Junzen Shotokan karate

The karate belt or 'obi' in Japanese, must be tied correctly and mindfully with the same care you should be giving to wearing the rest of your karate do-gi (uniform).  Learn how to tie your knot with the ends on each side having the same length and facing the right way.

Once you have learnt the correct tie, challenge yourself to do it without letting the belt touch the floor.  You will appreciate this skill when you earn your precious black belt.

The primary stance used in Shotokan is ​zenkutsu-dachi (front stance) and the sooner you can effectively maintain and move in this stance the better.  Click on the pic for video instruction.

There are 3 stances you must learn as a white belt:

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1. Zenkutsu-dachi (front stance)

2. Kokutsu-dachi (back stance)

3. Kiba-dachi (horse-riding or side stance)

Check the key points for each in this video tutorial.

Just keep your hands on your hips at first and practice stepping and turning in each of these stances.  There is a tendency for students to relax their stances and straighten their legs, e.g. the front leg in front stance.  You must stay low and maintain correct form.

Gedan-barai (lower sweeping block) will be the first block you learn and is perhaps the most practiced in Shotokan.  There are 5 blocks white belts must learn:

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1. Gedan-barai (lower sweeping block)

2. Age-uke (upper rising block)

3. Soto-uke (outside to inside block)

4. Uchi-uke (inside to outside block)

5. Shuto-uke (knife hand block) - most often practiced in kokutsu-dachi (back stance).

Click on the pic for a video tutorial.  Once you get the hang of each block, try executing the age/soto/uchi/gedan blocks alternating quickly with each arm.

Trying to execute techniques whilst stepping in the correct stance will be challenging for beginners and will take some time to become natural.  Its important that you constantly try and remind yourself of the key points for stances and correct execution of blocks with the right timing.  You can then self correct as you practice and eventually muscle memory will take over.  Click on the pic for video instruction.

Beginners may find it easier to learn how to punch correctly whilst standing still in shizentai (ready stance - feet shoulder width apart slightly turned in), alternating left & right fists punching to body-level (chudan).  Concentrate on correct fist rotation as you strike and draw the opposite fist back to the hip (hikite).  This will allow you to focus without worrying about correct stances.

There are 2 strikes you must learn as a white belt:

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1. Oi-zuki chudan / jodan (lunge punch to the body / head).  This is usually executed whilst stepping forward in zenkutsu-dachi (front stance) during kihon.

2. Gyaku zuki chudan / jodan (reverse punch to the body / head)

Click on the pic for video instruction.  Tutorials for other punches can be checked here: Kihon - Punches​

​Make sure your fists are tight and focus your punches on target, aiming to impact with the front two knuckles (seiken).

The first kick that beginners will learn is mae-geri chudan / jodan (front kick to the body / head).

Pronunciation: ma [as in mum], e [as in egg], ge [as in get], ri [as in ring]

In your basic drills you will be stepping forward in zenkutsu-dachi (front stance) with the kick.

The knee must be raised as high as possible tucking the foot in before kicking forward and then retracting the foot again keeping the knee high prior to placing the foot back on the ground.  Ensure both your arms are raised in guard position and cover is maintained through the whole technique.

You will be expected to be able to perform this kick to chudan and jodan level (body and head level).  Beginners will kick stepping sideways in kiba-dachi (horse stance).

Despite it being learned at beginner level, this kick is notoriously difficult to execute correctly.  The knee leads the kick drawing up and pointing towards the target and the foot snaps out impacting on its outside edge before retracting back.

Ensure both your arms are raised in guard position and cover is maintained through the whole technique. 

What is a Kata?  Kata means 'form' and its best to watch it performed to get a good idea of what is entailed.

This video shows the first kata that you will learn as a white belt which we call, "Kata Kihon".

It consists of 20 steps using only 2 techniques, gedan-barai (lower sweeping block) and oi-zuki chudan (lunge punch to the body).  Zenkutsu-dachi (front stance) is used throughout the whole kata.  It takes about 40 seconds to perform.

At first, performing a kata may seem overwhelming with turns, maintaining a good stance, blocking, punching, etc to worry about.  The best way is to simply learn one or two steps at a time until you can perform half of it up to the first "kiai" (spirited shout).  Then come back to it another time to learn the rest.  Do not be tempted to rush the kata as many do, make sure each technique is completed with power.  Frequent practice is key.  You must keep practicing often until you can perform it without hesitation, only then will it start setting into your longer term memory.

Gohon Kumite (5 step sparring) will be your first experiance with partner sparring.

It is a safe formalised training routine aiming to get the student used to distance and timing involved with the actual application of the techniques learned.