15
- Repeat front kick 10 x 10
- Repeat front kick 15 x 15
- Standing Face block (Age-uke) 15
- Standing out side chest block (soto-uke) 15
- Standing Down block (gedan-uke) 15
- Repeat 1, 2, 3, 5, 6, 12, 13, and 14 10 each
- Sunchin stance
- Sunchin stance Circle block (chudan-uke) 15
- Sunchin stance Open hand block (hike-uke) 15
- Long stance Round house kick 15x 15
Stepping basic in long stance
Long stance
A) Step forward and punch face x 6
Step backwards and block the face x 6
B) Step forward and punch chest x 6
Step backwards and out side block x 6
C) Step forward and punch stomach x 6
Step backwards and down block x 6
(You block with the same arm as the leg in front)
OR
(You block with the opposite arm as the leg stepping backwards)
D) Front kick and step forwards x 6
Step backwards and down block with a revers punch
E) Step forward and punch face
Step backwards and face block with a revers punch
(If you only counter with one punch then use the same arm to block again)
F) Step forward and punch chest
Step backwards and out side block (soto-uke) and double punch
(If you do two punches then you must block with the pull back arm)
G) Step forward and punch the stomach
Step backwards and down block with 1 punch to the face and 2 to the chest
(If you do three punches then you must block with the arm that is out)
H) Front kick and step forward
Step backwards and down block with 1 revers punch
I) Round house kick and step forward
Step backwards and Chudan-uke block (for now) and short punch
If you have time go over the short stance (sunchin-dachi) again and end of with the standing basic again.
Third class
- Standing Punch face 15
- Standing Punch chest 15
- Standing Punch stomach 15
- Shiko-dachi Double punch Right arm out 10
- Standing Double punch Left arm out 10
- Long stance Front kick both sides 15 x 15
- Standing Triple punch (f, c and S) 15
- Shiko Triple punch chest fast 15
- Long stance Round house kick 15 x 15
- Standing Face block (Age-uke) 15
- Standing Out side chest block (soto-uke) 15
- Standing Down block (gedan-uke) 15
- Long stance Round house kick 15x 15
- Sunchin stance Circle block (chudan-uke) 15
- Sunchin stance Open hand block (hike-uke) 15
- Long stance Side stamp kick 15 x 15
- Shiko-dachi Uraken sideways 15
- Standing Uraken downwards 15
- Shiko Uraken forwards 15
REST
Stepping basic in long stance
Long stance
A) Step forward and punch face x 6
Step backwards and block the face x 6
B) Step forward and punch chest x 6
Step backwards and out side block x 6
C) Step forward and punch stomach x 6
Step backwards and down block x 6
(You block with the same arm as the leg in front)
OR
(You block with the opposite arm as the leg stepping backwards)
D) Front kick and step forwards x 6
Step backwards and down block with a revers punch
E) Step forward and punch face
Step backwards and face block with a revers punch
(If you only counter with one punch then use the same arm to block again)
F) Step forward and punch chest
Step backwards and out side block (soto-uke) and double punch
(If you do two punches then you must block with the pull back arm)
G) Step forward and punch the stomach
Step backwards and down block with 1 punch to the face and 2 to the chest
(If you do three punches then you must block with the arm that is out)
H) Front kick and step forward
Step backwards and down block with 1 revers punch
I) Round house kick and step forward
Step backwards and Chudan-uke block (for now) and short punch
Teach the first half of the gekki-sai-di itchi always going back to the beginning, up to the first front kick and elbow strike..
Fourth class
Stepping basic in long stance
(You block with the same arm as the leg in front)
OR
(You block with the opposite arm as the leg stepping backwards)
A) Step forward and punch face x 6
Step backwards and face block with a revers punch
(If you only counter with one punch then use the same arm to block again)
B) Step forward and punch chest x 6
Step backwards and out side block (soto-uke) and double punch
(If you do two punches then you must block with the pull back arm)
C) Step forward and punch the stomach x 6
Step backwards and down block with 1 punch to the face and 2 to the chest
(If you do three punches then you must block with the arm that is out)
D) Front kick and step forward x 6
Step backwards and down block with 1 revers punch
(If you only counter with one punch then use the same arm to block again)
E) Round house kick and step forward x 6
Step backwards and Chudan-uke block (for now) and short punch
(If you only counter with one punch then use the same arm to block again)
Long stance Teach side kick 15 x 15
F) Side kick and step forward x 6
Step backwards and inside down block and double punch
(If you do two punches then you must block with the pull back arm)
Repeat teaching the first half of the kata, only a little foster and try and get up to the second open hand strike. Do not do the last two double punches but leave that for the next class
Teach the block and counters for the “ Basic Ju-ippon kumite”
Standing up, first step backwards 45% with your left leg and block the face with your right arm and then revers punch to the corner of the dojo. Repeat 6 times
For the chest it’s chudan-uke with the same arm punching to the face and a revers punch to the chest
For the stomach it’s down block, with one punch to the face and two to the chest
For the front kick it’s down block and a revers punch to the face
Now put them in two or in a straight line and repeat the block and counters against an attacker.
