All Posts

The phrase "Never Quit" can mean different things to different people, but at its core, it suggests perseverance and determination in the face of adversity. In this article, we'll explore some of the reasons why it's important to never give up on your goals and dreams, and how this mindset...

Overall, Strength and Cardio training are essential to karate as they help to improve power, speed, flexibility, balance, performance, injury prevention, mental focus, and self-defense skills. Strength and cardio are essential to karate for several reasons:  ...

Kata, Kihon, and Kumite are three important elements of Shotokan Karate training. These three elements of Shotokan Karate training work together to develop well-rounded martial artists who possess strong technical skills, mental focus, and physical fitness.   These three components of karate training are considered fundamental to the practice and...

The Four C's in sports generally refers to the four core values or principles of sportsmanship: Commitment, Concentration, Confidence, and Control. These values are often emphasised in sports programs and are considered important for the development of athletes both on and off the field. Here is a brief explanation of...

Karate is a discipline that requires dedication, hard work, and commitment. To truly master the art of karate, one must be willing to push themselves to their limits and constantly strive for improvement. The quote, "If you want something you have never had, you must be willing to do something...

Karate can be a way of life because it encompasses not only physical training, but also mental and spiritual development. In this sense, Karate can be integrated into various aspects of daily life, and can be seen as a holistic practice that can help individuals to improve themselves in many...

Failure is an inevitable part of life, and it is something that we all must face at some point. While failure can be difficult and painful, it is also a valuable learning tool that can help us to develop character and be successful. One of the key things that we...

Karate is a martial art that aims to develop not only physical skills but also mental and moral character. The practice of karate can help to build character in several ways. One way karate aims to build character is through discipline and self-control. Karate training requires practitioners to follow strict...

Dreaming about success can be healthy in certain ways. It can help you set goals, focus your efforts, and give you a sense of purpose. Having a clear vision of what you want to achieve can also help you stay motivated, even when faced with challenges or obstacles. However, it's...

Zen is a form of Buddhism that emphasizes meditation and mindfulness as a means of achieving spiritual enlightenment. In Shotokan Karate, the incorporation of Zen principles can have several benefits for practitioners. One of the main benefits of Zen in Shotokan Karate is that it can help practitioners to develop...

In karate, the use of the first two knuckles when punching is considered optimal for a number of reasons. Here are some of the main benefits: Power generation: The first two knuckles are stronger and less prone to injury compared to the other knuckles, and generate more power in a...

"Form is emptiness and emptiness is form" is a statement that is often attributed to the Buddhist philosophy. It is a key concept in Mahayana Buddhism, and it reflects the idea that everything in the universe is interconnected and that all things are fundamentally empty of inherent existence. The term...

There are many reasons why a I enjoy teaching Shotokan Karate. Here are a few possible reasons: Shotokan Karate is a traditional and well-respected style of karate: Shotokan Karate is one of the original and most popular styles of karate in the world. It is known for its powerful and...

Power and strength are two different physical attributes that are essential for martial artists, particularly those practicing karate. Understanding the difference between the two, as well as their pros and cons, can help martial artists to optimise their training and achieve success in competitions. Power: Power is the ability to...

Mushin is at the core of Zen and Japanese martial arts. It is a state of mind where the mind is not fixed on or occupied by any thought or emotion and is thus connected to the Cosmos. In Zen on in your daily life, if the impulse is expressed as...

Zanshin is a state of total awareness and presence in the moment. It is the ability to remain vigilant and attentive to one's surroundings, without becoming attached to any particular thought or action. It is about being fully engaged in the task at hand, whether it be eating, fighting, or...

Fudoshin represents a peaceful state of total determination and unshakable will. It is the state of a spirit that is determined to win, and that is filled with courage, endurance and determination to surmount every obstacle that comes in its way. Fudoshin is associated with a feeling of invincibility, of...

Meditation can be a powerful tool for finding clarity and serenity in our lives. It's normal to feel distracted at first, but with practice, you can learn to release these thoughts and find inner peace. Here are some simple tips to help you get started with meditation: Just as with...

Relaxation techniques can be effective in reducing symptoms of anxiety and depression. These techniques can also improve focus, mental acuity, and performance at work, or even aid in preparing for sleep. One such technique, called Box Breathing, can help you slow your breathing and achieve a state of focus and...

1 attack, 1 time defence with counterattack (both partners are on the move) The attacker says which attack comes and starts the attack after the defender has confirmed the technique. The counterattack is given after the defence. Drill performed by Kurihara Kzuaki and Ryosuke Shimizu  ...

Kihon Gohon Kumite or 5 Step Sparring is one of the first Kumite exercise practiced in Shotokan Karate. Although developed for the learning of the first techniques and the coordination of the movements, it remains very interesting to practice whatever the rank. The practice of this Kumite is fundamental for...

Kihon Ippon kumite – one step sparring, typically used for self-defence drills. Kihon Ippon Kumite is a very good tool to learn the feeling for distance and timing. Block and counter are to be executed immediately together as one sequence. This is a challenge and one will quickly realize that...

Yes, this is the painful one. You will learn more about your spirit and determination by the amount of time you can hold this stance, than just about anything else you will do in the dojo! It's another stance rarely found in Shōtōkan Karate. This is the classic Sumo stance,...

Hengetsu Dachi, the stance found in the Karate Kata of Hangetsu. This stance is taught later on in a Karateka's journey, it is a much shorter stance and is more natural.  This stance is similar to the short stance of Sanchin Dachi only with a slightly wider feet position. The technique is known as the...

Fudo Dachi (immovable stance). This is one of the more advanced Shotokan stances that is practiced in Shotokan Karate dojo. Start in Zenkutsu Dachi, and let the back knee bend while pushing it back so it is closer to being over the rear ankle. The front knee will cave in...

Kiba-dachi is used in the Shotokan katas. In terms of its combat usefulness, no stance provides greater sideways strength or worse frontal defence than this stance. People often describe this stance as strong to the side because its width enables it to resist force from the side. However, that is...

