Stance Mastery

Foundational Stances (Kihon Dachi)

• Heisoku Dachi (Closed Foot Stance): Mastering the correct alignment of the feet, ensuring stability and balance for foundational movements. Understanding how this stance relates to initiating and transitioning between other stances.
• Musubi Dachi (Attention Stance): Achieving precise foot placement (45-degree angle), proper posture, and mental focus. Learning the relationship of Musubi Dachi to Reiho (Etiquette) and readiness.
• Heiko Dachi (Parallel Stance): Developing stability and balance with feet shoulder-width apart and parallel. Understanding its application as a transitional stance for more advanced movements.
• Hachiji Dachi (Natural Stance): Establishing a natural, relaxed stance with feet shoulder-width apart and toes slightly outward. Recognizing its role in generating power and efficient movement.

Transitional and Fighting Stances

• Zenkutsu Dachi (Front Stance): Mastering proper weight distribution (70% front, 30% rear), knee alignment (over the ankle), and posture. Understanding the biomechanics of power generation and stability in Zenkutsu Dachi.
• Kokutsu Dachi (Back Stance): Developing balance and agility with 70% of the weight on the rear leg and proper knee alignment. Understanding Kokutsu Dachi's defensive applications and efficient transitioning.
• Kiba Dachi (Horse Riding Stance): Achieving a low, stable stance with knees bent and feet parallel. Building lower body strength and understanding Kiba Dachi's role in lateral movements and generating power from the core.
• Neko Ashi Dachi (Cat Stance): Maintaining a light, agile stance with minimal weight on the front foot. Understanding its application for quick evasions, counter-attacks, and maintaining balance in dynamic situations.
• Sanchin Dachi (Hourglass Stance): Developing a strong, rooted stance with inward tension and internal alignment. Understanding the bio-mechanical advantages of Sanchin Dachi for generating power and resisting force, as well as its link to developing the body's internal structure.

Basic Blocking Techniques (Uke Waza)

Upper Body Blocks

• Age Uke (Rising Block): Executing a powerful upward block to protect the head and upper body. Mastering proper arm positioning, speed, and power generation from the legs and core.
• Soto Uke (Outside Block): Deflecting attacks directed at the mid-section with a circular outward motion. Understanding proper body positioning, rotation, and application of force to effectively redirect an incoming strike.
• Uchi Uke (Inside Block): Deflecting attacks directed at the mid-section with a circular inward motion. Mastering proper arm trajectory, core engagement, and utilizing the block to create openings for counter-attacks.
• Gedan Barai (Downward Block): Deflecting low attacks directed at the legs or groin. Developing speed, accuracy, and power generation from the hips and legs.

Advanced Blocking Concepts

• Double Block (Morote Uke): Combining two blocks simultaneously for enhanced defense. Mastering coordination, timing, and the ability to adapt to multiple attackers.
• Shuto Uke (Knife Hand Block): Using the edge of the hand to block attacks with precision and control. Understanding the proper hand formation, target areas, and application in self-defense situations.
• Kake Uke (Hooking Block): Redirecting an opponent's limb using a hooking motion with the forearm. Mastering the proper angle, leverage, and timing to disrupt an opponent's balance.
• Juji Uke (Cross Block): Employing a crossed-arm block to protect the face or upper body. Understanding the proper arm positioning, power generation, and application in close-quarters combat.

Striking Techniques (Tsuki Waza & Uchi Waza)

Punching Techniques (Tsuki Waza)

• Seiken Chudan Tsuki (Middle Level Punch): Delivering a powerful straight punch to the solar plexus. Mastering proper fist formation, body alignment, and power generation from the legs and core.
• Seiken Gyaku Tsuki (Reverse Punch): Executing a punch with the opposite hand and foot forward. Understanding the mechanics of rotation, hip engagement, and maximizing power transfer.
• Seiken Oi Tsuki (Lunge Punch): Delivering a punch while stepping forward, increasing range and power. Mastering proper timing, footwork, and maintaining balance during the lunge.
• Age Tsuki (Rising Punch): Delivering an upward punch to the chin or face. Understanding the proper trajectory, target areas, and application in close-quarters combat.

