kihon:
| 1. OI TSUKI Chudan | Single techniques. From Shizentai prepare by extending one hand, step forward with the opposite side leg and execute Oi Tsuki. step back Yamae. | x 4 left side x 4 right side |
| 2. SANBON TSUKI | Starting from left Gedan Barai position | x 4 forward |
| AGE UKE, GYAKU TSUKI | Make Soto Uke-No-Kamae before next block | x 1 Backwards |
| SOTO UKE, same hand YOKO EMPI opposite hand GYAKU TSUKI | Make Uchi Uke-No-Kamae before next block | x 1 Backwards |
| UCHI UKE, same hand KIZAME TSUKI, GYAKU TSUKI | Make Gedan Barai-No-Kamae before next block | x 1 Backwards |
| GEDAN BARAI, same hand URAKEN UCHI, GYAKU TSUKI | Yamae! | x 1 Backwards |
| 3. SANBON TSUKI | Starting from right Gedan Barai position | x 4 forward |
| AGE UKE, GYAKU TSUKI | Make Soto Uke-No-Kamae before next block | x 1 Backwards |
| SOTO UKE, same hand YOKO EMPI opposite hand GYAKU TSUKI | Make Uchi Uke-No-Kamae before next block | x 1 Backwards |
| UCHI UKE, same hand KIZAME TSUKI, GYAKU TSUKI | Make Gedan Barai-No-Kamae before next block | x 1 Backwards |
| GEDAN BARAI, same hand URAKEN UCHI, GYAKU TSUKI | Yamae! | x 1 Backwards |
| 4. MAE GERI, REN GERI | Chudan / Jodan starting in JiYu kamae | x 2 Mawatte & repeat |
| 5. SHUTO UKE in Kokutsu Dachi, MAE ASHI MAE GERI, NUKITE in Zenkutsu Dachi) | Yamae! | x 4 Forwards x 4 Backwards |
| 6. YOKO GERI KEAGE | In Kiba Dachi | x 2 Mawatte & repeat |
| 7. YOKO GERI KEKOME | In Kiba Dachi | x 2 Mawatte & repeat |
| 8. MAWASHI GERI | Starting in JiYu kamae | x 4 forward Mawatte and repeat |
kumite:
KIHON IPPON KUMITE
Pre-arranged one step sparring. Left and right side start.
Examiner to give first start command only
| 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 SANDAN
TAIKYOKU SHODAN OMOTE OR URA (HIDARI OR MIGI)