Kokutsu-dachi is another stance primarily used in the Shotokan katas. Often described as the opposite of Zenkutsu-dachi (Forward Stance), Kokustu-dachi is effective as a defensive stance, when it's often coupled with Shuto Uke (Knife-hand Block), as in kata Bassai Dai, and in that combination it's perhaps the most classical karate-looking...

Renoji Dachi is the position "L" feet. The heels are in the same line and, while the forward foot points towards the front, the backward one faces outwards, at an angle of 45 °. In renoji dachi the back and the head are in the same line, while the abdominals...

This is the first stance you'll ever learn within Shotokan Karate, and it's the position from which you will most often practice your basics. It's also known as ready stance, implying alert readiness. Whilst it's not taught as a true combat stance, it could be argued that it's the position...

In Uchi Hachi Dachi the feet are separated by the distance equivalent to the width of the shoulders, with the tips inwards, at an angle of 45 degrees. The knees are slightly flexed inwards. It is a very suitable position for beginners because it strengthens the lower half of the...

Hachiji Dachi is a position that seems very simple and it is also very simple. However, it is a position that is often poorly executed - feet too far apart, feet parallel, position too low or too high, attitude too tight or inversely too relaxed these are some defects that...

Tsukami-uke, also known as "grasping block," is a fundamental technique in Shotokan Karate. It is a defensive move that is used to neutralise an incoming strike or attack, typically a punch, and create an opening for a counterattack. The technique involves the use of one or both hands to grasp...

Kakiwake-uke, also known as "wedge block," is a fundamental technique in Shotokan Karate. It is a defensive move that is used to block an incoming strike, typically a strike to the chest or stomach, and create an opening for a counterattack. The technique involves the use of the forearm to...

Heisoku Dachi is one of the basic stances in karate. It is formal stance with the heels and feet together. This stance is good for bowing. Some katas begin in this position, such as Jion, Jitte, Chinte and Unsu. Note: The karateka is standing in Heisoku-dachi and arms in Gedan...

Shuto-uke, also known as knife-hand block, is a fundamental technique in Shotokan Karate. This technique is used to defend against strikes, such as punches or strikes to the head or neck. The technique begins with the practitioner standing in a natural stance, with their feet shoulder-width apart and their weight...

Musubi dachi is one of the basic stances in karate. Musubi Dachi is an informal stance with the heels together and the feet directed outwards at 45 degrees. This is a good stance to use prior to getting into a ‘getting ready’ position. During this stance there is no readiness or...

Nekoashi-dachi is one of the signature stances of the Goju Kai karate style, and was in fact created by its founder Gogen "The Cat" Yamaguchi. Anyone who's ever seen a movie with Ninjas in it will immediately recognise this stance. It's the classical stalking posture used by movie-Ninjas to sneak...

Some people believe that this block used to be far more aggressive than the form in which we practice. It's easy to see how, with virtually no modification, by using the side of the fist in a hammerfist form, this block could be used as a strike, perhaps to the...

Forward stance is one of karate's bread-and-butter stances, and it's the first fighting stance that most students learn. It's a versatile stance, from which you can perform most strikes, blocks and kicks. It's an excellent stance from which to practice hip rotation. It forms the basis of the first kata....

Guys will appreciate the value of this block rather more than girls. Not only does this one protect your stomach and abdomen, but it also protects your privates. Of all the ones you want to get right, this is the main one, eh guys? Of course, a lady's delicate bits...

Morote-zuki, also known as the double-handed punch, is a powerful technique used in Shotokan Karate. This technique is a combination of two punches, one delivered with the lead hand and the other with the rear hand. The combination of the two punches can deliver a powerful and fast strike to...

Uke-zuki, also known as blocking punch, is a technique used in Shotokan Karate to defend against incoming punches or strikes. This technique involves using a punch to block the opponent's attack while simultaneously counterattacking. The technique begins with the practitioner standing in a natural stance, with their feet shoulder-width apart...

Mawashi-zuki, also known as the roundhouse punch, is a technique used in Shotokan Karate to deliver a powerful strike to the opponent. This technique involves turning the body and delivering a punch with the rear hand. The technique begins with the practitioner standing in a natural stance, with their feet...

Tate-zuki, also known as the vertical punch, is a technique used in Shotokan Karate to deliver a powerful strike to the opponent. This technique involves delivering a straight punch to the opponent's head or body. The technique begins with the practitioner standing in a natural stance, with their feet shoulder-width...

As with Uchi-uke, some people suggest that Soto-uke was originally intended to be used far more aggressively than the way we use it. It's certainly works as a hammerfist strike to many body parts, but in this instance, I suspect that it's similarity to existing strikes has caused it to...

Kage-zuki, also known as the hook punch, is a technique used in Shotokan Karate to deliver a powerful strike to the opponent. This technique involves delivering a punch with a bent arm, similar to a hook punch in boxing. The technique begins with the practitioner standing in a natural stance,...

Yama-zuki, also known as the mountain punch, is a technique used in Shotokan Karate to deliver a powerful strike to the opponent. This technique involves delivering a punch with the lead hand while keeping the rear hand in a guard position, similar to a mountain peak. The technique begins with...

Age-uke is the first dedicated head-level block that you learn. It is so effective that you do not need a vast array of alternate blocks. The lower your centre of gravity, the easier it will be to perform this block, and of course, the more centred and powerful you will...

Awase-zuki, also known as U-punch, is a punch technique commonly used in the Shotokan Karate style. This technique involves a combination of both the upper and lower body, making it a powerful and effective strike. Advantages Power: The combination of the upper and lower body in this punch technique generates...

Heiko-zuki, also known as parallel punch, is a punch technique commonly used in the Shotokan Karate style. This technique involves striking with both fists simultaneously, making it a powerful and effective strike. Advantages Power: The simultaneous use of both fists in this punch technique generates a powerful strike. The use...

Hasami-zuki, also known as scissors punch, is a punch technique commonly used in the Shotokan Karate style. This technique involves striking with one fist, then quickly following up with the other fist, making it a powerful and effective strike. Advantages Power: The combination of two punches in this technique generates...

