A Beginners Guide To Shotokan Karate

This is the position we go to after the karate bow (rei)

In Heiko-dachi, the feet are approximately shoulder width, outside edges of the feet are parallel. This is also a basic ready stance in Karate.

Shizen-tai or Yoi Dachi – natural position

Shizen-tai or yoi dachi translates as “natural stance” (literally, ‘natural body,’ or ‘natural body stance’). In Shizen-tai, the feet are shoulder width apart, toes pointing forward. The karateka stands up straight, facing forward. While in Shizen-tai, the karateka is usually in the yoi (ready) position, arms slightly in front of the thighs, fists clenched.

In some karate styles, shizen-tai is the same as heiko-dachi.

This is one of the most neglected parts of karate practice and it is a part of karate that a karateka ignores at their peril.

Not only is stretching healthy, it also helps prevent injury during karate classes. Stretching should be practiced before and after your karate practice.

My sensei said to me, ‘the only time your whole body is stiff, is when you are dead!” and he is absolutely correct.

Keeping the body soft and supple should be a priority for all karateka.

But before you start stretching, it is very important to warm the body up. An example could be, gently shaking the legs and arms, gently swinging the arms, walking slowly, then speeding the walk up and finally into a slow jog. Obviously this is just an example, but this demonstrates a warm up before the stretch.

There are many stretches and to get the maximum benefit, these stretches should be held for anything between, twenty five seconds and three minutes. I also encourage our dojo members to hold the stretches longer in the summer and when they are practicing karate at home, as in the dojo, sometimes time is the enemy.

Stretching at the end of training should also be encouraged as this allows the body to warm down slowly, keeping the elasticity in the muscles.

Stretching

1. Ballistic stretching is a form of passive stretching or dynamic stretching in a bouncing motion.
2. Dynamic stretching is a form of stretching beneficial in karate, utilizing momentum from form.
3. Active stretching eradicates force and its adverse effects from stretching procedures.
4. Passive (or relaxed) stretching is a form of static stretching in which an external force, like a karate partner, exerts pressure upon the limb to move it into the new position.
5. Static stretching is used to stretch muscles while the body is at rest.
6. PNF (proprioceptive neuromuscular facilitation) stretching is a stretching system that was first used in the 1940s and 1950s to rehabilitate patients with paralysis.

Although stretching may feel uncomfortable for someone just starting to learn karate, persevere and very soon your karate techniques will take on a whole new level and meaning.

1. Start from your little finger and bend the fingers in half, one finger at a time.

2. Once the fingers are folded in half, start from the little fingers and roll the fingers, one at a time into a full karate fist, make sure the thumbs are tight and in position, as in the video.

3. If you look at your closed fist with the palm towards you, try to get the fist so you cannot see your finger nails.

4. Keep the wrists straight when seiken is formed.

5. Pull the finger knuckles in towards the palm as much as possible.

Choku-zuki Straight Punch Must Be Like A Whip Not A Thud
Shotokan Sensei teach many variations of this punch. As your karate should be ever evolving , the punch described below, is the way I am practicing at the moment.
This article focuses mainly on the basic fundamentals of the shotokan straight punch.

Choku Zuki (Straight Punch)
The first punch practiced in Shotokan 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 (see image 1).
1. Use the whole body to punch!!!
Many karateka will only use the arms when punching, but tremendous power can be generated when the whole body is utilised.
Start the right arm punch from the right leg!
Load the punching arm by slightly squeezing the right rib cage down. To begin with, you can exagerate this by also dropping the right shoulder slightly down. Obviously this dropping of the right side is not shown when punching properly.
2. Push through the right leg, then drive with the hip, next use the rib cage and shoulder then finally the arm. So the body throws the punch and not the arm!
3. Just before the right punch makes impact, the whole right side of the body is forward, pushing the punch at high speed towards the target.
4. Just as the punch makes impact, the right side of the body and hip, snaps sharply back, whilst the left hip snaps forward sharply. The arm continues to full extension and there should be a few inches natural recoil of the punching arm.
5. Breathing should be natural, silent and hidden. Breath out on the punch.

