The Heian Sandan Workout

The Heian Sandan workout focuses on the footwork and specific techniques of the third Heian Kata, Heian Sandan.  The workout starts with a warm up, then moves on to the Kata, gradually building up speed.   The Kihon focuses on repetitions of the key moves, the all important pivot as well as Kiba-Dachi.  Finally, we finish off with more reps of the Kata before the warm down.

The Heian Sandan Workout

1. Warm up

Always warm up thoroughly before exercise


2. Kata

Heian Sandan – 1 x slowly (no rest)

Focus on breathing

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

Focus on technique and Embusen

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

Focus on crisp technique and power

Heian Sandan – 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.

90o left Uchi Uke in Kokutso-Dachi (1st part of 1st move of the Kata from Yoi)

90o right Uchi Uke in Kokutso-Dachi (mirror of above)

270o right turn into Kiba-Dachi (penultimate move of the kata from left Oi-Zuki)

270o left turn into Kiba-Dachi (mirror of above)

From Nukite, perform the “twist” up to Oi-Zuki.

Repeat a mirror of the above

Keep low, centre your balance and snap your head quickly

4. Line Kata

4 reps of each of the following, staring with a medium speed rep and finishing with a fast rep.

Focus on your stance and smooth transitions.

Starting from Yoi, step forward into Kokutso-Dachi and execute the middle set of moves of the Kata, up to Nukite.

Stating from You, step forward into Kiba-Dachi and execute the returning set of middle moves of the Kata, Oi-Zuki.


6. Kata

Heian Sandan – 1 x slow (no rest)

Focus on breathing

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

Focus on technique and Embusen

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

Focus on crisp technique and power

Heian Sandan – 1 x slowly

Control your breathing

7. Cool down

Always cool down and stretch thoroughly after exercise

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