This workout focuses on the footwork and transitions of the first Heian Kata, Heian Shodan.  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 turns as well as the two main stances.  Finally, we finish off with more reps of the Kata before the warm down.

The Heian Shodan Workout

1. Warm up

Always warm up thoroughly before exercise

2. Kata

Heian Shodan – 1 x slowly (no rest)

Focus on breathing

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

Focus on technique and Embusen

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

Focus on crisp technique and power

Heian Shodan – 1 x slow

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.

90^o right Gedan Barrai (1^st move of the kata from Yoi)

90^o left Gedan Barrai (mirror of above)

270^o left Gedan Barrai (7^th move of the kata from right Oi Zuki in Zenkutso-Dachi)

270^o right Gedan Barrai (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)

Gedan Barrai, Oi-Zuki in Kara-Zuki-Ni (1st two moves of the kata in 180^o/180^o ) – Double the reps and do 20 of these

3rd Kata move in Kara-Zuki-Ni – double the reps and do 20 of these

Focus on foot placement and snappy techniques

4. Kata

Heian Shodan – 1 x slow (no rest)

Focus on breathing

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

Focus on technique and Embusen

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

Focus on crisp technique and power

Heian Shodan – 1 x slow

Control your breathing

5. Cool down

Always cool down and stretch thoroughly after exercise