Age Uke (upper block) is one of the first blocks practiced in shotokan karate. Here is a basic explanation of the block. It should also be mentioned that karate blocks can also be used as attacks. In this article we are going to go through the movement rather than the applications of Age-uke.
Starting from the yoi (ready) position in shizentai (natural stance). Place the left arm above the head, so the elbow is directly above the shoulder, one fist away from the head and just above the eye line.
keeping the elbow as explained above, bend the left arm, so the fist is just above the head. The fist, forearm and elbow are about a fist to a fist and a half away from the forehead. Try and keep the wrist straight.
The left arm is now in the upper rising block position. The right arm should be in the hikite (hiki=pulling, te=hand) position. The right hikite fist should be clenched and placed on the right side of the body, palm up, at the bottom of the ribs, with the right elbow pulled in tight. You should now be in the age uke position.

Lets now look at the actual sequence of arm movement, when practicing Age- uke.

1. Open the left hand. Now imagine you are going to use your right hikite fist to punch your left arm, in the middle of the forearm. That is roughly, the path your right fist is going to take.
2. As you start to lift the right blocking arm, drop the left elbow and turn the left hand, so the thumb (which should be bent), is facing towards you. As you lift the right arm and drop the left, both arms should cross in front of the chin. The right blocking arm should be on the outside, so the left pulling arm, is closest to the face. Still keep the arms, a fist to a fist and a half distance, from the face.
3. Continue the upward movement of the right arm, remembering you were aiming a punch at the middle of the left forearm, when it was in the age uke position. As you raise the right arm from the crossed arm position , start to rotate the forearm counter clockwise, so the palm faces away from you. The left arm now becomes the hikite (pulling hand), moving down to the finished hikite position at the left side of the body.
4. Breathing should be silent and natural. Breathing in on the preparation and out on the execution of the block. Both fists should stop at exactly the same time.

This karate technique should be first practiced in the shotokan stance, shizentai (natural stance), with feet approximately shoulder width apart and toes facing forward.

1. The right blocking arms elbow is approximately a fist, to a fist and a half distance from the body. There should be a 90 degree bend at the blocking arms elbow. The fist of the blocking arm is approximately shoulder height, shoulders down and relaxed, with the palm of the right fist, facing towards you.
2. The left hikite arm, should be placed at the bottom of the ribs on the left side of the body. The fist should be palm up, with the elbow pulling down slightly, both shoulders down and relaxed. Try not to let the elbow stick out, keep the elbow directly behind the fist.
3. Extend the right arm forward, so the back of the fist is pointing up, arm straight and fist directly in front of the right shoulder. This can also be done with the hand open and fingers stretching forward.
4. At the same time the right arm stretches forward, the left fist slides across the stomache, towards the top of the right hip, with the palm of the left fist facing down.
5. Now bring the blocking left arm forward and across the centre of the body. The blocking part of the arm, is the outside of the forearm, so as the blocking arm travels forward, keep the back of the left fist facing upwards, then rotate the forearm strongly, so the finished arm position is the same as explained in number 1.
6. As you perform number 5, pull the right hikite (pulling arm) strongly back. As the hikite arm reaches the side of the body, finish the rotation strongly, by rotating the forearm and fist, so the fist finishes palm up, elbow pulling down slightly and with both shoulders square and relaxed.

Uchi Uke Top Tips
When you block, think forward, not around!
The blocking arm should travel in more of a straight line, from the side of the body above the hip, more of a direct line from start to finish, not a large sweeping arc.
Remember, the blocking part of the arm, is the outside of the forearm, not the edge of the arm!
In the finished blocking position, make sure you can tighten all of your arm muscles properly, if you cannot, your blocking arm will be to high, to far forward, or to far across the center of the body.

The Shotokan Karate Gedan-barai, or downward block is one of the most commonly used karate techniques, in the karate dojo.
This technique should be first practiced in shizentai (natural stance), with feet approximately shoulder width apart and toes facing forward.

1. Extend the left arm down and out, so the back of the fist is pointing up and is positioned four to five fists distance in front of the left thigh.
2. The right arm or hikite arm, should be placed at the bottom of the ribs, palm up and elbow pulling down slightly, with both shoulders down and relaxed.
3. Lift the right fist to the left shoulder, keeping the right arm as close as possible to the body. The palm of the right fist should be facing the neck.
4. As you start to slide the right fist down the outside of the left arm, bring the left arm towards the centre of the body.
5. As the right fist reaches the left elbow, start to pull the the left hikite arm back to the left side of the body.
6. The back of the right forearm, is the part of the arm that blocks. Just before the right arm reaches full extension, rotate the right forearm strongly, so as the palm of the right fist faces down. At exactly the same time, the left hikite arm (pulling arm), also rotates and stops at left side of the body, at exactly the same time as the blocking arm.

