kata, karate, martial arts

Week 1, Virtual Dojo

Before you start:

Make sure you have enough space to freely move at least 1 metre in all directions (forward, back, side to side) while staying in view. Use the camera of your computer/device as your mirror to self correct.

Tip: If you set your camera to record (put your ego away), you will develop a great library of your progression.

Warm up and Techniques (10 minutes)

  • 10 squats (feet shoulder width apart, toe out) nice and deep and breathe.
  • 10 push ups slowly, however you do them.
  • 20 run on spot (each count is when right knee comes up)
  • 10 more squats (control your breathing)
  • 10 push ups as fast as you can
  • 20 jog on spot (take your time and breathe)
  • 10 squats (explode up to leave the ground, do not hit head on lights or ceiling)
  • Plank for 60 seconds
  • Horse stance, 10 punches (deep stance, knees apart to feel the stretch)
  • Stay in horse stance, straighten legs, and bend over to touch ankles. 10 second stretch.
  • 5 hip rotations each way (feet shoulder width apart)
  • Repeat. How do you like me now? Have a sip of water.

A moderate pace is going through these exercises 2 x in 10 minutes. 

Virtual lesson (10 minutes, $10 fee)

Your invitation will be sent to you if you chose to learn virtually with instruction from Mr. Paterson, otherwise you can do the techniques below on your own free of charge. Enjoy.

The focus will be on kicking for sparring and variety, plus kicking for kata (forms).

You will be asked to perform kicks/techniques in all directions. Normally, in class, the instructor would move around to watch a student from different angles. You turning, when asked, will take care of this.

(10 minutes or however long you like)

  • Front kick to walking stance and double punch. (1 minute each side)
  • Jump front kick (scissor kick) to walking stance reverse elbow strike. (1 minute each side)
  • Sidekick to knife hand strike, back stance. (1 minute each side)
  • Back leg roundhouse to back leg roundhouse, double knife hand, switch. (2 minutes)
  • Sit down and spread your legs apart. Reach down to each foot, slowly and feel the stretch.
  • Feet together, curl up into a ball and roll on your back. Your spine will love it.

Your thighs should be talking to you. Take it easy and do not over do it.

2 thoughts on “Week 1, Virtual Dojo”

  1. Oh Boy! It has been a long time since I have done a Karate works warm up. Feels good! Feeling motivated. Thanks for the link. I’ll be checking back here weekly.

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