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
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.
270o right Gedan Barrai (13th move of the Kata from right Oi Zuki in Zenkutso-Dachi)
270o left Gedan Barrai (mirror of above)
270o right Gedan Barrai followed by Age Uke (1st move of the kata from Yoi)
270o left Gedan Barrai followed by Age Uke (mirror of above)
270o left Shute Uke (15th move of the kata from right Oi Zuki in Zenkutso-Dachi)
270o left Shute Uke (mirror of above)
1st moves in Kara-Zuki-Ni (180o/180o ) – 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