Age-zuki, also known as the rising punch, is a punch technique commonly used in the Shotokan Karate style. This technique involves striking upwards from a crouched position, making it a powerful and effective strike. Advantages Power: The upward motion of this technique generates a powerful strike. The use of the...

Ura-zuki, also known as the inverted punch, is a punch technique commonly used in the Shotokan Karate style. This technique involves striking with the back of the fist, making it a powerful and effective strike. Advantages Power: The back of the fist is a hard and bony area, which can...

Kisami-zuki, also known as the jab punch, is a fundamental technique in the Shotokan Karate style. The technique involves a quick, straight punch delivered with the lead hand. One of the main advantages of the kisami-zuki is its speed and unpredictability. The jab punch can be thrown quickly and with...

It's primary function is to provide rotation, which may translate to the upper body for use during blocking or striking. The front/back foot position enables you to deliver better hip rotation to your strikes than one of the parallel stances (Kiba-dachi, Heiko-dachi, Shiko-dachi), and this means that your strikes will...

Gyaku-zuki (reverse punch) is one of the basic punches. It is more powerful than Oi-zuki since the back hand is used to punch rather than the lead hand. Know that the secret to an effective gyaku-zuki is in the hip rotation. The power is from the hips, just like it is in throwing a ball....

The first punch practiced in Shōtōkan is Choku-zuki or straight punch from Heikō-dachi (parallel stance). Starting from a natural stance (Shizentai), feet hip width, toes facing forward with the left arm out and the right arm at the side of the body, ready to punch.   [embedyt]https://youtu.be/mIQ_-M9V0EM[/embedyt] Technique performed by...

“Tsuki” meaning thrust in Japanese “zuki” from Tsuki meaning punch or thrust. Also known as lunge punch or stepping punch. This is a punch that involves a step. It is commonly known as the most powerful punch in Karate because the step puts your body weight behind the punch. The punch...

Aerobic means 'with oxygen', which in this context refers to our body using oxygen to assist with energy production to fuel our workout. It is of a light to moderate intensity and can be undertaken for a prolonged duration, many minutes to several hours, without excessive fatigue. Examples of aerobic...

What is it? Shin pain is felt on or around the shin bone (tibia) and it may be localised or can spread up and down the inside or outside of the tibia. 'Shin splints' is an inexact term that encompasses a few specific conditions causing shin pain. These include medial tibial...

Achilles tendinitis is inflammation of the Achilles tendon. The Achilles tendon connects your calf muscles to the back of your heel bone. It allows extension of your foot downward, away from your body, which lets your heel lift off the ground as you move forward when walking. Every time you...

Coronary Artery disease is the disease that causes angina and heart attacks (also known as coronary heart disease) is still one of the main causes of death and disability in Australia. While there are some risk factors, such as age and family history, that can’t be changed, there are several...

The updated Australian Dietary Guidelines (2013) are based on foods, food groups and eating patterns rather than individual nutrients. However, these evidence-based guidelines have been designed so you will get enough of the nutrients essential for good health and reduce your risk of heart disease, type 2 diabetes, some cancers...

One is to kneel down without moving your feet (the way I do). I start with the left knee going down first then followed by the right knee. I know this method is hard for many people as it requires the strong legs and good balance. During the process of sitting down...

It is common knowledge that bowing is customary in Japan. Watching the Japanese bow at any place and any time can appear amusing to our foreign eyes. Conversely, do we find watching people shake hands amusing? In the Western world, we typically offer our hands when we wish to be...

The collection of ideals that make up what we now know as the Code of Bushido are called the Samurai Virtues.  You will find references to "The Five Samurai Virtues", "The Seven Samurai Virtues", and "The Eight Samurai Virtues." The unwritten Samurai code of conduct, known as Bushido, held that...

Bushidō (武士道), “Way of the Warrior” is the code of conduct of the samurai, or bushi (warrior), class of premodern Japan. In the mid-19th century, however, the precepts of Bushidō were made the basis of ethical training for the whole society, with the emperor replacing the feudal lord, or daimyo, as the focus of loyalty and sacrifice. As such...

Tips to remove blood stains in the karategi either because of tough competition or strong training, injuries or friction can occur therefore causing slight bleeding. When the blood stain is Immediate, the sooner the care is givien to your gi, the quicker this stain can be removed. Immediately wash with...

Traditionally known as a dogi,  the karategi was adopted from Judo’s judogi by Master Gichin Funakoshi. The judogi is a little heavier material and made in a weaved pattern for durability. Funakoshi changed the gi so it would be lighter and removed the weave pattern. The uniform includes the uwagi (jacket), zubon (pants) and obi (belt). Your gi should be folded after...

Some people feel you should never wash a Karate belt (Obi), especially a "yūdansha" (black belt grade). This thought is do with the Karate tradition, honour, respect, dedication to achieve the belt, however this will be a matter of personal preference and hygiene. Belts should not need washing as often...

It is everyone's duty to keep a good personal presentation, both out of respect for the dojo and our colleagues, and also for the care of our uniform. Here we give some simple tips for the care of the karategi. Respect for our dojo and for others, also goes through good...

Shu Ha Ri is something I was introduced to a few years ago and at first it seemed a bit of a stretch for me to apply it in a fighting adaption or the idea of learning something totally new. Fast forward to today and I find that the distinctions...

Healthy Diet The importance of diet can't be overstated for a healthy lifestyle. People get the vitamins, minerals and nutrients they need to function and thrive from the foods they eat, so choosing foods that offer the most of those components helps improve quality of life. According to the Food...

Health is the thing that makes you feel that now is the best time of the year. Being healthy; eating healthy foods and exercising regularly are challenges for almost everyone. It's tough to find the time and motivation to devote to a healthy diet and workout routine, and to balance...

Muscle cramp involve a sudden, involuntary contraction and tightening of a muscle that will not immediately relax. It can range in intensity from a slight twitch to a severe contraction and last anywhere from a few seconds to many minutes. The most common muscle groups affected are the calf muscles,...

