Shotokan Karate Follow Along Class – 9th Kyu White Belt – Class #1


oh I’m sensei John this is an introductory level ninth key you white to yellow belt class we’re going to start out with our feet together we can be in musubi dachi if we want to we’re going to go ahead bow in ray and yoi step again she’s in tight she’s in Tai as our natural normal stance we’re going to put our heads on our hips we can do a little bit of a warm-up we’re going to start with a head roll now when we do these exercises all of our exercises we want to have good breathing deep breathing and exhale and I encourage you to follow along with me the best you can all the way through rolling our head we’re going to go back the other direction breathing remember to breathe very good remember anything here we go now we’re going to put our arms out we’re going to do circles start slowly slowly we’ll go back the other way and now we’re going to put our hands out in front of us I’m going to go out to the side palms up we’re going to cross we’re going to I’m out here palms up palms down stretching our shoulders out two more okay very good now we’re going to do a exercise called the washing machine we just let our arms go freely we’re turning at the trunk of our body remember to breathe this is a flexibility and warmup and when we do this particular warm-up that we’re working on here we’re going from the head all the way down to the toes or to the feet remember to breathe okay now placing our hands back on our hips we’re going to do a body rotation here and I want to try to get my knees involved in this the top of my body and we’re going to go this way for a minute and then we’re going to go back the other direction remember to breathe okay let’s reverse directions we’re going to go back the other way now breathing very good llame which means stop I’m going to put our feet together and I’m in a musubi dachi stance my toes are pointed out at about 30 degrees in musubi dachi I’m going to bend my knees slightly put my hands on my knees and we’re going to do a knee rotation and we’re going to reverse the directions here in just a second very good let’s reverse our direction now now we’re going back the other way remember to keep your back straight in this exercise normally I keep my head up okay very good now we’re going to come back up we’re going to stay in musubi dachi here we’re just going to do calf raises or what I call an ankle flex we’re flexing up good now we’re going to flex one foot at a time working those ankles out okay we’re going to go a little bit more here remember to keep breathing okay let’s chill now what we’re going to do is we’re going to do jumping jacks just a standard jumping jack we want our hands all the way up all the way down okay we’re going to do this for 30 seconds ready again breathing deeply the whole time you do your jumping jacks oK we’ve got about 10 more seconds ready chill ok very good now we’re going to do about five push-ups now what I encourage you to do like I said this is an introductory workout so most people who are just coming into the course you know we have a few people that are in really good shape but for the most part everyone else is pretty well out of condition so this is a scaled-back class you do what you can and now we’re going to do five standard push-ups and I want to do them I want to do them as well as I can my back it’s going to be straight I’m going to go down here notice my back is straight okay listen and I’ll let everybody get into position we’re going to do five okay this is going to be itchy neat Sun yawn goal very good now as we move through the program will increase this but we’re going to start out at five and we may do that a couple more times today okay the next exercise that we’re going to do is called the stride punch the stride punch we’re going to do this for 30 seconds what the stride punch is is my right arm is forward my right leg is back okay we alternate back and forth alternating back and forth side you can see what we’re doing here so we’re going to do stripe pant punches excuse me for 30 seconds okay we’re going to start we’re going to get ready set go remember your breathing good breathing habits deep breathing all the way down breathe out okay chill very good that’s stride punches next thing we want to do we’re going to do some wrasslers crunches we’re going to do 15 wrestlers crunches okay a wrasslers crunch for those of you who are not familiar with it is I’m going to put mine my knees up and my elbows on the ground but what I’m going to do is I don’t put any pressure with my elbows I just come up I crunch up I engage all these ab muscles across my body okay here we go ready 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 good once again in introductory class so we’re taking this slow and easy now we’re going to do something that’s called a kick a kick back up I’m going to kick back behind me here kick straight back okay we’re going to do we’re going to do 10 on each side starting on this side we kick straight back come down so here we go ready get knee sun-young No Rocko RT q you very good now we’re going to switch sides the other side same thing hey each knee son yon go Roku nana hachi q zo okay very good come up stretch back a little bit and we’re going to take our right arm come across now we’re going to pull back and pull on the shoulder a little bit okay another one okay very good check that out a little bit now we’re going to get up one foot up now I’m on the other okay from here we’re going to start our first martial arts exercise this is called chuckles looky chuckles looky now we’re going to do ten at a slow right and then we’re going to go for thirty Seconds okay all out are but we want to have good technique and so we’re going to work on our technique for just a second we’re going to start we’re going to Rea bow llame stepping in a ready position the way we get into the preparation for this we’re in the natural stance we’re going to mark our target in front of us we’re going to be punching straight to the center I’m doing this in two steps this is one two okay inhale exhale okay let’s do that we inhale exhale inhale exhale punching right here in the center inhale exhale inhale exhale inhale exhale we’re going to get a little faster inhale exhale inhale exhale inhale exhale one more inhale exhale okay now we’re going to do this for 30 seconds full-speed ready y’all may focus and recharge exhale now during this exercise in fact all of these exercises we won’t want to make sure we engage the core of our body okay when I engages the core all these ab muscles are engaged as I’m