Gedan Barai Top Tips
When you prepare to block, try and focus on bringing the elbow across the body strongly, then as you block, drive the elbow down and and across. Try and stay relaxed until the block lands, then kime! Breathe out sharply and tighten the muscles, as soon as you have tightened the muscles, relax the muscles, but keep your form.

Soto ude uke, or outside forearm block is one of the basic karate moves, in the karate dojo. A tricky move to begin with because it contains both linear and circular arm movements, this karate technique should be first practiced in shizentai (natural stance), with feet approximately shoulder width apart and toes facing forward.

1. The left blocking arms elbow is approximately a fist, to a fist and a half distance from the body. There should be a 90 degree bend at the blocking arms elbow. The fist of the blocking arm is approximately shoulder height, shoulders down and relaxed, with the palm of the left fist, facing towards you.
2. The right hikite arm, should be placed at the bottom of the ribs on the right side of the body. The fist should be palm up, with the elbow pulling down slightly, both shoulders down and relaxed. Try not to let the elbow stick out, keep the elbow directly behind the fist.
3. Extend the left arm forward, so the back of the fist is pointing up, arm straight and fist directly in front of the left shoulder. This can also be done with the hand open and fingers stretching forward.
4. At the same time the left arm stretches forward, lift the right elbow straight up from the hikite position, as the elbow reaches shoulder height, lift the right forearm and fist, so as the fist is directly above the elbow, with the palm of the fist facing out to the right, now take the elbow as far behind you can, without feeling uncomfortable. In this position, the elbow should be at least shoulder height.
5. Now bring the blocking arm down and across to the center of the body, the elbow takes a straight line from the high position to the finished position. The blocking part of the arm, is the inside of the forearm, so as the blocking gets level with the right side of the body, rotate the forearm strongly, so the finished arm position is the same as explained in number 1.
6. As you perform number 5, pull the left hikite (pulling arm) strongly back. Be sure to keep the elbow on line with the side of the body, as you pull the arm back. To make sure the elbow and fist come back in a straight line, as soon as you start the pull back, rotate the left hikite arm clockwise, so the bottom of the fist faces down. As the hikite arm reaches the side of the body, finish the rotation strongly, by rotating the forearm, so the fist finishes palm up, elbow pulling down slightly and with both shoulders square and relaxed.

Soto Uke Top Tips
When you block, think forward, not around!
The blocking arm should travel in more of a straight line, from the high preparation point, to completion and not a sweeping arc.
Remember, the blocking part of the arm, is the inside of the forearm, not the edge of the arm!
In the finished blocking position, make sure you can tighten all of your arm muscles properly, if you cannot, your blocking arm will be to high, to far forward, or to far across the center of the body.

Have Vincent’s Attitude! Then Hit Fast Hit Hard Hit With Accuracy, But Most Of All Hit With Intent

Originally, karate was ALL about fighting and self defense. 200 years ago the world was a very different place, peoples lives would be in danger on a regular basis. Learning to defend oneself and family was a priority and in some parts of the world, unfortunately, this is still the case. But in many parts of the world, karatedo has new meanings.
When I was young, fighting was very important to me, even though I lived in a safe environment.
As I get older, my thoughts on karate have changed.

I always ask new karateka at our dojo, why they want to learn karate, most people give very similar answers, which are self defense and fitness and these are the answers that I expect them to say. I then try and explain to them that karate is much more than just fitness and self defense. After a short period of attending our karate classes, I soon discover if their character makeup will be suited to karatedo.
For someone who just wants self defense, mixed martial arts (MMA) clubs are the best, for someone who wants fitness, aerobics classes are great. But if someone likes the karate kata (forms), fitness, self defense and the amazing history and philosophy that goes with traditional karate, then we have a match!

Self defense is a state of mind, it is much more than just fighting techniques. You can show someone all the self defense techniques known to man, but if they cannot ‘switch on’, they will NEVER be able to defend themselves. At the same time, you can show someone who CAN ‘switch on’, very few self defense techniques and they will be a force to be scared of.

In self defense and fighting, you must have the ability to ‘switch on’ and ‘switch off’ at will!

You need to have the same attitude a wild animal has as it’s about to kill it’s prey. A lion attacking an antelope has complete control of it’s emotions, but at the same time, it has relentless determination to get the job done, because for the lion, it’s either kill or starve!!!!!

