The Isshinryu katas, in addition to teaching fluidity of movement in facing and dealing with attackers from all directions, are catalogs of brutal moves which can be extracted and used individually or in varied combinations. Here are the warmup exercises we practiced before moving into katas. One performs each of these many times before moving to the next one.
1. Left foot forward, right hand punch
2. Right foot forward, left hand punch
3. LFF, RH uppercut
4. RFF, LH uppercut
5. RFF, RH punch
6. LFF, LH punch
7. RFF, RH uppercut
8. LFF, LH uppercut
9. LFF, L rising block, R punch
10. RFF, R rising block, L punch
11. LFF, L side block, R punch
12. RFF, R side block, L punch
13. LFF, L leg block, R punch
14. RFF, R leg block, L punch
15. LFF, L arm sweep, R uppercut
16. RFF, R arm sweep, L uppercut
17. LFF, R bridge of nose, L punch
18. RFF, L bridge of nose, R punch
19. LFF, L chop to lower ribs, R chop to neck
20. RFF, R chop to lower ribs, L chop to neck
21. LFF, 5 punches in rapid succession, alternating fists
22. RFF, 5 punches in rapid succession, alternating fists
23. Break from rear bear hug
24. Pushups on knuckles
25. Kicks: Front snap kick, side snap kick, front thrust kick, side thrust kick, squat kick, flying kick (performed with both right and left legs)
The katas (empty hand, sai bo) were moved through many times with Sensei Shimabuku occasionally correcting one's stance or movement. Then there was makiwara pounding with punches and chops and elbow strikes, body bag kicking, and pairing off for application. No time for talk and gab. Work out.
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