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