With most karateka (someone who practices karate), this ability to ‘switch on’ and ‘switch off’ is not present. If karateka practiced their karate as if their life depended on it, their self defense skills would improve dramatically.

I recently watched a film with the actor Tom Cruise, in the film he played a professional hit man called Vincent (pic), in one part of the movie it epitomized the attitude you must have in self defense. He was tasked with the elimination of a Chinese mobster and this had Tom Cruise visiting a night club.

The next part of the film reminded me of wild animal stalking and killing it’s prey! Vincent was in complete control of his emotions and at the same time, like a wild animal, he showed relentless determination to get the job

done, only in this instant, the reason wasn’t food, it was money!!!!!!!

Now this might sound a little nasty and most people find this very hard, but

your kicks, punches and strikes, must WANT to destroy the target.

I also appreciate that a lot of people do not want to stand toe to toe with another fighter and slug it out.

to get powerful REAL strikes, there is nothing better than fighting another person in a full contact fight with no rules, but there are also exercises you can do that will strengthen your techniques and add VENOM.

A full contact fighter will apply this 'intent to do harm' with just about, every kick, punch and strike they make. They simply want to destroy whatever they hit!

Yet, many karateka (not all), all over the world, have no idea how to strike hard.

So if you are practicing karate at a Dojo or practicing karate at home, you need to make sure you strike with power and venom.

To start with use a bit of imagination, when you are hitting a punch bag, focus pads, or kick shields, try different training techniques, imagine the object you strike is your worst enemy, imagine your family is in danger, whatever you do, you must not only destroy the punch bag, focus pads, or kick shields, you must also try and destroy whatever is holding them!

So in conclusion, for me, my karate is like a jigsaw and self defense is a piece of that jigsaw, but if it was the only piece, my karate practice would have ended many years ago :)

I hope you have enjoyed the course
Oss!
Sensei Linden

How often should you practice karate?

The exact question i get asked a lot, is 'how often should i train?'

The last person who asked me wanted to do everything correctly, but wanted the fastest way to black belt.

There are several variables involved as to when someone will reach black belt in karate.

Attitude being the main one!

Let me give you a classic example where attitude is concerned.

Lets say there are two karateka, equally matched.

They are both as fit as eachother, as flexible as eachother, same speed, same strength, height, weight, thoughts, etc.

You get the idea. They are two of the same person and on their way to black belt.

But we are going to change one variable, attitude!

karateka 2, we will give a really positive, strong attitude, the other (karateka 1) not so strong.

Because we having given one karateka a disadvantage, we will also give the other a disadvantage.

Karateka 1 can practice karate five times per week, but karateka 2 can only practice karate once per week.

This will throw the question below back onto every person who asks :)

How Often Should You Practice Karate

I have been teaching for over 30 years and I have seen this time and time again.

The karateka training once per week will be as good as the karateka training 5 times per week!

There! I said it :)

At one of our Dojo kata competitions, we had this exact scenario.

I had a parent come to me and say, 'my son trains three times per week and they only train once, how could he possibly beat my son?'

You probably can guess what I wanted to say :) But I refrained and was very diplomatic.

I wanted to say ~

'He might train three times per week, but most of the time he's thinking about his XBox.

While the other boy only trains once per week, but is 100% focused and trains like his life depends on it'

There are some other variables rgarding how often you should practice karate.

You Must Enjoy Karate

Believe it or not, there are people practicing karate who do not really enjoy it.

If you do not enjoy karate, don't do it!

Life is too short, you must enjoy life and only practice karate if you truly love it!

Now, when you first start offline or online karate classes, it may take a month for you to know if it's a good fit or not.

But ultimately, you must enjoy Karate.

Your Karate Should Flow!

The amount of robotic karateka out there is astounding!

You see them, they force everything in the belief that they are doing strong karate with really good kime (focus).

Your karate should flow like water, yes kime at the completion of a technique, but not for the entire karate class :)

Conclusion

How often should you practice karate?

So in conclusion, if you have these three ingrediants you are going to get to black belt and beyond very quickly!

They are ~

1. Attitude ~ Strong, positive, never give up attitude.

2. Enjoy ~ You must enjoy your karate.

3. Flow ~ No Robbie Robots allowed :)

But i will leave the last word to the legendary baseball player, Babe Ruth, he says it all in a few words!

'You Just Can;t Beat The Person Who Wont Give Up' Babe Ruth

Oss!