doing chuckles ooh key these ab muscles are engaged so that’s something we need to focus on when we’re doing that something I didn’t talk about while ago but is in and some of my other course videos is concentrating all that energy right here in the center okay on the seekin these two knuckles right here and we’re concentrating that to the solar plexus we have that little one-inch punch which is actually a whole lot further than one inch because it has a corkscrew that adds more distance into the to the strike two gains more power and concentrate type energy on contact okay so that’s that’s chuckles looky and I want to keep my hands close into my body when I’m doing chuckles okie okay so we’re going to do that another thirty seconds okay keeping all those things in mind let’s go ahead and engage our core we engage our core we’re going to be punching to the solar plexus ready yo hey focus and recharge very good we’re going to do a knee lift drill now knee lift so we come up down up down okay we’re going to do this 10 times 10 times ready each knee Sun yon go Roku nunna Hachi kill you okay very good now we’re going to do another form of this this is heesu heesu his knee he’s a Getty would be nice strike I’m going to come through I’m in Zen KATUSA – Zen KATUSA – is my front stance I want to lift up in that front stand from that front stance and go straight back down this is another leg strengthening exercise and these introductory levels were really working on our core strength and our leg strength so we’re going to do 10 on this side here we go ready each knee sun-young go Roku nana hachi ki o zo very good we’re going to switch our feet ready we switch we’re in our front stance Zen KATUSA dashi again we’re going to do the same thing same thing ready each knee sun-young Gold LaRocco nana hachi cue you very good focusing recharge now we’re going to do Oggy Oggy and very much the same way that we just did chuckles looky we’re going to do this from our natural stance we’re going to lift our right on right arm up and this is Oggy Oggy Oggy Oggy is upper block first we’re going to practice um I’m going to bring my mark my hand that’s mark the target down and cross here in front of me and go up and there’s a little twist here at the end we twist up okay for that block and a block is what block is to receive and redirect so we want to think about all those things when we’re doing this we’re going to do that again we’re going to inhale here exhale now there’s a turning my chest comes out a little bit to block inhale exhale inhale exhale inhale exhale inhale exhale okay now we’re going to do these stay with me we’re not going to be going as fast as chuckles ooh key right arm up ready up this this this this this this this this this this this this this yummy very good we’re going to drop down and do five push-ups we go each knee sun-young go good back on your feet very good now we’re going to do that upper block drill again for another 30 seconds and up ready up y’all may focus in recharge very good now we’re going to step back into Zinka to Stas and we’re going to get on but I step back and down block from here I’m going to bring my hands up and here in front of me just like this two fighting position and I’m going to my daddy keahi my daddy keahi is a front snap kick but we’re going to do it from your shuttle back you should all magetta keoki the back leg is going to be used we’re going to come up kick and set back down now we’re working on our balance in our core strength and the proper technique of this kick okay we’re going to do ten here we go ready each me son yon go Roku nana hachi q you switch feet very good it’s the same thing I’m coming up through the center of my body and I’m coming back down and I’m setting back down into zenki toasted ah Sh here we go ready each knee son yon go Roku nana hachi give you very good focus and recharge very good now from this just in Thai normal stance position we’re going to get on body now we’re going to practice startup wearing shoes in Thai prepare we’re going to come down inhale exhale inhale exhale inhale exhale inhale exhale little faster inhale exhale inhale exhale inhale exhale okay now we’re going to go with we’re going to go at full speed ready y’all may very good now we’re going to shake our arms out a little bit shake your arms out okay rotating our head a little bit more okay to end our class out we’re going to do some Zen KATUSA dashi we’re going to work on just our front stance let’s go ahead and bow which is Ray young man I’m going to turn this foot at 45 degrees I have some training lines here these training lines are approximately 28 inches apart which fits my body frame for Zen KATUSA to Stassi and I use it for many of our drills as you will find I’m going to step out into the inky toe slush put my hands on my hips where’s my belly buttons pointed straight ahead is it not okay what we’re going to do is we’re going to step forward then when I step forward I’m going to come through and step into the next stance okay now we’re going to go back okay back again okay from right here I’m going to step forward okay what we want to do is we want to get the feeling for this stance right the feeling how it feels come through working on our posture as we go through these stances okay I’m going to do a quick run through over here on the sidelines okay starting right here i turn my foot at 45 degrees and I step out into the in Catoosa touch hands on my hips my head straight ahead we’re going to do a three step three step is I come together feet together knees are still bent step out into mulch this back foot turns and I step on out into the full stance still straight ahead here same thing feet together it’s itch II Sun each knee Sun very good we’re going to go backwards each knee Sun each knee Shawn each knee Shawn now man and focus and recharge bow very good now let’s put our feet together musubi dachi we want to bend down slowly stretch down okay we don’t want to pull anything we want to go slow just really let the weight of your upper body pull you down right now maybe bud come up slowly now we’re going to put our feet out about shoulder-width and she’s in tight then we’re going to do the same thing we’re going to go down okay just hang there hanging around for a second good back up we’re going to go a little farther okay we’re going to stretch it down and Center touching the ground over to your your left now over to your right back to the center okay let your knees go out step back in okay and that is our introductory class for today bow right Joey

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