Lower Body Techniques (Geri-Waza)


Opening Exercises

1a- Legs together, knees locked, toes curled up, hands on hips – touch toes
(Ashi no sujinobe)

1b-Spread legs, hands on lower back, bend back, exhale 5 times while stretching back

2- LH hold righ foot,
RH push down on right knee,
straighten leg
switch sides
(kata ashi sujinobe)

3 -Squat stretch, legs apart, arms out front,
squat down on right side, left toes up
switch sides
(yoko-ni sujinobe)
(Chudan gyak tsuki)

Basic Kicking Techniques

1 – Front snap kick to groin – FWD slow – REV fast
(Mae geri)

2 – 45 degree blade kick to knee – FWD slow – REV fast with snap
(Soba-geri or Sokuto-geri)

3 – FWD – Cross over heel stomp kick to knee – REV – Cross over heel kick to thigh
(Soba kon ate)

4 – Side blade kick to solar plexus or ribs – FWD slow REV fast
(Yoko Geri)

5 – Front snap kick from neko-ashi dachi to side – FWD slow REV fast
(Yoko soto geri)

6 – Squat to side – inverted roundhouse kick to groin
(Otoshi geri)

7a – Heel thrust kick to solar plexus
(Mae kon ate)

7b – Toe kick to solar plexus

8 – Thrusting knee smash to groin – FWD only
(Hisa geri)

9 – Back kick to solar plexus – REV only
(Ushiro geri)

Closing Exercises

1 – Push-ups
(udetate fuse)

2 – Body twist
(Zyunan taisho)

3 – Breathing exercise
(Shin kokyu)

Other Optional Kicks

1 – Side thrust kick
(Yoko kekomi geri)

2 – Roundhouse kick
(Mawashi geri)

3 – Jumping double front kick
(Tobi mae geri)

4 – Jumping side snap kick
(Tobi yoko geri)

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