15 exercises regarding the topics Kumite, arm techniques, leg techniques, condition and concentration.
Kumite Exercice
Oi-Tsuki right
Mae-Geri left
Maeken-Tsuki left
Kumite Exercice
Zenkutsu-Dachi left, Kamae-Te left
Yori-Ashi in Zenkutsu-Dachi, Maeken-Tsuki left
Yori-Ashi in Zenkutsu-Dachi, Gyaku-Tsuki left
Jodan-Mawashi-Geri (or Mae-Geri)
Kumite Exercice
Kamae-Te in Moto-Dachi
Uraken-Uchi in Shiko-Dachi
Yoko-Geri
Kamae-Te in Moto-Dachi
Kumite Exercice
Kamae-Te left
Ippon-Ashi-Tsuki right in Moto-Dachi
Mawashi-Geri left
Gyaku-Tsuki right
Shuto-Uchi left
Kumite Exercice
Kamae-Te left
Maeken-Tsuki left
Ashi-Barai right
Gyaku-Tsuki right
Streetfighting
Mawashi-Geri with toes up to the inner side of the thighs or (rips)
Shuto-Uchi to the clavicle. It is important that the hip is turned while executing the kick.
Arm Exercice
Jodan-Age-Uke right
Gedan-Barai left
Uchi-Ude-Uke right
Soto-Uke left
Shuto-Uke right
Arm Exercice
Yoi
Step forward to Sanchin-Dachi left, Morote-Kakete left
Step forward to Sanchin-Dachi right, Morote-Haito-Uke right
On the spot Morote-Kakete right
Step forward to Sanchin-Dachi left, Chudan-Teisho-Uchi left
On the spot Haito-Uke right
On the spot Kakete right
Step back, then begin again from the beginning (other side)
Tsuki Exercice
Jodan-Tsuki (chin)
Chudan-Tsuki (solar plexus)
Gedan-Tsuki (deep hit)
Tsuki Exercice
Yoi
Jodan-Tsuki right in Yoi-Dachi (long distance)
Chudan-Tate-Tsuki left in Yoi-Dachi (medium distance)
Ura-Tsuki right in Yoi-Dachi (short distance)
=> good exercice to extimate distances (repeat ten times)
Tsuki Exercice
5 push-ups
Stand up in Moto-Dachi or Zenkutsu-Dachi
10 Tsuki
=> Repeat exercices ten times. This way the shoulders loose their tense.
Leg Exercice
Mae-Geri at knee height, snap back with leg but do not stand up
Mae-Geri at belly height, snap back with leg but do not stand up
Mae-Geri at head height, snap back with leg but do not stand up
=>
Perform
the
whole
exercise
SLOWLY.
Afterwards
perform
the
same
exercise
with
Mawashi-Geri.
Very
good
for balance.
Leg Exercice
Kin-Geri
Mae-Geri
Fumi-Komi
Mawashi-Geri
Ura-Mawashi-Geri
Yoko-Geri
Kagato-Geri
Kondition
Bend your knees
Stand up, Mae-Geri right
Bend your knees
Stand up, Mae-Geri left
=> Repeat exercice 20 times, arms change combat position (left / right).
Concentration
Kamae-Te left
Chudan-Tsuki right / left fist Hikite
Chudan-Yonhon-Hira-Nukite left / right open hand Hikite
Chudan-Teisho-Uchi right/ right fist Hikite