Heat therapy works by improving circulation and blood flow to a particular area due to increased temperature. Increasing the temperature of the afflicted area even slightly can soothe discomfort and increase muscle flexibility. Heat therapy can relax and soothe muscles and heal damaged tissue. There are two different types of...

Cold therapy works by reducing blood flow to a particular area. This can significantly reduce inflammation and swelling that causes pain, especially around a joint or a tendon. It can temporarily reduce nerve activity, which can also relieve pain. There are a number of different ways to apply cold therapy...

Just imagine that our body is like a chain. If one link of the chain is tight then it can affect other links in the chain. Similar analogy with our body, a tight muscle in one area of the body can cause imbalances, pain or tightness in another part of...

Our generation is getting more creative in the way we do things today thanks to technology, however, not so true when it comes to fitness. I believe we are less active nowadays and tend to have that "want it now" approach. I'm sorry people but there is no fast tracking this....

If a bully picks on me, should I fight back? Standing up to bullies doesn't mean you have to have a physical fight with them. Most of the time, you don't have to fight. There are almost always more effective ways to deal with bullies — ways that are better...

There are 3 basic elements to good Karate; Kihon (basic techniques), Kata (training exercises with predetermined moves), and Kumite (sparring). These 3 key foundations are also referred to as 3 K's. Many Karate specialists say that Kumite is the spirit of Karate and Kata is the soul, but without your Kihon neither can exist....

The colours in the belt ranking system signify Growth in Knowledge. The order and colours of karate belts differ in different karate styles. Gichin Funakoshi adopted the belt ranking system and philosophical concepts from Judo. Originally, the white belt was simply dyed to a new colour. This repeated dying process dictated the...

You’re alone on a city street at night, the prey of an attacker determined to do you in. Without a hint of fear, he approaches you, demanding your money and threatening your life. Will you surrender and add your name to his list of victims? Or will you maintain control,...

Gichin Funakoshi (November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is attributed as being the "father of modern karate". Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters...

This video shows advanced Shotokan-ryu katas, among which Tekki Nidan, Tekki Sandan and Bassai Dai, performed by senior JKA instructors, under the guidance of Grand Master Masatoshi Nakayama....

This video shows the basic katas of Shotokan-ryu karate, among which Heian Shodan, Heian Nidan, Heian Sandan, Heian Yondan, Heian Godan and Tekki Shodan, performed by senior JKA master Yoshiharu Osaka, under the guidance of Grand Master Masatoshi Nakayama....

Masters of the JKA of the 1960's show the sequences shot since the early 60's in black and white in super 8 mm. This special video is invaluable as a point of reference for those who practice traditional Shotokan Karate. With this video you can learn first hand how and...

Masters of the JKA of the 1960's show the sequences shot since the early 60's in black and white in super 8 mm. This special video is invaluable as a point of reference for those who practice traditional Shotokan Karate. With this video you can learn first hand how and...

Masters of the JKA of the 1960's show the sequences shot since the early 60's in black and white in super 8 mm. This special video is invaluable as a point of reference for those who practice traditional Shotokan Karate. With this video you can learn first hand how and...

Masters of the JKA of the 1960's show the sequences shot since the early 60's in black and white in super 8 mm. This special video is invaluable as a point of reference for those who practice traditional Shotokan Karate. With this video you can learn first hand how and...

Masters of the JKA of the 1960's show the sequences shot since the early 60's in black and white in super 8 mm. This special video is invaluable as a point of reference for those who practice traditional Shotokan Karate. With this video you can learn first hand how and...

Masters of the JKA of the 1960's show the sequences shot since the early 60's in black and white in super 8 mm. This special video is invaluable as a point of reference for those who practice traditional Shotokan Karate. With this video you can learn first hand how and...

Masatoshi Nakayama (April 13, 1913 – April 15, 1987) was an internationally famous Japanese master of Shotokan karate. He helped establish the Japan Karate Association (JKA) in 1949, and wrote many textbooks on karate, which served to popularize his martial art. For almost 40 years, until his death in 1987,...

Gichin Funakoshi (November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is attributed as being the "father of modern karate". Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters...

The Japan Karate Association, as a Karate-dō Public Interest Corporation based on the approval of the Ministry of Education approved (Commission No. 180) in April 10, 1953, has been a popularisation and guidance of Karate-dō in both domestic and international countries, but in Japan, we believe that it is the...

Zen meditation or zazen is extremely beneficial for us in more ways than one. Besides enhancing spiritual growth, it promotes the physical and mental well-being of an individual. Since a huge number of people all over the world have benefited immensely from meditation, they can recount their stories and tell...

Zen has had a strong influence on the development of martial arts in Japan. Essentially, Zen and the martial arts have the same spirit, the same essence. Centuries ago in Japan, Zen had profoundly influenced the development of martial arts like Kendo (Kenjutsu), Kyudo (Kyujutsu), Judo (Jujutsu), Karate, and Aikido....

Bodhidharma, also known as Daruma in Japan, was an Indian Buddhist monk, who is commonly considered the founder of Chan Buddhism in China - later known as Zen in Japan. Bodhidharma is believed to be born in the Kanchipuram city of India, located near the famous Madras city during the...

I would like to thank Sensei Malcom Smith from Kanku Dojo (Chain Valley Bay South NSW) for lending me this book. A classic story of one man's confrontation with the self through Karate. In 1962 at age 22, C. W. Nicol left Wales to study Karate in Japan. He quickly...

Back to school should be an exciting time — new teachers, new clothes, new school supplies and new friends. But for a child who is the victim of a bully, the excitement of a new school year is filled more with anxiety than anticipation. As a martial arts instructor, I’m...

The colours in the belt ranking system signify Growth in Knowledge. The order and colours of karate belts differ in different karate styles. Gichin Funakoshi adopted the belt ranking system and philosophical concepts from Judo. Originally, the white belt was simply dyed to a new colour. This repeated dying process dictated the...

The most common source of muscle pain is a muscle strain due to overstretching. A muscle strain may also be referred to as a pulled muscle or a muscle tear. A muscle strain can vary in severity from mild to severe and ultimately, a complete muscle rupture. Either way, your muscle strain will result in muscle pain, or...

