|
BASIC, KATA AND KUMITE
Bo
Weapon: Bo (we often train with a Jo two-thirds the length of a Bo )
Description: A pole one fist longer than your self.
Basic:
Always pick up the Bo with your left hand facing down and then your right hand facing up. The Bo, should be held, so that there are three equal parts.
Always start your exercises by stepping with your right leg first and striking with your right arm, unless you are told to change, no repeat with your left side.
1 A) Step forward with your right leg and punch out your right arm to the face height, pulling your left arm back under your elbow. The punch resembles a short punch but fully extends.
1 B) Step forward with your left leg and punch with the left arm to the face height and pull back your right arm so that the Bo stops on your upper arm just below the shoulder. Repeat ten times with five on each side.
2) Repeat both sides but this time strike Elbow height.
3) Repeat both sides but this time strike Knee height
4) Repeat both sides but this time double strike, the first to the face and the second to the elbow height
5) Repeat both sides but this time triple strike, the first to the face, the second to the elbow and the third to the knee height
6) (Now only on the right side)
Strike the first technique to the face the second one to the elbow and the third one over the head with the right arm while the left arm tucks the Bo under your left arm. Repeat ten times.
7) (now only with the left side)
Strike the first technique to the face the second one to the elbow and the third one ether into the groin area or under the face while the right arm pull the Bo on to your right shoulder. Repeat ten times.
Two more exercises to reinforce No 6 and 7.
8) (reinforce no 6) Standing with your right leg forward and your Bo stretched out in front of you. (Your Bo, is being grabbed from the back)
Lift your back foot up and jump backwards while twisting the Bo towards you and into your attacker, this will loosen there grip on the Bo and brake there balance. Now step towards the attacker with your right leg and strike to there head, followed by a strike to the elbow with your left arm and then a strike over the head with your right arm. Repeat ten times.
9) (reinforce no 7) Standing with your right leg forward and your Bo stretched out in front of you. (Your Bo, is being grabbed from the front)
Lift your front foot up and jump forwards while twisting the Bo away from you and into your attacker, this will loosen there grip on the Bo and brake there balance. Now step towards the attacker with your left leg and strike to there head, followed by a strike to the elbow with your right arm and then with your left hand strike ether into the groin area or under the face while the right arm pull the Bo on to your right shoulder. Repeat ten times. .
10) Standing upright with your feet shoulder width apart and your arms in front of you. Lift both arm up and snap the Bo above your head, like you would have done a snap punch, this will block any attack to the face. Now snap the Bo downwards blocking any stabbing attack to the body or groin area.
11 A) Continuing from No 10 and while the Bo is above the head, twist the Bo in a circle with your right arm and bring the Bo down to your right knee with your left hand under your right arm. You are now facing the right side and standing in a long stance
11 B) Now, bring the Bo back up and return to the original position circling the Bo above the head.
12) Standing upright with your feet shoulder width apart and your arms in front of you. Step forward with your right leg and block the Bo in front of you, perpendicular to the ground, with your left arm always at the top. Repeat this exercise with both legs, ten times but always keep the left arm up
13) Repeat No 12 but add in the strike. With the Bo perpendicular, pull the bottom of the Bo, your right arm, in a circle behind you and over the head.
There are more basic exercises as well as with the Bo reversed in your hands but these are enough to give you a good grasp of the Bo and help you with the kata.
Bo stepping basic
Stepping forward six times and backwards six times in long stance (Zenkutsu-Dachi) Starting with the left leg forward.
1 F) Step forward and strike to the side of the head with the front arm.
B) Step backwards and block the head with the front arm (This block is the same as the strike)
2 F) Step forward and strike to the side of the Elbow with the front arm.
B) Step backwards and block to the outside, right side of the body with the Bo perpendicular and your left hand at the top. Now when blocking alternate the sides and hands at the top.
3 F) Step forward and strike to the side of the knee from the outside with the front arm.
B) Step backwards and block on the outside of the knee (This block is the same as the strike )
4 F) Holding the Bo in front of you and horizontal, front kick. (Mai-Geri)
B) Step backwards and block on the inside of the knee (This block is the same as the strike in the previous attack only on the inside of the knee)
5 F) Holding the Bo in front of you and horizontal, Round house kick. (Mawashi-Geri)
B) Step backwards and block on the inside of the body with the Bo perpendicular and with your right hand at the top. Repeat but rotate hands every time.
6 F) Holding the Bo in front of you and horizontal, Side Kick (Yoko-Geri)
B) Step backwards and block from the outside of the body but down to the knee. Now step backwards and swing the Bo around the head and down to the knee height, which would be from the outside of your body. Now step back and swing the Bo around the head to block the same as the first time. Now repeat steps one and two, twice more.
