Yoi, come to ready, hands to cross in front of body, right hand inside, coming up to as though to grab your ears. As your hands come down, make fists with pinky and thumb tight, bend the knees, lower your center of gravity in unison. You will come to heiko dachi (parallel stance), hands come down with strength of movement to Belt level. After attaining opening position take 80% off your dynamic tension, relax but do not relax. Now eyes look straight ahead, and gaze on one point in front of you. Listen for commands from your Sensei. Repeat after your Sensei Kihon (basic) Sono Ichi (so you understand which form you are asked to do). Sensei will say either "ippon count" ( one move at a time) or "no count", make sure you understand with a loud Osu!
Ichi: Turn head and look first as to where your going (imagine opponent attacking you). Slide (okuriashi) foot out at a 45 degree angle to your left, right hand hikite (ready hand) underneath and striking hand on top of your forearm (middle area), you will be in a saving (Tamae) energy, ready to unleash the uraken strike to the face using the two knuckles, wrist bent (set-up) and follow up with a reverse punch to the middle area (connect, finish) with a powerful kia.
Note: When you execute your reverse punch push left knee deep into impact slightly forward while in Zen stance, turning the hips fully with power. Be sure to pull right hand back to hikite (ready) after hitting with uraken. Your first move should be impeccable, flawless, smooth, powerfully performed, one millisecond after foot slides into position execution of the first move should be explosive, instantaneous. This will set the tone of intensity, and the passion is up to you. Hold position if this is an ippon count. Make sure stance is wide and not narrow.
Ni: Now while holding position, look over right shoulder, (imagine attacker coming from behind) slide right foot past left foot as though you were turning into a mawate, preparing to attack, keep stance, do not pop up, body will assume a half 45 angle with right hand on top this time, left hand on bottom (middle area) setting up for a right Zen stance. Strike the face, with uraken, wrist bent, hitting with the two knuckles, with speed. finish count by turning your hips sharply, execute another powerful reverse punch, kia strong.
Note: You are doing the same move as in count #1 except to the right side. The reverse punch (as with all punches seiken) focused, rotate, fist tight, wrist straight, hitting with the two knuckles. Aim middle area solar plexus high.
San: Now look to your left, come up into a fighting stance, (Kumite no tachi, Kumite no kamae) posture, body 45 angle, right hand held solar plexus high, weight 50/50 on stance, right foot on ball of foot. Left hand chin high covering center line.
Note: You need to remember when assuming your fighting stance it is your fighting stance, (for kata this stance is traditional, right hand held at solar plexus high). Now you may do a spirit kia (which I like to do), setting up the next three moves that will be kicks. Gazing ahead and body in proper form, we are now ready to do three mae geri's (front kick with the ball of the foot) Three consecutive kicks.
Shi: While maintaining your fighting stance you will now execute a right front mae geri kick by bringing your hands up to your on guard, you need to chamber the knee to your waist level or higher. Bend base leg, lean the body 5 degrees forward, (do not I repeat do not lean back, period) kick to middle area, straight, with speed, you will need to turn your hips facilitating the smoothness of your movement, (do not leave the hips behind, turn the hips into the kick, period). Keep your ankle tight, flex the foot so you strike with the ball of the foot. Once you execute your mae geri, "re-chamber" then place your foot down preparing for next mae geri kick, maintain your fighting form.
Go: Now execute left mae geri following the above instructions exactly.
Roku: This sixth move is the ending sequence before you turn around and go back down the line. This move requires some dexterity on your part and as with advance moves with tonfas, bows, sais, cannot be faked through if you get my meaning. The more complex the move, the more exactness you need to show that you understand its implications fully. This move Roku, will need you to execute a kick while coming down from fighting stance into Zen stance executing a back fist and reverse punch combination with finesse. speed. power and ending in a powerful Zen stance. The set-up for this move requires good body control, balance, and sliding into a Zen stance executing your uraken and reverse punch coming right behind the kick, so three techniques are required here and need to be demonstrated so. So this third kick (mae geri) is executed then re chambered, and when you re chamber, your right arm/hand comes across the body with the left arm/hand in ready position while balancing on one leg (after re chambering) leaning forward, now letting the body drop down into Zen stance, letting inertia, center of gravity, fall forward, using your whole body to set-up this sixth move into Zen with a powerful kia.
Note: So you will execute three front kicks (mae geri), (front kick, first and last, easiest and hardest kick to perform, not sure its the hardest).
Shichi: Now while in movement Roku, right Zen stance, front knee bent, left reverse punch, hips turned (check your belt, its a good indicator if its turned all the way toward your right hip). Look over your left shoulder and come up into a fighting stance as you did in movement San, same thing, watch your posture, copy exactly as I stated in movement three. Do not for get to do a spirit kia. Now prepare to do three more front kicks as explained by me.
Hachi: Execute a front kick, follow Bunkai (when we analyze kata moves one at time) as explained above by me.
Ku: Another front kick (this will be our second kick coming back down the line).
Ju: This once again is the ending in sequence of the third kick, with a set-up of your uraken and reverse punch, follow the above instructions implicitly as in move Roku.
Inchi: Last move, while in right Zen stance, reverse punch, look over left shoulder, come up to fighting stance, sliding (okuriashi) with a spirit kia, put energy into this last move, (I like to slide forward with explosiveness). First move and last move make powerful in your forms, set the tone, energy, passion, keep that explosiveness in mind. Do not do your kata to fast, when doing (no count) stay together, watch your timing, move smoothly, your kata can look beautiful and powerful, up to you to practice.
Yamae: Sensei says come back to ready, do we relax, no! You move your front foot back to parallel stance to the yoi dachi as explained in the above "Yoi" ready movement , nothing changes, smooth, controlled, and maintain "Zanshin". You say "What is Zanshin?" When you come back to ready, plain English, keep the motor running, knees bent, 50/50 gaze set, and maintaining Zanshin.
Example: Kyudo (archery) the final position of the archer, after the release of the arrow. The archer should remain in the final position of having released the arrow at least until it has reached the target, without out moving and without watching its flight.
Written by: Shihan John Lehner