Kihon

From Zenkutsu-dachi Gedan-kamae

①Jodan Oi-zuki, Chudan Gyaku-zuki (frontal hip position for both punches) (step forward)
②Jodan Age-uke(step back)
③Chudan Soto-uke(step forward)
④Chudan Uchi-uke(step back)
⑤Gedan Barai(step forward)
⑥Kokutsu-dachi Shuto-uke(step back)

From Jiyu-na-kamae

⑦Mae-geri(step forward)
⑧Mawashi-geri(step forward)

From Kiba-dachi

⑨Yoko ke-age(step forward)
⑩Yoko ke-komi(step forward)
Kata

Heian Sandan


Kumite

Gohon Kumite

Jodan Oi-zuki
Chudan Oi-zuki
Mae-geri