Seiryoku zenyo kokumin taiiku no kata
Often overlooked, this kata has long been recommended by the kodokan for beginners, women and children, in order to build up their physical development and coordination as well as laying a foundation of basic skills.
This kata is divided into two main types of exercise; tandoku renshu (individual exercises) and sotai renshu (joint exercises).
The tandoku exercises have two versions of goho ate (five direction strikes) and gohogeri (five direction kicks), which are followed by a number of other exercises which are designed to help build muscle tone and develop a rounded physique.
The sotai renshu are divided into two main groups; kime shiki (forms of decision) and ju shiki (forms of gentleness).
The kime shiki techniques contain simple versions of several techniques found in other self-defence kata, including grabs, blows, and attacks with weapons. Some are idori (kneeling), some are tachiai (standing).
The ju shiki section has two groups of five techniques each, which are taken directly from ju no kata.
Seiryoku zenyo
kokumin taiiku
no kata |
Tandoku renshu |
Goho ate |
Hidari mae naname ate
Migi ate
Ushiro ate
Mae ate
Ue ate |
O goho ate |
O hidari mae naname ate
O migi ate
O ushiro ate
O mae ate
O ue ate |
Goho geri |
Mae geri
Ushiro geri
Hidari mae naname geri
Migi mae naname geri
Taka geri |
Kagami migaki
Sayu uchi
Zengo tsuki
Ryote ue tsuki
O ryote ue tsuki
Sayu kogo shita tsuki
Ryote shita tsuki
Naname ue uchi
Naname shita uchi
O naname ue uchi
Ushiro sumi tsuki
Ushiro uchi
Ushiro tsuki/mae shita tsuki |
Sotai renshu |
Kime shiki |
Idori |
Ryote dori
Furi hanashi
Gyakute dori
Tsukkake
Kiri gake |
Tachiai |
Tsuki age
Yoko uchi
Ushiro dori
Naname tsuki
Kirioroshi |
Ju shiki |
Dai Ikkyo |
Tsuki dashi
Kata oshi
Kata mawashi
Kiri oroshi
Katate dori |
Dai nikyo |
Katate age
Obi tori
Mune oshi
Tsuki age
Ryogan tsuki |
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