Atemi Waza

• Chudan tsuki
• Jodan tsuki
• Ura uchi
• Yoko ura uchi
• Ura tsuki
• Hiji ate
• Mawashi hiji ate
• Haito uchi
• Shuto uchi
• Ura shuto uchi

Uke Waza

• Jodan age uke
• Yoko uke
• Uchi uke
• Gedan barai
• Harai uke
• Gedan uke
• Kake uke
• Mawashi uke
• Shuto uke

Geri Waza

• Kin geri
• Mae geri
• Mawashi geri
• Yoko geri
• Ushiro geri

Tachi Waza

• Zenkutsu dachi
• Kiba dachi
• Shiko dachi
• Kokutsu dachi
• Neko ashi dachi
• Sanchin dachi

Ido Kihon

1. From right foot forward han zenkutsu dachi, step right foot forward to hanmi with right jodan age uke, then make zenkutsu dachi with left shuto uchi, then left mae geri and step left foot forward to kosa dachi with left uraken tate uchi, then step right foot back into hanmi with left yoko uke, then make zenkutsu dachi with right chudan gyaku tsuki and then left chudan tsuki, then draw rear foot up to han zenkutsu dachi. Repeat for other side.

2. From right foot forward neko ashi dachi, step to right sanchin dachi with right furi uchi, then left otoshi uke and right ura uchi, then twist to left han kokutsu dachi with right kentsui uchi, then right ura uchi, then twist to right sanchin dachi again with left ura tsuki, left kin geri, step forward to left neko ashi dachi. Moving backwards, drop front foot and step rear foot to sanchin dachi, with furi uchi, then otoshi uke and ura uchi, then twist to han kokutsu dachi with kentsui uchi, then ura uchi, then twist to sanchin dachi again with ura tsuki, front foot kin geri, then step back to neko ashi dachi.

Kata

• Taikyoku Shodan
• Heian Shodan
• Gekisai Ichi
• Gekisai Ni
• Saifa
• Bassai Dai
• Empi
• Jion

Kumite

• 4 x 3 minute rounds = total 12 minutes – all opponents must be same rank or higher. At least 3 round must be with a black belt.