The Heian Nidan workout focuses on the footwork and specific techniques of the second Heian Kata, Heian Nidan.  The workout starts with a warm up, then moves on to the Kata, gradually building up speed.   The Kihon focuses on repetitions of the the key moves as well as the two main stances.  Finally, we finish off with more reps of the Kata before the warm down.

The Heian Nidan Workout

1. Warm up

Always warm up thoroughly before exercise

2. Kata

Heian Nidan – 1 x slowly (no rest)

Focus on breathing

Heian Nidan – 2 x medium speed (10 second rest between each)

Focus on technique and Embusen

Heian Nidan – 3 x full speed (10 second rest between each)

Focus on crisp technique and power

Heian Nidan – 1 x slowly

Control your breathing

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3. Kihon

10 reps of each of the following, start off at medium speed and gradually build your speed up to full speed.

Look first and spin fast.  Focus on foot placement and stability.

270^o right Gedan Barrai (13^th move of the Kata from right Oi Zuki in Zenkutso-Dachi)

270^o left Gedan Barrai (mirror of above)

270^o right Gedan Barrai followed by Age Uke (1^st move of the kata from Yoi)

270^o left Gedan Barrai followed by Age Uke (mirror of above)

270^o left Shute Uke (15^th move of the kata from right Oi Zuki in Zenkutso-Dachi)

270^o left Shute Uke (mirror of above)

1^st moves in Kara-Zuki-Ni (180^o/180^o ) – Double the reps and do 20 of these

3rd Kata move – 10 reps

3rd Kata move (mirror image) – 10 reps

Focus on foot placement and snappy techniques

4. Kata

Heian Nidan – 1 x slow (no rest)

Focus on breathing

Heian Nidan – 2 x medium (10 second rest between each)

Focus on technique and Embusen

Heian Nidan – 3 x fast (10 second rest between each)

Focus on crisp technique and power

Heian Nidan – 1 x slowly

Control your breathing

5. Cool down

Always cool down and stretch thoroughly after exercise