If there is time over do as much of the standing basic as you can
Before you end go over the kata twice more but leave the end for the next class
Fifth class:
- Standing Punch face 15
- Standing Punch chest 15
- Standing Punch stomach 15
- Shiko-dachi Double punch Right arm out 10
- Standing Double punch Left arm out 10
- Long stance Front kick both sides 15 x 15
- Standing Triple punch (f, c and S) 15
- Shiko Triple punch chest fast 15
- Long stance Round house kick 15 x 15
- Standing Face block (Age-uke) 15
- Standing Out side chest block (soto-uke) 15
- Standing Down block (gedan-uke) 15
- Long stance Round house kick 15x 15
- Sunchin stance Circle block (chudan-uke) 15
- Sunchin stance Open hand block (hike-uke) 15
- Long stance Side stamp kick 15 x 15
- Shiko-dachi Uraken sideways 15
- Standing Uraken downwards 15
- Shiko Uraken forwards 15
- Standing Double uraken sideways 15
- Long stance Side kick 15 x 15
Ju-ippon kumite, basic defense, in two’s or in a straight line.
Face , chest, stomach, front kick and now teach the defense for the round house kick. (step forward on the in side and block with both hands open, the closes hand does a uraken to the face and the other hand does a short punch)
Teach the kata in stages but this time finish the whole one
REST
Stepping basic in long stance
A) Step forward and punch face x 6
Step backwards and face block with a revers punch
(If you only counter with one punch then use the same arm to block again)
B) Step forward and punch chest x 6
Step backwards and out side block (soto-uke) and double punch
(If you do two punches then you must block with the pull back arm)
C) Step forward and punch the stomach x 6
Step backwards and down block with 1 punch to the face and 2 to the chest
(If you do three punches then you must block with the arm that is out)
D) Front kick and step forward x 6
Step backwards and down block with 1 revers punch
(If you only counter with one punch then use the same arm to block again)
E) Round house kick and step forward x 6
Step backwards and Chudan-uke block (for now) and short punch
(If you only counter with one punch then use the same arm to block again)
F) Side kick and step forward x 6
Step backwards and inside down block and double punch
(If you do two punches then you must block with the pull back arm)
Now teach sunchin stepping with the single, double and triple punches but only block when stepping backwards
Sixth class:
(seeping forwards)
Left leg long stance Punch face
Right leg long stance Punch chest
Left leg long stance Punch stomach
Right leg long stance Double punch (left arm out)
Left leg long stance Double punch (right arm out)
Left leg long stance Triple Punch (face, chest and stomach)
Right leg long stance Triple punch (chest)
Left leg long stance Front kick (right leg)(mai-geri)
Right leg long stance Front kick (left leg)
FIRST KATA (Gekki-sai-di 1)
(stepping backwards)
Left leg long stance Rising block (age-uke)
Right leg long stance Out side block (soto-uke)
Left leg long stance Down block (gedan-uke)
Right leg long stance Open hand down block (gedan-shoti)
Left leg long stance Round house kick (right leg )(Mawashi-geri)
Right leg long stance Round house kick (left leg)
First kata
Ju-ippon kumite in two’s or in a straight line, then teach the side kick (turn and inside down block and double punch to the back)
Teach the basic with the bo (long pole)When you step forward alternate legs and arms
Strike the face x 10
Strike the elbow x 10
Strike the knee x 10
Double strike (face , elbow) x 10
Triple strike (f, e and knee) x 10
Right side only triple strike (face, elbow and on the head) x 10
Left side only triple strike (face, elbow and up to the face) x 10
Right leg forward, jump forward and stab x 10
Right leg forward, jump backwards and stab x 10
Start randori
In twos and facing each other with there legs in shiko:
A) Only punch and block
B) Add in the front kick
C) Add in the uraken
D) Add in round house kick
Change partners if possible and repeat
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