Rei (bow): Bow to show respect to the dojo, sensei, each other and kamiza (or shinzen). Rei indicates curtesy, honor, respect, humility and sincerity. bow upon entering and exiting the dojo. Bow before and at the end of each keiko with a different partner.
Mokusoh: Meditation with eyes closed at some dojo it is done before and after the practice. In a seiza position place both hands together one on top of the other. Palms are facing up and both thumbs gently touching each other. Start with "mokusoh!" and finish with "yame!"
Ritsurei: Tuck your chin in, straighten your spine, thrust the chest gently forward, and lower both shoulders naturally. Look at your opponent's eyes squarely. When you exchange bow with your opponent bend forward gently 15 degress while maintaining the eye contact with your opponent. You may focus your eyes on the knees of your opponent while observing your opponent in "enzan no metsuke." This is a form of "otagaini rei." When you bow to the kamiza or "kamiza ni mukatte rei" you bow 30 degrees while casting your eyes down to the floor. Keep your arms at the side and your back straight (don't hunch).
Zarei: From the standing position, bend and place the left knee on the floor as you sweep the inner part of the left leg of the hakama backward with the right hand; then kneel with the right leg in the same manner. The distance between the knees is about one fist's width. Put one big toe over the other to make it more comfortrable. Put both hands over the thighs and straighten your spine. Look at your sensei or opponent squarely in the eyes before you commence bowing. Bend the elbows naturally, and place both hands in front of your knees, making a triangle with your thumbs an index fingers. Then, bow gently and solemnly as you naturally cast your eyes onto the floor. The shinai is placed on your left side with the tsuru or string facing toward (left side), and the tsuka at the knee.
Tachiai: Stand 9 steps apart (in a match, step into the square first), holding the shinai in the teito or sageto position (the tsuka is gently graped with the left hand, tsuru downward, and the shinai angled at 45 degrees). Look at the opponent squarely. Ritsurei (bow standing up) and pull the shinai to a "taito" position (left thumb of the tsuba and pulled up to the left hip). Take 3 steps, the right foot first, with suriashi as you grasp the tsuka with your right hand and draw the shinai in a gentle arc. Squat in the sonkyo position (on the balls of both feet, right forwards and the left backwards at a 90 degree angle), at the kaishi sen or the starting line. Stand up, take a proper ma-ai, and start (in a match, the judge will indicate when to commence by calling "hajime"). When finished, both return to the chudan kamae, then squat in sonkyo. Return the shinai back to the left hip with the right hand, then grasp the shinai with the left hand (tsuru down). Return the right hand to your side, then stand up and take small step backwards, left foot first. Return the shinai to a teito position, then ritsurei to compete the tachiai.
Shizen Tai (Natural Standing Position): This is the most fundamental stance. Tuck your chin and straighten the neck and the back. Thrust your chest gently and place your arms to your side naturally. Focus power in the lower abdomen. Both feet touch at the heels, and are directed apart at about 60 degrees. Balance yourself equally on both feet.
Kirikaeshi keiko: Practice with our partners typically begins with kirikaeshi performed twice in succession before moving on to other drills or teachings. This is a very important exercise for everyone. From issoku itto no ma-ai, step forward to strike shomen, tatatari (body block), then step back into proper ma-ai. Then without hesitation step forward to strike alternating sayu men 4 times, then step backwards as you strike another 5 alternating sayu men. Start with hidari men, and finish with hidari men. Once again from issoku itto no ma-ai, strike the shomen, tatatari, the same 9 alternating sayu men, and back to proper ma-ai. Strike a final shomen, go through, turn to face your opponent, and return to a proper ma-ai. Make strong kiai, "men" when you strike shomen. Foot work is okuriashi. To receive the men, strike oponent's shinai near your left/right men at hte speed that matches your opponent's. Motodachi (receiver's) foot work is ayumiashi.
Uchikomi keiko: This is a fundamental exercise that can be performed with each other, an instructor, or using instruments or uchikomi-bo. Use all of the basic techniques with good foot work and ma-ai. Strike with correct form and spirit when the instructor opens suki or shows you an opening to strike. Correct follow through and return to zanshin or state of readiness are essential.
Kakari keiko: This is the most intense and aggressive practice aginst your instructor. Use all of your skills to break the balance of your opponent, and strike aggressively and continuously with all of your might. Strike from tohma with correct form. the instructor should let the student know when hte movement is incorrect by fending off his strikes. When strikes are done correctly, the instructor will allow the strike, and this will enhance the student's confidence.
Sequence: Commonly, the sequence will be performed twice in succession towards the end of paired drills orinstruction. Eercise the following skills in sequence:
Zig Zag: Motodachi paced in zig zag, shidachi practices different techniques with every motodachi. The first technique is men, which the student will strike with each motodachi, then race to the beginning of the line to begin the second technique, which is kote-men; after that, it is kote-men-do, then finally ends with kirikaeshi.
Hikitate keiko: the purpose of this exercise is to teach correct datotsu. The instructor should open the area to strike. Make sure that the datotsu was done in a correct form with proper zanshin at the end of the strike. Motodachi should let the student strike freely ithout fear. Practice ippon-uchi single strikes or rensoku waza sequence of strikes.
Gokaku keiko (or Jigeiko):This practice is like shiai with careful strikes and defenses in a correct manner learned from other exercises. Choose an opponent of different styles and skills to improve both your skills an spiritual discipline. Through this practice you can learn your weakness and also gain confidence.
Shiai keiko: Put all your skills you learned into the match. You should strive to improve your skills, whether you win or lose. You must follow the rules and show respect for your opponent, your judges and their decisions. Learn to adapt to different dojo einvironments. Do your best to win but do not let it be all important. Although you may score first, keep fighting hard and do not stall to win. Keep yourself in your best physical and spiritual condition.
Mitori keiko: In this exercise you watch the practice of others very carefully. Learn the good points, and also learn from the mistakes being made.
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