20 repetitions of the following 25 waza. 10 ultra slow and light like太極拳 (Taikyokuken, Tai Chi: focusing on joint movement/joint compression and softness of the muscles). Then execute 10 repetitions only adding speed. Please note that the stance utilized, unless specified otherwise is 前屈立ち (Zenkutsu-dachi).
1) 中段順突き
Chudan Jun-zuki.
2) 三本連突き
Sanbon ren-zuki.
3) 中段前蹴り蹴上げ
Chudan mae-geri keage.
4) [連蹴り] 中段前蹴り蹴上げ ・上段前蹴り蹴上げ
[Ren-geri] Chudan mae-geri keage・Jodan mae-geri keage.
5) 中段前蹴り蹴上げ・中段順突き
Chudan mae-geri keage・Chudan jun-zuki.
6) 回し蹴り
Mawashi-geri.
7) 回し蹴り・中段逆突き
Mawashi-geri・Chudan gyaku-zuki.
8) 横蹴り蹴上げ (騎馬立ち)
Yoko-geri keage (Kiba-dachi).
9) 横蹴り蹴込み (騎馬立ち)
Yoko-geri kekomi (Kiba-dachi).
10) 横蹴り蹴上げ足を替えて横蹴り蹴込み (騎馬立ち)
Yoko-geri keage ashi o kaete yoko-geri kekomi (Kiba-dachi).
11) 後ろ蹴り蹴込み
Ushiro-geri kekomi.
12) 上段揚げ受け
Jodan age-uke.
13) 上段揚げ受け・中段逆突き
Jodan age-uke・Chudan gyaku-zuki.
14) 中段外受け
Chudan soto-uke.
15) 中段外受け・中段逆突き
Chudan soto-uke ・Chudan gyaku-zuki.
16) 中段外受け・寄り足横猿臂 (騎馬立ち)
Chudan soto-uke ・Yoriashi yoko-enpi (Kiba-dachi).
17) 中段外受け・寄り足横猿臂 (騎馬立ち) ・ 裏拳横回し打ち
Chudan soto-uke・Yoriashi yoko-enpi (Kiba-dachi)・Uraken yokomawashi uchi.
18) 中段内受け
Chudan uchi-uke.
19) 中段内受け・中段逆突き
Chudan uchi-uke・Chudan gyaku-zuki.
20) 中段内受け・上段刻み突き・中段逆突き
Chudan uchi-uke・Jodan kizami-zuki・Chudan gyaku-zuki.
21) 下段払い
Gedan-barai.
22) 下段払い・中段逆突き
Gedan-barai・Chudan gyaku-zuki.
23) 手刀中段受け(後屈立ち)
Shuto chudan-uke (Kokutsu-dachi).
24) 手刀中段受け(後屈立ち)・中段縦四本貫手
Shuto chudan-uke (Kokutsu-dachi)・Chudan tateshihon-nukite.
25) 手刀中段受け(後屈立ち) ・刻み前蹴り・中段縦四本貫手
Shuto chudan-uke (Kokutsu-dachi)・Kizami mae-geri ・Chudan tateshihon-nukite.
返し自由一本組手 (KAESHI JIYU IPPON KUMITE)
上段〜後ろ蹴り
(Jodan 〜 Ushiro-geri)
The initial attack for “Jodan” is not limited to jun-zuki. Jodan gyaku-zuki, kizami-zuki, uraken, haito, and so forth, may be used. Needless to say, this also applies to all of the other attacks, for example, Ushiro-geri could be a full 360-degree ushiromwashi-geri, or uramawashi-geri with either the front or rear leg; furthermore, any of these could be chudan, jodan or gedan. In all cases, the aim is to catch one’s training partner with the initial attack.
型 (KATA)
① 指定型 : 平安またわ鉄騎
Shitei-gata: Heian or Tekki.
② 得意型 (松濤館流)
Tokui-gata (Shotokan-Ryu).
③ 得意型 (松濤館流またわ浅井派松濤館流)
Tokui-gata (Shotokan-Ryu or Asai-Ha Shotokan-Ryu).
Insofar as reps are concerned, I tend to do each kata a minimum of three times. Once, slowly and very lightly; once following the standard rhythm with full speed and power; and once where I play with rhythm, and various uses of power for improved body control.
© André Bertel. Oita City, Japan (2025).
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