To improve your fitness levels you’ll need to make sure you are training in the right heart rate Target Zone. Your maximun heart rate is calculated by your age. Your training heart rate is determined by your level of fitness and your age. Beginners should start at a training heart...

The 4C's are generally considered the main mental qualities that are important for successful performance in most sports. Commitment – ability to continue working to agreed goals Concentration – ability to maintain focus Confidence – belief in one's abilities Control – ability to maintain emotional control regardless of distraction  ...

It's all Physical and Psychological (P'n'P). Have you ever asked yourself why all genuine martial artists are well-balanced? I stated 'genuine' only because a handful actually follows through P'n'P aspects and become subject matter experts. You realistically begin your training after receiving your Black Belt, anything prior is simply pre-training....

Skipping is a simple training drill you could add to your routine. It is easy to learn, develops cardiovascular fitness and endurance, and works the calves, glutes and arms. Skipping can be safer than running or jogging as you have two legs absorbing the impact of each landing. Running can...

Engaging in a new activity such as running can be a daunting experience, especially if you have never run more than a few kilometers before. Even if you possess endurance from practicing Cross Fit, MMA, Karate, or Kickboxing, your legs may experience discomfort and even develop Shin Splits - a condition...

The actual translation of the word tsuki is "thrust." Technically, any thrusting technique can be labelled as tsuki. In Karate, tsuki is the term used for punches. These attacks are traditionally delivered with the front two knuckles of the fist, called Seiken (fore-fist). In this section, tsuki will also refer...

Kicks include all attacks performed with the legs or feet. Since the muscles of the leg are much larger and stronger than the muscles of the arm, kicking techniques are generally more powerful than hand techniques. They also have a greater attack range. However, kicking does have its drawbacks. Since...

Uke means "receive." In Karate, uke refers to blocking techniques. Blocks are traditionally used to defend against attack and avoid being hit. They are most commonly performed with the arms or hands, and usually precede a counter-attack.  Another important aspect of blocking is that, when applied forcefully enough, they should...

There is no doubt that 'Push-Ups' are one of the ultimate upper body exercise routines. They are easily adaptable into any type of sport or routine, can be performed by the majority of age groups, and best of all can be done at home for free without the use of any high tech...

The Mae-geri (Front kick) is a very common technique used in Shōtōkan Karate and amongst other martial art styles. There are 3 basic kicks that all novice Karatekas must learn first: Mawashi-geri (Roundhouse kick) Yoko-geri (Side kick) Mae-geri (Front kick) When sparring in Karate the Mae-geri is one of my favourite kicking techniques....

Prevent and Stop Cyberbullying Technology means that bullying is no longer limited to schoolyards or street corners. Cyberbullying can occur anywhere, even at home, via email, texts, cell phones, and social media websites 24 hours a day, seven days a week, with potentially hundreds of people involved. For those who suffer...

Helping Bullied Kids and Teens Unless you’ve directly experienced bullying, you may not realise just how devastating it can be, especially to a child or teenager. As well as being deeply hurtful, bullying can leave anyone feeling frightened, angry, depressed, and totally undermined. But bullying should never be tolerated. Whether you’re...

Tips on Meeting People and Building Strong Friendships We all know that friendship is a good thing. But did you know that friends have a huge impact on your happiness and quality of life? Good friends relieve stress, provide comfort and joy, prevent loneliness and isolation, and even strengthen your...

Tips and Techniques for Getting Anger Under Control Anger is a normal, healthy emotion, but when chronic, explosive anger spirals out of control, it can have serious consequences for your relationships, your health, and your state of mind. With insight about the real reasons for your anger and these anger...

Mantras are short phrases, usually in the Sanskit language, that are used by Buddhists, especially in the Tibetan Mahayana tradition to focus the mind with spiritual meaning. The most well-known mantra is probably "Om Mani Padme Hum"  in Sanskrit pronunciation or "Om Mani Peme Hung" in Tibetan pronunciation. Om Mani Padme...

Mantras are short phrases, usually in the Sanskit language, that are used by Buddhists, especially in the Tibetan Mahayana tradition, to focus the mind with spiritual meaning.  Mantras are repeated for the purpose of focusing your mind. It is not an affirmation used to convince yourself of something. Some meditation teachers insist that...

Self-defence law in Australia Self-defence is not about hurting anyone. It is about stopping other people from hurting you or your loved ones and learning techniques to defend yourself in a dangerous or threatening situation. Most of us will go through life without being a victim of a criminal assault,...

Shōtōkan Katas are part of the ‘trilogy’ that makes up the worlds most popular Karate style. The three parts; Kata, Kihon and Kumite are all emphasised equally in the Shōtōkan style. The five Heian Kata contain the essential Karate techniques learned in Kihon practice. Heian is the training ground for all the other...

Your mind is generating a continuous flow of thoughts, feelings and emotions. Meditation practice does not stop these functions but provides methods and techniques for letting them go, and therefore leading us to seeing the true nature of things. The foundation of all meditation training is the cultivation of a...

In Buddhism, The Eightfold Path is meant as a guideline, to be considered, to be contemplated, and to be taken on when, and only when each step is fully accepted as part of the life you seek. Buddhism never asks for blind faith, it seeks to promote learning and a...

The Middle Path In the beginning, Prince Siddhartha lived in luxury and wealth in his father's palace. After he renounced his privileged life and became a wandering monk, he experienced the hardship and difficulty of a life with nothing. He spent years torturing his mind with hard thoughts and solitude...

After the Buddha realised the Truth about suffering and its causes, he spent six years committed to discovering a realisation about the end of suffering — that, and his achievement of Nirvana, were his ultimate achievements. In those six years, the Buddha tried all the methods available to end suffering...

After the Buddha learnt that suffering is a part of life, he realised he could not find a way to end suffering without finding out what causes it. Buddhists study that the Buddha learnt this just like a doctor learns about what's wrong with his patient by listing their symptoms,...

