Kihon
Blok 1
- oi tsuki ch zkd 5x → / sanbon tsuki (1e) zkd 5x ←
- shuto uchi zkd 5x → / haito uchi zkd 5x ←
- tetsui uchi zkd 5x → / tetsui uchi kbd 5x (rugwaarts draaien) ←
Blok 2
- mawashi geri (bal van voet) zkd 5x → / mawashi geri (bal van voet) zkd 5x ←
- yoko geri keage kbd 3x yoko geri kekomi 2x → / yoko geri keage kbd 3x yoko geri kekomi 2x ←
Blok 3
- uraken uchi + gyaku tsuki zkd 5x vw → / shuto uke + gyaku nukite kkd zkd 5x aw ←
- soto uke + yoko empi uchi zkd kbd 5x vw → / uchi uke + gyaku mawashi empi hzkd zkd 5x aw ←
Kata
- heian sandan
Kumite
- kihon ippon kumite jodan, chudan, mae geri (links en rechts uitvoeren)
- verdediging minimaal 3 verschillende tegenaanvallen
- shiai kumite 2 partijen van 2 minuten
afkortingen
- zkd = zenkutsu dachi
- kkd = kokutsu dachi
- kbd = kiba dachi
- hzkd = hanmi zenkutsu dachi
- ch = chudan
- vw = voorwaarts
- aw = achterwaarts
- → = heen
- ← = terug
