Kihon:
| 1. SANBON TSUKI | In Zenkutsu Dachi. Hold the Chudan Oi Tsuki at the end of each set and move directly to the next. | x 3 Mawatte & repeat |
| 2. AGE UKE, GYAKU TSUKI | In Zenkutsu Dachi. Hold the Gyaku Tsuki at the end of each set and move directly to the next set. | x 3 Forward; x 3 Backward |
| 3. SOTO UKE In Zenkutsu Dachi, YOKO EMPI in Kiba Dachi, GYUKU TSUKI IN Zenkutsu Dachi. | Hold the Gyaku Tsuki at the end of each set and move directly to the next set. | x 3 Forward; x 3 Backward |
| 4. UCHI UKE, KIZAME TSUKI, GYAKU TSUKI | In Zenkutsu Dachi. Hold the Gyaku Tsuki at the end of each set and move directly to the next set. | x 3 Forward; x 3 Backward |
| 5. SHUTO UKE in Kokutsu Dachi, MAE ASHI (front leg) MAE GERI, NUKITE in Zenkutsu Dachi | Hold the Gyaku Nukite at the end of each set and move directly to the next set. | x 3 Forward; x 3 Backward |
| 6. MAE REN GERI | Alternate legs kicking Mae Geri Chudan, Mae Geri Jodan. | x 3 Mawatte & repeat |
| 7. MAWASHI GERI Chudan | In Zenkutsu Dachi. | x 3 Mawatte & repeat |
| 8. YOKO GERI KEAGE | In Kiba Dachi stepping the back foot over the front foot and kicking with the front foot. | x 3 Mawatte & repeat |
| 9. YOKO GERI KEKOME | In Kiba Dachi stepping the back foot over the front foot and kicking with the front foot. | x 3 Mawatte & repeat |
Kumite:
KIHON IPPON KUMITE
(Basic one attack sparring)
| SEME WAZA | UKE WAZA |
| OI TSUKI Jodan | AGE UKE, GYAKU TSUKI |
| OI TSUKI Chudan | SOTO UKE, GYAKU TSUKI |
| OI TSUKI Chudan | UCHI UKE, GYAKU TSUKI |
| MAE GERI Chudan | GEDAN BARAI, GYAKU TSUKI |
Kata:
HEIAN YONDAN