After his experiences as a prince and as a wandering monk, the Buddha had learnt that all people have one thing in common: if they think about their own life, or look at the world around them, they will see that life is full of suffering.After his experiences as a...

Though Buddhism is now divided into several schools each of which has its own set of beliefs, the essence of Buddhism is summed up in the Four Noble Truths enunciated by Buddha.   The Truth of Suffering Suffering is a fact of life. There are four unavoidable physical sufferings; birth,...

One evening, at the age of thirty-five, he sat in dhyana (a Sanskrit term with the same meaning as Zazen in Japanese, and Chan in Chinese) at the feet of a pipal tree, a tree later known as "The Bodhi Tree", in Bodh Gaya, India. It was here that he...

Buddha can refer to the historical Buddha Siddhārtha Gautama (Shakyamuni Gotama in Japanese) or to anyone who has attained full enlightenment.   A Buddha is a person who is completely free from all faults and mental obstructions.   In general ‘Buddha’ means ‘Awakened One’, someone who has awakened from the...

Buddhism is a path of practice and spiritual development leading to Insight into the true nature of reality. Buddhist practices like meditation are means of changing yourself in order to develop the qualities of awareness, kindness, and wisdom. The experience developed within the Buddhist tradition over thousands of years has...

Using pressure points is a convenient and effective way to relax. Pressure points can be manipulated by yourself or with someone's help. They can be used anywhere and at any time. Stimulating the muscles, ligaments, tendons and nerves in specific areas of the body can prompt feelings of peace, tranquility...

There are two main types of potentially harmful dietary fat:   Saturated fats This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which...

The types of potentially helpful dietary fat are mostly unsaturated:   Poly means many unsaturated chemical bonds and mono means one unsaturated chemical bond. These unsaturated fats are often found in liquid vegetable oils.   Monounsaturated fats This is a type of fat found in a variety of foods and oils....

So I was cleaning my study, and I stumbled across my old dietary plan from 2012. This was most likely in preparation for an event as it was a short-term plan. An old training partner gave me the nickname "Bamboo", hence the title "Bamboo Diet". Here is a downloadable file should you like a...

There is no doubt that 'Push-Ups' are one of the ultimate upper body exercise routines. They are easily adaptable into any type of sport or routine, can be performed by the majority of age groups, and best of all can be done at home for free without the use of any high tech...

At some point you will ask yourself "how do I really become a better athlete and what is involved?" The answer is simple – keep at it and do it consistently! The following are some tips that I had put together for myself and for my fellow athletes while we were...

Learning to set and achieve realistic goals plays a major role in all aspects of our lives, including in martial arts training. Setting achievable goals for yourself and having a structured program you can work on, gives you a clear path to work towards, and will help build your confidence as you...

Keri (Kicks) In Japanese karate, if you just want to say "kick" then you simply pronounce it as "keri". If you want to state a type of kick then you change it to "geri" e.g "Yoko-geri" In Karate, kicks are the most powerful form of of attack. These techniques are...

There are essentially two ways a practitioner of Karate can kick, Kekomi (thrust) and Keage (snap). These kicking methods must only be used when the form and technique are as good as your hand and striking techniques. Kicking techniques deliver more power then punches when excuted correctly. The most common distinction between...

In the Japanese language, there are basically 3 different attack levels: 1. Jōdan 2. Chūdan 3. Gedan A variety of karate techniques are used to deliver strikes to these attack levels. In Shōtōkan Karate most strikes are executed using a linear approach utilising efficiency and power from the hips. Although this method...

A Brief History of the Japan Karate Association Originally, the martial art Te (“Hand”) developed in Okinawa as a system of self-defence. Due to Okinawa’s frequent contact and exchange with China, it is certain that the Okinawan martial art was influenced by Chinese kempo at some point during its development....

When a student of karate hears the term “Shōtōkan Tiger” one image comes to mind, the traditional symbol of the tiger inside the circle which has become representative of Shōtōkan Karate. That symbol is properly called the “Tora no Maki,” or the Tiger Scroll. The drawing was originally created by a Japanese...

In Shōtōkan karate, Kata is a sequence of pre-arranged movements. When performed to it’s maximum ability, the student’s Kata will show precision and attention to form and technique. The principles of Kata can not only be applied in martial arts, but in many processes that we do in everyday life...

Karate-Dō can have many meanings as interpretations tend to be dependent on each student and region. Karate-Dō is a combination of three Japanese characters.  When the three characters are combined and used together as a martial art concept, Karate-Dō translates to The way of the empty hand.     A true...

Shōtōkan foundation is typically similar across the globe, however, the way these knowledge are passed down solely depends on the instructor and his/her point of view. There are many ways of learning and acquiring new skills but what truly matters is the end result and your understanding of the subject....

Translating the Niju kun Master Gichin Funakoshi laid out the Niju Kun (Twenty Precepts of Karate) for all Karateka's to follow. These principles form the foundations of Shōtōkan Karate-Dō. These twenty principles were based heavily on Bushido and Zen. The principles allude to notions of respect, humility, compassion, patience, awareness and...

One of the first things anyone will notice when training karate is the custom of bowing, called the “REI”. The custom of bowing in karate is traced back to its origins, which includes both the fact that it originates in Japan and due to it being a martial art which...

“OK, I am 50 years old and the instructor is only 25, only a half of my age.  Can he be my Sensei?” To answer this, we have to adjust the time-table to karate time. Suppose he started his karate 10 years ago and you only 5 years ago. He...

One of the most well known and yet most strange words in the Japanese language is the word Sensie (先生). If you google the word and according to most dictionaries it will quickly describe to you that Sensei means "teacher" when translated to English. That is a good enough translation...

Kata has always been an integral part of any Karate practice. In Shōtōkan Karate, Kata is a sequence of pre-arranged movements. The basic goal of Kata is to preserve and transmit proven techniques and to practice self-defence. By practicing in a repetitive manner the learner develops the ability to execute...

Highest level instructors consider stances as the most important element of kihon. A stance is very much like the foundation of a house, quick to crumble if it is weak. Stances were designed to lower one's center of gravity and thus improve stability. Without a solid stance, an individual cannot...

