Updated daily self-training regime

基本(KIHON) 

* Please note:  the tachikata 前屈立ち (Zenkutsu-dachi) unless otherwise stated.

その場基本 (SONOBA-KIHON)

①  三本連突き[八字立ち] (Sanbon ren-zuki [Hachiji-dachi]).

②  前蹴り蹴上げ [閉足立ち]  (Mae-geri [Heisoku-dachi]).

③  横蹴り蹴上げ [閉足立ち]  (Yoko-keage [Heisoku-dachi]).

④  右中段逆突き(Migi chudan gyaku-zuki).

⑤  左中段逆突き(Hidari chudan gyaku-zuki).

移動基本 (IDO-KIHON)

① 中段順突き (Chudan jun-zuki).

② 上段順突き(Jodan jun-zuki).

③ [自由立ち、自由な構え] 飛び混んで刻み突きから上段順突きそして送り足中段逆突き (Tobi-konde kizami-zuki kara jodan jun-zuki soshite okuriashi chudan gyaku-zuki).

④ 中段前蹴り蹴上げから上段前蹴り蹴上げ (Chudan mae-geri keage kara jodan mae-geri keage).

⑤ 中段前蹴り蹴上げから中段順突き(Chudan mae-geri keage kara chudan jun-zuki).

⑥ [自由立ち、自由な構え] 前蹴り蹴上げから横蹴り蹴込み、回し蹴り、後ろ蹴り蹴込み、裏拳横回し打ちそして中段逆突き ([Jiyu-dachi, Jiyu na gamae] Mae-geri keage kara yoko-geri kekomi, mawashi-geri, ushiro-geri kekomi, uraken yokomawashi uchi soshite chudan gyaku-zuki).

⑦ 上段揚げ受けから中段逆突き (Jodan age-uke kara chudan gyaku-zuki).

⑧ 中段外受けから寄り足 [騎馬立ち] 横猿臂そして裏拳上段横回し打ち (Chudan soto-uke kara yoriashi [Kiba-dachi] yoko-enpi soshite uraken yokomawashi uchi).

⑨ 中段内受けから刻み突きそして中段逆突き(Chudan uchi-uke kara kizami-zuki soshite chudan gyaku-zuki).

⑩ [後屈立ち] 手刀中段うけから刻み前蹴りそして中段縦四本貫手 (Shuto chudan-uke [Kokutsu-dachi] kara kizami mae-geri soshite chudan tateshihon-nukite).

自由一本組手 (JIYU IPPON KUMITE)

上段 (Jodan)、中段  (Chudan)、前蹴り(Mae-geri)、横蹴込み (Yoko-kekomi)、回し蹴り(Mawashi-geri )、後ろ蹴り(Ushiro-geri(、刻み突き(Kizami-zuki) and 逆突き (Gyaku-zuki).

* Free-choice 受け技と反撃技 (Ukewaza to hangekiwaza).

型 (KATA)

① A random kata daily. Today, kihon-gata: 順路初段 (Junro Shodan).

② 十手 (Jitte).

③ 舞鶴小 (Maizuru Sho).

Supplementary Notes:

Repetitions

a.  その場基本 (Sonoba-Kihon)：10 reps slow, 30-40 reps with snap.

b. 移動基本 (Ido-Kihon)：10 reps slow, 10-20 reps with snap (sets of five waza/renwaza in each direction).

c. 自由一本組手 (Jiyu Ippon Kumite): All seven attacks, and defense/counterattacks on both right and left sides (slowly, then with speed).

d. 型 (Kata)：Each kata a minimum of three times. Initially slowly, with the successive performances being with snap.

IKS Shodan Kihon: Chudan soto-uke kara YOKO-ENPI soshite uraken yokomawashi-uchi.

IKS Shodan Kihon: Chudan soto-uke kara yori-ashi yoko-enpi soshite URAKEN YOKOMAWASHI UCHI.

Yoko-geri kekomi.

Movement 12 of Junro Shodan: Hidari chudan uchi-uke.

IKS Shodan Kihon: CHUDAN UCHI-UKE.

IKS Shodan Kihon: Chudan uchi-uke kara JODAN KIZAMI-ZUKI.

Movement 13 of Jitte: Hidari zenwan hidari sokumen jodan-uchiharai.

Movement 15 of Jitte: Migi chudan tsukami-uke.

Movement eight of Maizuru Sho: Hidari nakadaka ippon-ken jodan ura-zuki.

Movement 21 of Maizuru Sho: Kaisho manji-uke.


© André Bertel. Oita City, Japan (2026).