This workout focuses on ashi-sabaki and tai-sabaki.
This should take about 60 minutes.
The Sabaki Workout
1. Warm up
Always warm up thoroughly before exercise
1. Kihon-Yon-Dosa
- 1 x slowly
- 2 x medium speed
- 2 x full speed
- 1 x slowly
2. Kihon-Uke-Kami
Kihon-Uke-Kami-Yon
- 1 x slowly
- 2 x medium speed
- 2 x full speed
- 1 x slowly
3. Tai-Sabaki
Tai-Sabaki-Ichi
Peform the following reps for each of the four Tai-Sabaki
- 1 x slowly
- 2 x medium speed
- 2 x full speed
- 1 x slowly
4. Happo-Geri
This is a unique Kihon, similar to Kihon-Uke-Kame-San. If you are unsure of the sequence, use Gedan-Barrai and Gyaku-Zuki
- 1 x slowly
- 2 x medium speed
- 4 x full speed
- 1 x slowly
Focus on foot placement and inner groin strength
5. Kihon-Uke-Kami
Kihon-Uke-Kami-Ichi
Two steps forward and two back for Gedan Barrai, Age Uke, Soto Uke, Uchi Uke & Shoto Uke.
- 1 x slowly
- 2 x medium speed
- 2 x full speed
- 1 x slowly
Kihon-Uke-Kami-Yon
Line kata
- Gedan Barrai
- Age Uke
- Soto Uke
- Uchi Uke
- Shoto Uke
- Gedan Barrai, Gyaku-Zuki
- Age Uke, Gyaku-Zuki
- Soto Uke, Gyaku-Zuki
- Uchi Uke, Gyaku-Zuki
- Shoto Uke, Gyaku-Zuki
- Uraken in Kiba-Dachi
- Uraken (in Kiba-Dachi), Gyaku-Zuki
- Gedan Barrai, Uchi Uke (Kokutso-Dachi), Gyaku-Zuki
- Soto Uke, Age Uke, Gyaku-Zuki
- Shute Uke, Gyaku-Zuki, Uchi Uke (Kokutso-Dachi)
- Gedan Barrai (in Kiba-Dachi), Gyaku-Zuki, Shute Uke
6. Cool down
Always cool down and stretch thoroughly after exercise