Kicking differentiates the martial arts from other styles of fighting. The world of martial arts has many different types of kicks. There are spinning, jumping and flying kicks. Some kicks strike an attacker in the shins, and others strike him in the head. Before attempting more challenging kicking techniques, it...

Blocks (Uke) are used to defend against arm and leg attacks toward any part of the body. They have also been used effectively against weapons attacks, however, this is not recommended. Most Karate blocks are arm techniques done with a closed fist or open hand, but the legs (knees and...

Strikes can be quite diverse and are usually performed with different parts of the hand or arm. Each striking technique can impact a target from a multitude of directions and angles, making strikes a Karateka's most versatile weapon. Strikes are most useful against smaller, more specific targets and, as such,...

The shouts the students do while punching and kicking is called a Kiai (気合) which is pronounced "Kee eye." The Kiai is for many reasons. It forces the student to exhale at the proper time, helping them to learn breath control. It helps the student to learn when to focus all the muscles of the...

Students are tested for the ranks, normally by a panel of instructors. Grading is designed to be a learning experience. Students learn where their weaknesses are. They learn that success doesn't come easy but requires hard work and commitment. There is typically a minimal fee for grading (dependant on the rank) but it helps to...

Shōtōkan Karate is excellent for self-defence, physical conditioning and mental development. It strengthens and stretches all the muscles of the body while providing aerobic & anaerobic exercise. Your brain waves also get a neurological workout. Practitioners can work and learn at their own pace - either in a formal class, or on their...

Master Sugiura Motokuni was born on Oct 4, 1924 in Aichi Prefecture. His karate career began in his youth, when he became a student of Shotokan karate. At university he studied under Supreme Master Funakoshi Gichin, and especially with Funakoshi’s second son Yoshitaka. He attained his 1st Dan at age...

Master Nakayama Masatoshi had martial arts in his blood. Born in April 1913 in Yamaguchi Prefecture, he was a descendant of the Sanada clan, in the Nagano region. His ancestors were highly-skilled instructors of kenjutsu (the art of swordsmanship). Upon entering Takushoku University in 1932, Master Nakayama immediately joined the university’s karate...

Translating the Dojo-kun The Dojo-kun is a very important part of understanding what karate is all about and it is also one of the things that sets karate apart from many other disciplines. Karate is not a sport, it is a way of life that follows the principles described in...

Master Gichin Funakoshi is widely considered the primary "father" of modern karate due to his efforts to introduce the Okinawan art to mainland Japan, from where it spread to the rest of the world. Funakoshi Gichin was also the founder of what is now known as Shōtōkan Karate. If there is one...

Jiin is not a JKA kata. Often paired with Wankan because both were excluded from Masatoshi Nakayama's Best Karate volumes, these kata are quite unpopular and rarely, if ever, practiced. Jiincan be interpreted as "Love and Shadow," with some preferring the translation of "Temple Grounds." Gichin Funakoshi named the kata Shokyo which translates as "Pine Shadow," but this...

Wankan, or "King's Crown," gets its name from the kata's first six moves, which are supposed to form the shape of a crown. When viewing this crown shape, one must appreciate that Wankan is the only Shotokan kata that begins diagonally. Some historians claim Wankan was handed down by the Okinawan royal family, thereby getting its...

Meikyo is a kata based on one of Yasutsune Itosu's versions of Rohai (Vision of a Heron). Meikyo is most often translated as "Bright Mirror" or "Polished Mirror," perhaps alluding to the beginning of the kata, when the hands are held up in front of one's face as if looking into a mirror. The kata...

Gojushiho Dai, or "Fifty-Four Steps Big," is the longer and more complex of the two Gojushiho kata. At 67 counts, it is the lengthiest of Shotokan kata, beating Gojushiho Sho (and Kanku Dai) by two moves. Its surplus of movements over its twin can basically be accounted for by the inclusion of two techniques in Gojushiho...

Gojushiho, or Useishi as it is known in Okinawa, is another kata accredited to Sokon Matsumura. It is uncertain whether he brought this kata back with him from his travels to China, or whether the kata was his final masterpiece, an amalgamation of all of his skill and knowledge. Gojushiho is translated simply as "Fifty-Four...

Unsu (or Unshu in Okinawan) is one of three Shotokan kata that can be traced back to Seisho Aragaki. Indeed, Unsu possesses certain techniques characteristic of an "Aragaki kata" such as teisho-awase-zuki in sanchin-dachi, the tenchi (heaven and earth) position, and kensei (feinting). Translations of the term Unsu include "Cloud Hands," "Hands in the Clouds," and even "Parting the Clouds." The name of the...

Sochin is most commonly interpreted as "Strength and Calm" or "Energetic Calm." The translations of "Preserve the Peace," or even "Peacekeeper," are also sometimes used. Sochin is a very bold and sturdy kata, marked by a commanding physical and spiritual strength. It is generally considered as a Seisho Aragaki kata. Of the three...

Nijushiho, or "24 Steps," is named after the number of foot movements, or "steps," present in the kata. Originally called Niseishi (twenty-four) in Okinawan, it is one of three Shotokan kata that descended from Seisho Aragaki, the others being Sochin and Unsu. The Aragaki kata are arguably the most popular of the advanced Shotokan kata,...

As with most kata, there is quite a diverse opinion concerning Chinte's origin. Some say that this kata is very old, originating from China while others contend that Chinte stems from an Okinawan folk dance. Regardless of the kata's origins, many credit Yasutsune Itosu with the unveiling of this kata for modern practice. Chinte, meaning...

Another one of Yasutsune Itosu's "second editions," Bassai Sho is the smaller version of "Penetrating a Fortress," having fewer movements and a slightly smaller frame than its predecessor, Bassai Dai. Since there exist many different versions of Bassai kata, it is uncertain which one Itosu used as a model for Bassai Sho. It is entirely possible that Bassai...