Striking with Hand and Elbow (Uchi Waza)

• Shuto Uchi (Knife Hand Strike): Delivering a strike with the edge of the hand to the neck or vital points. Mastering precise hand formation, target accuracy, and maximizing impact.
• Tettsui Uchi (Hammer Fist Strike): Striking with the bottom of the fist in a downward motion. Understanding proper hand formation, target areas (e.g., collarbone, temples), and application in close-quarters.
• Empi Uchi (Elbow Strike): Utilizing the elbow for close-range attacks with devastating power. Mastering various elbow strike techniques, including forward, upward, and backward strikes.
• Uraken Uchi (Back Fist Strike): Delivering a strike with the back of the fist to the face or head. Understanding proper hand formation, target areas, and generating power from the shoulder and arm.

Kicking Techniques (Keri Waza)

Basic Kicks

• Mae Geri (Front Kick): Delivering a straight kick to the stomach or groin. Mastering proper foot alignment, knee elevation, and hip extension for maximum power.
• Mawashi Geri (Roundhouse Kick): Executing a circular kick to the head, ribs, or legs. Understanding proper body rotation, hip flexibility, and timing for optimal impact.
• Yoko Geri (Side Kick): Delivering a kick to the side with the blade of the foot. Mastering proper body alignment, hip rotation, and maintaining balance during the kick.
• Ushiro Geri (Back Kick): Executing a kick backwards towards an opponent behind you. Understanding proper body rotation, target acquisition, and power generation from the glutes and hamstrings.

Advanced Kicking Concepts

• Kizami Geri (Jab Kick): Using a quick front kick as a jab to disrupt an opponent's balance or create an opening. Mastering speed, accuracy, and timing.
• Hiza Geri (Knee Strike): Delivering a knee strike to the groin, stomach, or head in close-quarters. Understanding proper body positioning, target areas, and maximizing impact.
• Axe Kick (Kakato Geri): Delivering a downward kick with the heel of the foot. Mastering the proper leg raise, downward snap, and maintaining balance.
• Multiple Kicks (Ren Zoku Geri): Combining multiple kicks in a sequence for increased offensive power and versatility. Mastering transitions between kicks, maintaining balance, and adapting to an opponent's movements.

Kata Fundamentals

Basic Kata (Taikyoku Kata)

• Taikyoku Shodan (First Cause): Mastering the foundational movements, stances, and techniques. Understanding the principles of Kihon (basics) and their application within a structured form. Learning the proper execution of basic blocks (Gedan Barai, Age Uke) and punches (Oi Tsuki).
• Pinan/Heian Kata Series (Peaceful Mind): Progressing through the series to build upon the foundations learned in Taikyoku. Understanding the integration of stances, blocks, strikes, and footwork. Learning to apply the principles of Bunkai (application) to understand the practical meaning of each movement. Specifically the 5 kata, Heian Shodan, Heian Nidan, Heian Sandan, Heian Yondan, and Heian Godan.

Kata Performance and Understanding

• Bunkai (Application): Interpreting and applying the movements within Kata to real-world self-defense scenarios. Understanding the principles of leverage, body mechanics, and target areas for effective application.
• Embusen (Path of Performance): Mastering the spatial awareness and directional changes within Kata. Understanding the importance of proper footwork, balance, and maintaining a strong center of gravity.
• Kime (Focus): Generating maximum power and focus at the point of impact in each technique. Understanding the importance of proper breathing, body alignment, and mental concentration.
• Zanshin (Remaining Mind): Maintaining awareness and focus after the execution of a technique. Understanding the importance of alertness, readiness, and anticipating an opponent's next move.

Kumite (Sparring) Fundamentals

Basic Kumite Drills

• Ippon Kumite (One-Step Sparring): Practicing controlled attacks and defenses with a single step. Mastering timing, distance, and proper technique execution.
• Sanbon Kumite (Three-Step Sparring): Executing a series of three attacks and defenses in a controlled manner. Developing coordination, speed, and the ability to adapt to changing situations.
• Gohon Kumite (Five-Step Sparring): Performing a longer series of attacks and defenses to build endurance and stamina. Enhancing reflexes, anticipation, and the ability to maintain focus under pressure.

Advanced Kumite Concepts

• Distance (Maai): Understanding the importance of maintaining the proper distance for effective attacks and defenses. Mastering the ability to adjust distance quickly and efficiently.
• Timing (Timing): Recognizing and exploiting openings in an opponent's defense. Developing the ability to anticipate attacks and counter with precision.
• Strategy (Sakusen): Developing a plan for approaching and engaging an opponent. Understanding the importance of feints, deception, and adapting to an opponent's weaknesses.
• Mental Focus (Mushin): Cultivating a state of mental clarity and focus during sparring. Mastering the ability to react instinctively and without hesitation.