Bo Kata
1 ) Standing upright with the Bo in your right arm at your side now Bow.
2 ) Step backwards into a long stance (Zenkutsu-Dachi).with your left leg
3 ) Bring your right arm in a circle and strike over the head while tucking the Bo under your left arm
3 ) Stand up with your left leg into a standing stance.
4 ) Bend your knees into a narrow Shiko-Dachi stance and thrust the Bo backwards.
5 ) Stand up and thrust the Bo forward.
6 ) Turn to the left with your left leg into a long Zenkutsu-Dachi stance and thrust the Bo forward perpendicular with the left arm at the top.
7 ) First pull the Bo towards your chest, then turn to the right with your right leg into a long Zenkutsu-Dachi stance and thrust the Bo forward perpendicular with the left arm at the top now in a circular movement on your right side, strike the Bo over the head.
8 ) Step to the right with the right leg into a long narrow Zenkutsu-Dachi and with your left hand block your knee with the Bo, now stamp the Bo downwards.
9 ) Step forward with your right leg into a Zenkutsu-Dachi stance and thrust the Bo forward perpendicular with the left arm at the top now in a circular movement on your right side, strike the Bo over the head.
10) Step forward with your left leg into a long narrow Zenkutsu-Dachi and with your left hand block your knee with the Bo.
11) Turn to the left with your left leg into a long Zenkutsu-Dachi stance and thrust the Bo forward perpendicular with the left arm at the top.
12) First pull the Bo towards your chest, then turn to the right with your right leg into a long Zenkutsu-Dachi stance and thrust the Bo forward perpendicular with the left arm at the top now in a circular movement on your right side, strike the Bo over the head.
13) Step to the right with the right leg into a long narrow Zenkutsu-Dachi and with your left hand block your knee with the Bo, now stamp the Bo downwards.
14) Step forward with your right leg into a Zenkutsu-Dachi stance and thrust the Bo forward perpendicular with the left arm at the top now in a circular movement on your right side, strike the Bo over the head.
15) Jump forward with your front leg but stay in a long stance and stab the Bo forward while turning it away from you. (this is your first Kiai but let it continue in to the next tecnoque)
16) Now pull your front leg back into a short long stance (Hun-Zenkutsu-Dachi) and pull the Bo towards you and inwards.
17) Step backwards with your front leg over your back leg and then step backwards with your back leg into a long stance (Zenkutsu-Dachi) while still keeping the Bo out in front of you.
Standing still for the next three techniques
18) Strike to the side of the head with your left arm and strike the Bo back with your right arm. (Two techniques)
19) Thrust the Bo forward perpendicular with the left arm at the top now in a circular movement on your right side, strike the Bo over the head.
20) Bring the Bo straight up with your left arm, striking under the chin and back down again. (Two techniques)
21) Stand up with your left leg so that your feet are shoulder width apart and your arms are in front of you. Lift both arm up and snap the Bo above your head, like you would have done a snap punch, this will block any attack to the face. Now snap the Bo downwards blocking any stabbing attack to the body or groin area.
22) Continuing from No 22 lift the Bo above the head, twist the Bo in a circle with your right arm and bring the Bo down to your right knee with your left hand under your right arm. You are now facing the right side and standing in a long stance (Zenkutsu-Dachi)
23) Now, bring the Bo back up and return to the original position circling the Bo above the head.
24) Step forward with your right leg into a Zenkutsu-Dachi stance and thrust the Bo forward perpendicular with the left arm at the top now in a circular movement on your right side, strike the Bo over the head.
25) Jump forward with your front leg but stay in a long stance and stab the Bo forward while turning it away from you. (This is your second Kiai but let it continue in to the next tecnoque)
26) Now pull your front leg back into a short long stance (Hun-Zenkutsu-Dachi) and pull the Bo towards you and inwards.
27) Stand up with your right leg and replace the Bo to your right side.
Bo Kumite
Both standing in Hun-Zenkutsu-Dachi with the left leg forward.
|
ATTACKER:
|
DEFENDER:
|
|
Holding the Bo in front of you and horizontal, step forward and strike over the head
|
Holding the Bo in front of you and horizontal, step backwards and block (Strike) to the head with your left hand and continue the circle with the Bo and strike opponents wrist with your right hand
|
|
Step forward and strike across the face
|
Step backwards and block (Strike) the face, now hook opponents Bo with the front end of your Bo and swing in an arc continuing the swing and strike the opponent on the head.
|
|
Jump forward and stab your Bo straight forward.
|
Step further back with your back and with your Bo perpendicular block, step backwards and strike to the opponents head with your right hand.
|
|
|