Kanku Sho is a smaller and more advanced version of Kanku Dai. In Shotokan, there exist three kata that have two versions: Kanku, Bassai, and Gojushiho. Each has a Sho (small) version and a Dai (big) version, the Dai form usually being the one with the larger frame and greater number of movements.  Yasutsune Itosu is believed to have been responsible for...

It is said that Sokon Matsumura learned this kata during one of his journeys to China. Like many Shotokan kata, Hangetsu can be found in other styles of karate as well, and with several variations. The JKA version has 41 counts. Other styles of karate tend to use the kata's original name...

Legend has it that Gankaku was created by Sokon Matsumura, who was inspired by the teachings of a shipwrecked Chinese sailor skilled in the art of kung fu. Formerly known as Chinto(Battle East), Gankaku is one of the most graceful Shotokan kata. The kata is usually translated as "Crane on a Rock," referring to the crane...

Jitte (or Jutte) means "Ten Hands." Mastery of the kata is supposed to imply that the karateka is able to perform the actions of ten men, further inferring that one has the ability to fight off ten armed opponents. Even within the Shotokan style, this kata has many variations. The JKA version...

Empi (formerly known as Wanshu, named after a Chinese diplomat) has 37 counts, making it the shortest of the Sentei kata. Empi translates as "Flying Swallow" or "Flight of the Swallow." It is a very dynamic Kata, requiring speed and agility. It gets its name from the diving patterns of the swallow, a small bird known...

Jion is believed to be named after the Jion-ji, a Buddhist temple in China. Since there are many Jion-ji temples in existence, it is uncertain which one the Kata refers to. The actual translation of Jion means "Love and Goodness." Although the Kata's creator is unknown, credit is usually given to Sokon Matsumura, who is presumed...

Having 65 movements, Kanku Dai is the longest of the Sentei Kata, as well as one of the longest Kata in the Shotokan syllabus. Kanku translates as "Looking at the Sky" or "Viewing the Sky," referring to the Kata's opening sequence. The word Dai (big) is used to describe the Kata's larger movements as compared to the Kata's...

Bassai (pronounced Patsai in Okinawan) is most often translated as "Penetrate the Fortress," meaning that one must exhibit the power and spirit required to break through an enemy's castle. This is particularly evident in the Kata's first movement, when the Karateka launches forward with soete-uchi-uke. The word Dai means "big," describing the Kata's larger movements, contrary...

Naihanchi (ナイハンチ) or Tekki (鉄騎) is a karate Kata, performed in straddle stance. The form makes use of in-fighting techniques (i.e. tai sabaki (whole body movement)) and grappling. There are three modern kata derived from this; Shodan, Nidan and Sandan. Tekki Nidan  is the shortest Tekki kata, consisting of  24 movements. Similar...

Naihanchi (ナイハンチ) or Tekki (鉄騎) is a karate Kata, performed in horse stance. The form makes use of in-fighting techniques (i.e. tai sabaki (whole body movement)) and grappling. There are three modern Kata derived from this; Shodan, Nidan and Sandan. Tekki Shodan is the first Kata in the Tekki series and is also...

Naihanchi (ナイハンチ) or Tekki (鉄騎) is a karate Kata, performed in straddle stance. The form makes use of in-fighting techniques (i.e. tai sabaki (whole body movement)) and grappling. There are three modern kata derived from this; Shodan, Nidan and Sandan. The last Tekki kata, Tekki Sandan, has 36 movements. It is a very...

The Pinan (平安) or Heian kata are a series of five empty hand forms taught in many karate styles. The Pinan kata originated in Okinawa and were adapted by Anko Itosu from older kata such as Kusanku and Channan into forms suitable for teaching karate to young students. Heian Godan is the...

The shortest kata in the Heian series, Heian Sandan has 20 movements and the embusen is almost I-shaped. This Kata is not as long or varied as Heian Nidan. Heian Sandan is known for it’s four sets of fast, simultaneous block/strike combinations at the start of the Kata. This Kata has the first use of Kiba-dachi (horse riding stance)...

Heian Shodan is the first Kata in the Heian series and is usually the first Kata that a beginner must learn. It has 21 movements and its embusen is roughly I-shaped. This Kata takes the student through a similar floor pattern as Taikyoku Shodan, but incorporates different techniques including a hammer fist and a knife hand block....

The fourth level in the Heian series, Heian Yondan has 27 movements and the embusen is almost I-shaped. This Kata has many similarities to Heian Nidan. The Kata's primary stance is kokutsu-dachi (back stance), but students first learning this Kata must also contend with the new kosa-dachi, a cross stance that is quite awkward for most Karateka. Heian Yondan...

Heian Nidan, the second Heian Kata, has 26 movements and the embusen is almost I-shaped. This kata uses the same floor pattern as Taikyoku Shodan and Heian Shodan, but utilises a wider variety of techniques. Some of the new techniques include the front kick, side kick, brace block and spear hand. The complexity of...

Taikyoku Shodan is the first kata in the Taikyoku series. It is the most basic of all kata and has only 20 moves with three recurring techniques: down block, lunge punch, and front stance.  Although credit is usually given to Gichin Funakoshi as the author of the Taikyoku kata, his son Gigo was largely responsible...

There are several different variations on how Taikyoku Sandan should be performed. One may also find descriptions of six Taikyoku kata. The Taikyoku kata described on this website refer to Gichin Funakoshi's book, Karate-Do Kyohan, in which he describes only three Taikyoku kata. Again, Taikyoku Sandan is almost identical to Taikyoku Shodan except that six (of the eight) down blocks (on top and bottom...

How to Make a Seiken (Proper Fist) One of the most versatile and powerful weapons of Okinawan Karate is the Seiken (Fore fist). To make a proper fist, start by extending all four fingers and pressing them tightly together. Curl your fingers so that the tip of each finger touches...

What is Karate Uniform? A Karate uniform is sometimes called by its Japanese name ‘karate do-gi’ or ‘keiko-gi’ (training clothing) or more commonly used outside of Japan is just the word ‘ gi’ (clothing/uniform) which is pronounced ‘ghee’. It is believed the founder of judo; Jigoro Kano developed the do-gi that...