It's circuit's time! In this part, you will make a kata circuit. For that, please select three exercises from the list below. Do each exercise for 2 minutes. Between the exercises, you should practise a sequence from a kata (roughly 4 techniques; can be the same or another sequence every round) in the following way:

  1. do the first technique 3 times
  2. do the first and the second technique 3 times
  3. do techniques 1-3 three times
  4. proceed in the same manner until you have done the full sequence from start to finish 3 times.

Once you have completed the full cycle (3 exercises + 2 x sequence(s)) do your kata three times:

  1. slowly, but very accurately
  2. each technique fast with long pauses between techniques
  3. competition level (full speed, full strength, full power)

(Seniors practicing Chatanyara Kushanku may omit the first slow-full-kata-round).

Do the above 2 times.

List of exercises

(click on the triangles to expand)

Kicks