Traditional Karate at Southwest Washington Shotokan Karate Club

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Traditional Karate at Southwest Washington Shotokan Karate Club

Traditional Karate at Southwest Washington Shotokan since 1996 Karate Club Today’s work out is brought to you by The Sweeps. About 24 min, give or take. 1. Let’s warm up with some sumo squats. Wide stance. Drop down to a very low squat. Rise up with right leg reaching towards a mawashi geri starting position. Switch legs. 25 total squats. 3 min. 2. Deep stretches for the body sides. Feet slightly bent, reach to the left then the right. Holding the stretch for a good 30s per side. Repeat several times. 2 min 3. Ham string stretches by reaching down to toes knees bent & back curved, reach mid level back straight & knee caps pulled up, rise all the way up. Repeat 12 times. Yoga style. 2 min. 4. Left leg forward, step forward with the right foot traveling in a low mawashi geri like arc. Extend right foot to nearly a full leg length. Support leg bent. Fists & elbows pointing forwards. Pause. Next, pull knee upwards finishing the sweep. Land in a front stance right leg forwards. Next, step back to a left leg forwards front stance. Upon landing, let the left foot sweep upwards & inwards as done in Tekki Shodan’s wave kick or nami-gaeshi. Try 20 step forward sweep, step back sweep sets. Switch sides. 6 min. 5. Next, we repeat the same techniques as above but add in arm techniques. When stepping forward, add in right hand back fist strike jodan followed by gyaku-zuki reverse punch chudan. Stepping back add in down block, then the left leg sweep, then reverse punch. Another 20 sets and switch sides. 6 min. 6. Warm down with 3 Tekki Shodan’s. 5 min. 7. Bonus: Bio-feedback: find something like a tree trunk. Use shoes if you want. Left leg forwards. Slowly, sweep against the trunk of the tree, pressing with the in-step part of the right ankle. Pause, then pull back. Next, using the left leg, press the sole of foot inwards against the tree trunk. Again, pause, press then release. Slow is great. 24 sweeps total then switch sides. www.TrainKarate.com A let’s not flip-out work out..

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-1— 0— +1— 225-65190_samp.indd 2 6/11/16 3:29 PM Table of Contents Foreword 000 Acknowl edgments 000 Part I The Techniques and How to Do Them 000 CHAPTER 1: An Introduction and How to Use this Book 000 CHAPTER 2: The Four Fundamental Requirements of Martial Arts 000 CHAPTER 3: W ith What and How Do I Make a Hitting Surface? 000 CHAPTER 4: Stances, the Body Postures of Karate 000 CHAPTER 5: The Dynamics of Stances 000 CHAPTER 6: Zuki: Th rusting T echniques 000 CHAPTER 7: Keri: Kicking Techniques 000 CHAPTER 8: Uchi: Striking Techniques 000 CHAPTER 9: Uke: Blocking Techniques 000 CHAPTER 10: Kuzushi: Techniques of Breaking Balance 000 Part II Principles of Karate Techniques 000 CHAPTER 11: How the Body Works: Joints and Muscles 000 CHAPTER 12: How the Body Works: Balance 000 —-1 —0 CHAPTER 13: Biomechanics: How do I Hit Something Hard? 000 —+1 225-65190_samp.indd v 6/11/16 3:29 PM vi TABLE OF CONTENTS Part III Internal Movement of Karate 000 CHAPTER 14: If I Juggle my Hips do I Hit Someone Harder? Hip Vibration 000 CHAPTER 15: Hit Th em Like a Steam Train: Using Body Shifting to Generate Translational Power 000 CHAPTER 16: Rockin’ and Rollin’: Rotation of the Body to Create Power, Coordination of Movement, and Superior Body Position 000 CHAPTER 17: Breathing: Th e Key to Co- ordination 000 CHAPTER 18: How Do I Hit Th ings and Not Fall Over? Keage, Kekomi, and Ate 000 CHAPTER 19: Is there equipment that can help me? 000 CHAPTER 20: Conclusions 000 About the Author 000 About the Illustrator 000 -1— 0— +1— 225-65190_samp.indd vi 6/11/16 3:29 PM Foreword Robin Rielly, 8th dan, International Shotokan Karate Federation It gives me great pleasure to see this book in print.
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