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Fall Syllabus

During the fall quarter, students will learn:

the basic punches, kicks, blocks and stances of Shotokan karate

how to generate power though body dynamics, including breathing, relaxation and locking

exercises for improving reaction and timing the first kata, Heian Shodan

Class Concepts

1 The Dating Game

2 Body Dynamics, Front Stance, Reverse Punch3 Heian Shodan

4 Back Stance, Knife-Hand Block

5 Blocking

6 Breathing: mokuso, ibuki, 3 hits / 1 breath7 Thrust & Snap Kicks

8Reaction & Timing, Inside / Outside, the Dating Game

revisited9 Self Defense, Heian Shodan Applications

Kihon

Kihon are the fundamental techniques of karate, like punches, kicks, blocks, and proper stance andmovement.

Punching

The first objective in any punch is to create power. This is accomplished by synchronizing the

movements of the body and breathing in order to use a maximum portion of our body. The secondobjective is to transfer power. This is accomplished through good form.

The seven steps of a good punch:

1. Win before you move.2. Ibuki Exhalation.

3. Fumikomi Stamping of the ground.

4. Ballistic movement, from contraction to relaxation (ie. release).5. Continuation, or co-contraction of muscles.

6. Kime all physical movement stops at one time.

7. Zanshin mental continuation after the physical action.

Kicking

The front kick or mai-geri has many similar qualities to the reverse punch or gyaku tsuki, but there are

two key differences:

1. There is an extra step which increases the breathing time and difficulty of the kick.

2. Balance. Standing on one leg is much more difficult than standing on two legs.

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How to develop power in a kick:

Balance is key. Since any loss of balance will dissipate power greatly, more emphasis is placed on

form. The weak side of the body (the side opposite to the kick) must be used to generate the power.This is true of the punch as well, but to a lesser extent.

The eight steps to a good Mai-Geri1. Win before you move.

2. Ibuki, Exhalation.

3. Fumi-Komi. Even though there is no stomping the support leg is still pushing into the ground.4. Bring the knee up to the waist or higher. Feel like a tennis ball is being held between the leg and

the hip.

5. Use the hips as a fulcrum to create a whip like movement as opposed to the ballistic movement

of the punch. Let the leg swing using the power of the support leg combined with the pushing ofthe hip forward. NOTE: do not let the leg fully extend. This will hurt the knee and accomplish

nothing.

6. Snap the leg back. The energy exerted during a kick should be "70% snap back and 30% going

out." The peak of the exhale occurs when the kick is returned to its chambered position, at theend of the snap back. Remember to keep the knee at the same height.

7. Kime occurs here.8. Zanshin, feeling and body should be slightly forward. Continue mind after technique.

Drills

Dating Game

"The Dating Game" is a two-person drill that exposes beginners to the concepts of timing and distance.

At Northwestern, we teach this drill in the first session of the introductory class.There are several things that are necessary for you to be successful at "The Dating Game", but the mostimportant is to remain relaxed. The drill is designed to help train your reflexes, and in order to have fast

reflexes, you must be relaxed. A tense opponent will not only be slow, but will usually throw harder

blocks which can bruise their partner.

1. The two opponents face each other with their left foot forward in a front stance (zenkutsudachi). The opponents measure distance by having the taller of the two extend his/her hands

outward so that their fingertips just touch the opponent's shoulders.

2. The defender stands with both hands extended out at waist level, palms facing down. Theattacker then tries to grab the defender's wrists and the defender tries to escape by bring his

hands back to the side of his/her hips (chambered).

3. The defender hits the attacker's shoulders with both hands, and the attacker blocks by bringing

both hands up (pivoting at the elbow) so that his wrists are touching the inside wrists of thedefender the palms of the hand are facing.

4. The attacker slowly punches jodan (towards the face) with the right hand, and the defender

(while maintaining wrist contact) blocks the punch with an inside block (Soto uke).5. The defender then reverse punches (gyaku tsuki) stomach, and the attacker blocks by lightly

bringing their palms down on the fist.

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As the opponents become more advanced, the dating game is sped up, and the punch in step 4 can be

thrown to either jodan (face) or chudan (solar plexus), and can be executed with either hand.

Mikiri & De-ai Movement

ConceptsMikiri and De-ai are two concepts of movement and timing used in Shotokan. Mikiri is shifting out ofrange of your opponents attack, and then shifting back into striking distance and attacking in the instant

their attack is complete. De-ai is sensing your opponent's intention to attack, and attacking them the

moment before.

The following are the requirements of Mikiri and De-ai for testing up to 7 th Kyu (blue belt). For tests

above 7th kyu, more of the movements of each may be required.

Mikiri

1. Two opponents (attacker and defender) face each other in with left foot forward in front stance(zenkutsu dachi). The taller of the two opponents measures distance by extending his/her armsso that his/her fingertips should just touch his/her opponent's shoulders.

2. The attacker shifts forward and tries to hit the opponent's shoulders with both hands. The

defender shifts back out of distance.3. The attacker then drops his hands. The moment this happens, the defender shifts back into

distance and hits the opponent's shoulders.

4. The defender then drops his hands and the attacker tries to hit his opponents right shoulder withhis left hand. The defender moves his right shoulder out of distance.

5. The attacker then withdraws his left hand and tries to hit the defenders left shoulder with his

right hand. The defender then moves his left shoulder out of distance.

6. The attacker will now drop his right hand. The moment this happens, the defender hits theattackers right shoulder with his left hand.

7. The attacker now tries to slap the defenders face with both hands. The defender shifts back out

of distance.8. When the attacker drops his hands, the defender then shifts back into distance and reverse

punches stomach (with right hand).

De-ai

1. two opponents face each other in left foot forward front stance. Distance should be where you

are one step apart from each other. The attacker is the one who measures the distance.

2. The attacker then shifts in twice. Just before the second shift, the defender beats the attackerstiming, shifts in and hits shoulders with both hands.

3. The defender then shifts back out of distance, preparing for the next "attack."

4. The attacker (shifting in) then tries to slap the opponents face with both hands. The defendermust beat the attackers timing, shift in and reverse punch stomach (with right hand).

http://groups.northwestern.edu/karate/syllabus.html