Turning Exercises for Kata

Turning Exercises for Kata Workout Routine

FOR ALL VIDEOS OF TURNING EXERCISES, GO TO INSTAGRAM OR REQUEST TO JOIN PASSION FOR KATA GROUP (FACEBOOK)

A note on the TURNS exercises...

Turns in Karate can be practiced in different ways by Karate-Ka and styles of Karate. The exercises below can be practiced in your own way. Below are some combinations you can use to improve your turns. Note, a video of each of the combinations can be found on my Facebook Page, Passion for Kata or on my Instagram Profile of the same name.

Warm Up - Approximate Time 10 Minutes

Jog on the Spot x 3 Minute

Stepping forward into a LUNGE, execute the following half speed and without focus (kime):

1. Lunge Punch x 10
2. Rising Block x 10
3. Outside Block x 10
4. Inside Block x 10
5. Downward Block x 10

Alternating legs.

Basic Stretches - Approximate Time 5 Minutes

1. Circle Arms Forward & Backward (big range of movement)
2. Sumo Stance Stretch
3. Side Squat Stretch Both Sides
4. Hip Flexor Stretch Both Sides
5. Upward Facing Dog Stretch
6. Extended Puppy Pose Stretch (sit back as far as possible)
7. Downward Facing Dog Stretch
8. Standing Forward Bend Stretch (hamstrings stretch)
9. Scapular Range of Motion
10. Tricep Stretch Arm Across Body & Behind Head Versions
11. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Practising Turns for Kata

1. In Left Front Stance, step forward, Downward Block and WITHOUT PAUSE, TURN using back leg, Downward Block. STOP. Perform 5 Times with Left Front Stance and 5 with Right.
2. In Left Front Stance, step forward, Downward Block, Reverse Punch. WITHOUT PAUSE, TURN using back leg, Downward Block, Reverse Punch. STOP. Repeat 5 Times with Left Front Stance. Switch Legs and REPEAT 5 TIMES with Right Front Stance.
3. In Left Front Stance, step forward, Downward Block, Reverse Punch. WITH A SLIGHT PAUSE, TURN using back leg, Downward Block, Reverse Punch and, WITHOUT PAUSE, TURN again, Downward Block, Reverse Punch. STOP. REPEAT with Right Front Stance. Execute combination 10 Times.
4. In Horseback Stance facing left Double Downward Knife Hand Blocks, step forward, Lunge Punch. WITHOUT PAUSE, TURN using back leg 90 degrees into Front Stance, Downward Block. PAUSE. Step forward, Lunge Punch, WITHOUT PAUSE, TURN using back leg 90 degrees into Back Stance, Knife Hand Block. PAUSE. Step forward, Lunge Punch. WITHOUT PAUSE, TURN using back leg 90 degrees into Back Stance, ????? PAUSE. Step forward, Lunge Punch. WITHOUT PAUSE, TURN using back leg 90 degrees into into Horseback Stance Double Downward Knife Hand Blocks. STOP. This combination makes a square and you should be back to the same start place you started. Repeat 10 Times.

Kata - Approximate Time 10-15 Minutes

1. Choose a Kata to do once all the way through.
2. Choose a Kata and practice sequences of 5 to 10 techniques from it, 3 to 5 times. Gradually, increase the speed and power. Focus, in particular, on the turns of the Kata. Really think about where your foot is landing and consciously place it where it needs to be before repeating it fast again.

Exercises for Core, Arms & Abs using Equipment

1. Press Up on Dumbbell with Rotation x 10
2. Press Up with 5K Medicine Ball Roll-Over x 10
3. Dumbbell Upright Row x 10
4. Ab Wheel Roll Out x 10
5. PNF Raise with Medicine Ball x 10 Each Side

Warm Down with Stretches - Approximate Time 10 Minutes

1. Tree Pose - Left & Right for 20 Seconds Each
2. Extended Hand-To-Big-Toe Pose - Left & Right for 20 Seconds Each
3. Wide Angle Seated Bend - Front, Left & Right
4. Wide Angle Seated Revolved Head-To-Knee - Left & Right
5. Seated Forward Bend
6. Bound Angle Pose
7. Half Lord of the Fishes Stretch - Left & Right
8. Low Lunge Pose - Left & Right
9. Upward Facing Dog Stretch
10. Extended Puppy Pose Stretch (sit back as far as possible)
11. Reclining Hero Pose
12. Reclining Spinal Twist - Left & Right
13. Cow Face Pose - Left & Right
14. Supported Shoulder Stand
15. Plow Pose
16. Garland Pose
17. Crane Pose
18. Cow Pose
19. Cat Pose
20. Downward Facing Dog Pose
21. Standing Forward Bend Stretch (hamstrings stretch)
22. Scapular Range of Motion
23. Tricep Stretch Arm Across Body & Behind Head Versions
24. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Additional & Recommended Steps for Improved Performance, Immune & Wellness

Massage Roller 

I recommend using a massage roller daily, even if it’s for only 30 seconds. This helps further reduce the likelihood of injuries and back pain. Look out for more information on this soon.

Nutrition

If you’re a serious competitor/karate-ka, I would urge you to use nutrition recovery and muscle repair products around your training for better performance and improved health. I choose to use a good quality product that has been approved by Informed Sport. If you want to know what I use, just ask. The sports range I use also allow me to get 25-50% off as an ambassador. If you’d like to know how to become an ambassador, drop me a message.

If you’re not sure of any exercises, just drop me a message. Most of the exercises can be found if you google them.

If you cannot do some of the stretches, try to do an easier version. If you need help with this, just drop me a message.

Message me for a FREE PDF of the workout routine.

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