2-hour
Developing nagashizuki with context and resistance Training movement from the tanden (body-driven movement) Improving yōdan mawashigeri, focusing on slow control and height
The session blends kihon, modern sports science, and partner-based drills to build skill holistically.
2-Hour Karate Training Session: Internal Power, Flow & Control
Part 1: Preparation & Core Activation (20 min)
1. Joint Mobilization (5 min)
Hip CARs – 10 reps each direction Spinal waves and pelvic tilts – 10 reps Neck, shoulder and wrist rolls – 30 sec each
2. Tanden Activation & Walking (5 min)
Tanden-led shifting (solo): hands on lower abdomen, shift left/right Tanden walking: slow steps with hips guiding motion
3. Dynamic Warm-Up (10 min)
High knee holds (10 sec x 2 per leg) Side leg lifts (10 per leg) Knee circles in mawashi chamber (5 each direction) Slow lunges with pelvis control (6 per leg)
Part 2: Nagashizuki + Body Movement Drills (40 min)
1. Nagashizuki with Elastic Band (Solo or with Partner) – 10 min
Tie resistance band at hips Practice tai sabaki + nagashizuki while maintaining body connection Focus on hips initiating the shift, not the foot pushing
2. Pad Drill with Tai Sabaki Entry – 15 min
Partner lightly attacks (e.g. oi-zuki or mawashi geri) You evade with nagashi movement + deliver nagashizuki to pad Vary entry angles, speed, and distance
3. Semi-Sparring Reaction Drill – 15 min
Partner gives unscripted attacks Your goal: use body shift + counter (nagashizuki or appropriate option) Rotate roles every 2 minutes
Part 3: Mawashigeri Development (35 min)
1. Strength & Control Drills (15 min)
Mawashi chamber isometric holds (10 sec x 3 per leg) Slow side leg raises (10 per leg) Wall-assisted slow mawashigeri (5 reps per leg)
2. Balance & Flexibility Work (10 min)
Cossack squats – 10 per side Butterfly stretch – 1–2 min Seated hamstring stretch – 1 min per leg Standing quad stretch – 30 sec per leg
3. Integrated Kick Practice (10 min)
Perform slow mawashigeri in the air to yōdan Chamber > pivot > extend > hold > re-chamber > down 3 sets of 5 reps per leg Focus on smooth movement from the center, not pushing with foot
Part 4: Integration & Flow Drills (20 min)
1. Flow Drill: Nagashi to Mawashigeri (10 min)
Partner attacks You evade with nagashi, but follow up not with a punch—use mawashigeri Try both sides Work on timing and hip-driven transition
2. Free Movement Shadowboxing (10 min)
Shadowbox solo Use only nagashizuki, tai sabaki, and mawashigeri Emphasize tanden movement, structure, balance Optional: film for self-review
Cool-Down & Reflection (5 min)
Deep breathing with light hip/pelvic movement Gentle spinal and hamstring stretches Mental note of one thing to work on next time
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