Hojo Undo (Supplementary Exercises)
Sandangi
This drill provides a system to practice basic offensive and defensive techniques while moving through the stances utilized in Kata.
Renzoku Bunkai
Renzoku means to continue. In Renzoku Bunkai a whole Kata is organized into one applied sequence where technique, timing and distance can be tested against an opponent. The most common Kata used for this purpose is Gekisai Dai Ichi. Gekisai Dai Ichi Renzoku Bunkai is performed in a straight line by the ukete (defender) and the semete (attacker). This drill is also known as Chokusen Gekisai Dai Ichi, literally meaning straight line Gekisai Dai Ichi.
Kakie
Of the Okinawa Karate styles, Goju-Ryu is the only one that has traditionally practiced Kakie. To practice Kakie, stand facing your opponent. Both participants stand in either Nekoashi Dachi or in Sanchin Dachi with the same foot forward. Each participant raises and crosses their lead arm with their partner’s arm at the wrist. Place your other hand open across your solar plexus. Both sides take turns to push and pull their opponents arm using one or both hands to strike their opponent from time to time. The person on the receiving end of a strike aims to not let the strike find it’s target while maintaining a stable stance. Opponents may turn their upper body left and right move the body (Taisabaki), or turn the strike back upon the person or cause them to lose balance by quickly evading the strike. Change hands when you become tired and continue until you reach the limit of your endurance. The purpose of Kakie is not simply a test of strength but rather an exercise in developing awareness and a sense of where your opponents hand is while you are pulling and pushing.
Makiwara (striking post)
Striking the makiwara is one of the most fundamental exercises of Karate-Do. Striking the makiwara hardens the first two knuckles as well as the back and heel of the hand. It also strengthens the wrist. The makiwara can also be struck with the feet to develop one’s kicking power.
Chishi (stone lever weight)
The chishi is used mainly to strengthen your grip and wrists. In addition, exercises with the chishi also help to strengthen the elbow, shoulder and wrist joints. Exercising with the chishi also gives sharpness of movements. Moreover, it develops muchimi (heavy sticky hand) and intensity in your movements.
Nigiri-game (gripping jar)
Grasping the nigiri-game helps to build up a strong grip. Lifting the nigiri-game forward and sideways, strengthens the shoulders and wrists. Drawing the nigiri-game to the rear helps to build up the muscles of the forearms and improves the posture. At first, use empty nigiri-game for training. Gradually make the nigiri-game heavier by putting sand in the jar. After acquiring more gripping power, oil the mouths of the jars to make them slippery.
Ishisashi (stone padlock)
The ishisashi is used to develop and strengthen the muscles of the forearms, upper arms and wrists. Exercising with the ishisashi also gives crispness to your hand and pulling techniques.
Tan (barbell)
The exercises with the tan strengthen the muscles of the upper arms, forearms and the lower limbs. Also the exercises help to strengthen the wrists, hips and neck.
Tou (cane or bamboo bundle)
Use a bunch of cane or narrow bamboo sticks tied at both ends with straw rope. Thrust at the bunch of cane. The exercise strengthens the tips of the fingers. You can also grasp a piece of cane or bamboo after thrusting at the bunch, and then try to pull it towards you.
Jari Bako (sand box)
Fill a box with beans, gravel or sand, and then thrust your fingers into it. This will harden the tips of your fingers and strengthen the finger joints. This exercise also adds power to the knife-hand attacks.
Tetsu Geta (iron clogs)
The exercises with the iron clogs, which consist of walking and lifting the legs, strengthen the muscles of the legs, abdomen and back. These exercises also give power to your kicks.
Kongoken (oval metal weight)
The kongoken weights at least 30 to 40 Kgs., therefore, it is better to train together with a partner when using it. The exercises with the kongoken are effective in developing a strong body and powerful thrusting and grappling techniques.
Sashi-ishi (natural stone weights)
The exercises with the sashi-ishi strengthen the hips, wrists, striking power and kicking power. Moreover, the exercises with the sashi-ishi develops muchimi (heavy sticky hand) and intensity in your movements.
Makiage Kigu (wrist roller)
It is used mainly to strengthen the grip and the wrists. The exercises with Makiage Kigu also develop the forearms.
Tetsuarei (dumbbell)
Training with the tetsuarei develops one’s striking power an strengthen the muscles of the upper arms and forearms, the muscles of the neck, chest, back and lower limbs. Exercising with the tetsuarei helps to build up power for basic techniques.
