Kampala Dojo-Uganda

Essential Karate

Contents

1. Fundamental of Karate
   • The Hand and Arm as Weapons
     1. Seiken (normal fist)
     2. Uraken (back fist)
     3. Shuto (hand sword)
     4. Others
   • The Leg as a Weapon
     1. Sokuto (foot sword)
     2. Chusoku (bsll of the foot)
     3. Haisoku (instep)
     4. Teisoku (arch)
     5. Kakato (heel)
     6. Hiza - geri (knee kick)
   • Preliminary Exercise
     1. Wrist exercise
     2. Exercise for the Achilles tendon
     3. Knee exercise
     4. Heel and ankle exercise
     5. Toe exercise
     6. Hip exercise
     7. Side exercise for roundhouse block
     8. Back exercise for roundhouse block
     9. Push - ups
     10. Leg - stretching cxercise
     11. Neck exercise
     12. Back streching exercise
     13. Knee - bend exercise
     14. Flexibility exercise for the legs
     15. Figer exercise
     16. Chest - to - feet exercise
     17. Shotei - zuke (hip exercise)
   • Stances
     1. Heisoku - tachi (blocked foot stance)
     2. Musubi - tachi (open foot stance)
     3. Heiko - tachi (parallel foot stance)
     4. Zenkutsu - tachi (forward stance)
     5. Kokutsu - tachi (back stance)
     6. Fudo - tachi (ready stance)
     7. Shiko - tachi (Sumo stance)
     8. Kiba - tachi (horse stance)
     9. Sanchin - tachi (fighting stance)
     10. Tsuru - ashi - tachi
     11. Uchi - hachiji - tachi (inner figure 8 stance)
     12. Soto - hachiji - tachi (outer figure 8 satance)
     13. Kake - ashi - tachi (hooked foot stance)
     14. Futa - achi - tachi (two - legged stance)
     15. Neko - ashi - tachi (cat stance)
     16. Shumoku - tachi or Toboku - tachi (T - shaped stance)
   • Uke (Defense)
     1. Defense against hand attacks
     2. Defense againset leg attacks
     3. Applying blocking techniques

2. Applications of Fundamental Techniques
   • Oi - zuki (Lunge Punch)
     1. Chudan - oi - zuki (middle body lunge punch)
     2. Turn after Chudan - oi - zuki (middle body lunge punch)
     3. Chudan - gyaku - zuki (middle body lunge punch from the reverse position)
     4. Jodan - oi - gyaku - zuki (upper body lunge punch from the reverse position)
     5. Chudan - soto - uke (middle body block from the outside)
     6. Chudan - gyaku - soto - uke (middle body block from the outside from the reverse position)
     7. Jodan - uke (upper body block)
     8. Jodan - gyaku - uke (upper body block from the reverse position)
     9. Zenkutsu - hiji - age - uchi (forward elbow upper thrust)
     10. Zenkutsu - gyaku - hiji - age - uchi (forward elbow upper thrust from the reverse position)
     11. Hiji - soto - uchi (elbow thrust from the outside)
     12. Hiji - gyaku - soto - uchi (elbow thrust from the outside from the reverse position)
     13. Sanchin - zuki (figanting blow)
     14. Sanchin - gyaku - zuki (fighting blow from the reverse position)
     15. Turn after Sanchin - zuki (fighting blow)
     16. Shuto - uke (hand sword block)
     17. Turn after Shuto - uke (hand sword block)
     18. Shotei - uke (palm heel block)
     19. Shotei - gyaku - uke (palm heel block from the reverse position)
     20. Haito - uke (reverse hand sword block)
     21. Koken - uke (arc fist block)
     22. Kaiten - jun - zuki (turn and thrust)
   • Oi - geri (Lunge Kick)
     1. Oi - mae - geri (front lunge kick)
     2. Oi - mae - keage (front lunge upper kick)
     3. Oi - yoko - keage (side lunge upper kick)
     4. Oi - mawashi - geri (roundhouse lunge kick)
     5. Oi - sokuto (lunge foot sword)
   • Breathing
     1. Ibuki
     2. Front breathing
     3. Back breathing
   • Mawashi - uke (Roundhouse Block)
     1. Migi - mawashi - uke (right roundhouse block)
     2. Hidari - mawashi - uke (left roundhouse block)
   • Enkei - gyaku - zuki (Reverse Thrust in a Circular Motion)
     1. Hidari - enkei - gyaku - zuki (left reverse thrust in a circular motion)
     2. Migi - enkei - gyaku - zuki (right reverse thrust in a circular motion)
   • Shuto - uke (Hand sword block)
     1. Migi - shuto - uke (right hand sword block)
     2. Hidari - shuto - uke (left hand sword block)
   • Rhythm in Karate

3. Kata
   • Taikyoku 1
   • Taikyoku 2
   • Pin - an 4
   • Pin - an 5
   • Saiha

4. Kumite (Sparring)
   • Preparatory Techniques for Jiyu - kumite (Free Sparring)
     1. Preparatory stance using Morote (both hands)
     2. Preparatory stance using Enshin (centre of the circle or pinwheel)
     3. Preparatory stance using Ryuhen (moving dragon stance)
     4. Preparatory stance using Maeba (front part of the wing)
     5. Preparatory stance using Birin (tail of dragon stance)
   • Ma - ai (Time and Space Relationship)
     1. So - ou - ma - ai (one step)
     2. Yudo - ma - ai (one and a half steps)
     3. Gendo - ma - ai (two steps)
   • Sanbon - kumite (Three Form Sparring)
     1. Sanbon - kumite using only the arms and hands
     2. Sanbon - kumite using legs as attacking weapons
   • Ippon - kumite (One Form Sparring)
   • Jiyu - kumite (Free Sparring)

5. Tameshiwari
   • The Dynamics of Tameshiwari
     1. Materials used
     2. Body contact areas
     3. Power and striking angle
     4. Speed
     5. Methods
   • Practicing Tameshiwari
     1. Tameshiwari using wood boards
     2. Tameshiwari using tiles
     3. Tameshiwari using biricks
     4. Tameshiwari using stones
     5. Tameshiwari using cinder blocks

6. Special Applications of Karate Techniques
   • Everyday Techniques for self - defense
     1. While shaking hands
     2. While walking
     3. While sitting
     4. Self - defense techniques for a woman walking
     5. Self - defense techniques using umbrellas
     6. Knife vs. Karate
     7. Practicing everyda self - defense techniques wearing Gi (taraditional karate costume)
   • Fitness Exercises
     • Importance of a proper diet
     • Daily physical and mental health care
     1. Basic exercises
     2. Exercises using chairs
     3. Exercises using a towel
   • Special Training Exercises
     1. Exercises using Makiwara (Karate striking boad)
     2. Exercises using sand bag.
     3. Exercises using mitts.
     4. Booshi - geri (kicking off a hat) and Tobacco - geri
     5. Exercises using the Shishaku - bo (1.2 - mtere - long = 4 - feet long rod)
     6. Exercises using barbells
     7. Exercises using Sashi (stone weights)
     8. Exercises using Tetsugeta (iron sandals)
     9. The bridge
     10. Exersises for the handstand
     11. The mysterious and amazing body
     12. Tumbling

7. The New Karate : Modernizing Shiai (Competition Karate)
   • Tameshiwari Scoring

• Glossary

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