Freestyle Sport Karate

To assist the students of Freestyle Sport Karate this is an outline of the standard syllabus. All gradings are marked on : Fitness, Power, Speed, Accuracy, Effort and Attitude.

This does not contain any explanations of how to perform the the techniques. You'll have to come down and train with us to learn them!

Click here to download your Grading Form. (pdf file 19KB)

Freestyle Sport Karate - White Belt 1st Grade - White Belt


EXERCISES

All in quantities of 10: Sit-ups; Push-ups; Squat-jumps; Squat with front kick.
Skipping for 2 minutes.

TECHNIQUES

All techniques are to be performed in both stances.

Hands
• Shuffle forward with leading arm Jab
• Shuffle forward Jab and Reverse punch
• Shuffle forward with two Backfist (alternate arms)

Legs
• Shuffle forward then Front kick
• Shuffle forward then Roundhouse kick
• Shuffle forward then Side kickkung
Shadow Boxing (Hands + Legs) for 1 minute

Horse Riding Stance for 1 minute

Freestyle Sport Karate Blue Belt 2nd Cup - Blue Belt


EXERCISES

All in quantities of 20: Sit-ups; Push-ups; Squat-jumps; Squat with front kick. Skipping for 2 x 2 minutes

TECHNIQUES

All techniques are to be performed in both stances.

Hands
• Shuffle forward Jab and two Uppercuts
• Shuffle forward Jab and two Hook Punches
• Shuffle forward Jab and two Ridge Hands

Legs
• Back leg Front kick, Side kick, Roundhouse kick
• Shuffle forward Hook kick
• Back kick

Shadow Boxing (Hands + Legs) for 2 minutes

Sparring – Two x 2 minute rounds

Horse Riding Stance for 2 minutes

Freestyle Sport Karate Orange Belt 3rd Cup - Orange Belt


EXERCISES

All in quantities of 25: Sit-ups; Push-ups; Squat-jumps; Squat with front kick. Skipping for 3 x 2 minutes

TECHNIQUES

All techniques are to be performed in both stances. Hands • Shuffle forward, 2 x Outer Block, 2 x Inner Block (alternate arms)
• Shuffle forward, 2 x Upper Block, 2 x Lower Outer Block (alternate arms)
• Shuffle forward, Leading arm Back Fist, skip-up, Hook kick

Legs
• Shuffle forward Side Kick, Reverse Punch
• Shuffle forward Jab, Cross Punch, Roundhouse Kick (with rear leg)
• Jumping Front kick (with leading leg)

Shadow Boxing (Hands + Legs) for 3 minutes

Sparring - Three x 2 minute rounds

Horse Riding Stance for 3 minutes

Freestyle Sport Karate Green Belt 4th Cup - Green Belt


EXERCISES

All in quantities of 30: Sit-ups; Push-ups; Squat-jumps; Squat with front kick. Skipping for 2 x 3 minutes

TECHNIQUES

All techniques are to be performed in both stances.

Hands
• Switch Stance, shuffle forward, Hook kick
• Shuffle forward, leading leg Side Kick, Upper Block, Reverse Punch
• Shuffle forward Reverse Punch, Ridge Hand (rear arm), Roundhouse Kick (leading leg)

Legs
• Roundhouse Kick, Spinning Kick
• 2 x Axe Kick (rear leg)
• Jumping Roundhouse Kick (rear leg)

Shadow Boxing (Hand + Legs) for 4 minutes

Focus Pad Work (Hands + Legs) for 4 minutes

Sparring – Four x 2 minute rounds

Horse Riding Stance for 4 minutes

Freestyle Sport Karate Purple Belt 6th Cup - Purple Belt


EXERCISES

Skipping for 3 minutes (variation – i.e. double ropes, kris cross etc.)

TECHNIQUES

All techniques are to be performed in both stances.

Hands
• Shuffle forward Jab, Hook punch, Uppercut (alternate arms)
• Shuffle forward Jab, Ridge Hand, Hook punch to the head (alternate arms)
• Shuffle forward Jab, Elbow to temple, Elbow to temple (alternate arms)

Legs
• Double Side Kick (rear leg), 2 x Knee thrust (alternate legs)
• Shuffle Back, Outer lower Block (front arm), Shuffle forward Backfist, Reverse Punch
• Jumping Back kick (with rear leg) Shadow Boxing (Hands + Legs) for 4 minutes

Focus Pad work (Hands + Legs) for 4 minutes

Blocking Techniques:

(These must be learnt by number i.e. you will be asked to perform No.1 blocking technique, then No.2 blocking technique etc )

No. 1. Attacker: Left Stance. Shuffle forward punch to head with Left arm.
Defender: Left Stance. Shuffle back, outer block with Right arm, grab arm, left elbow to side of temple.

No. 2. Same as No. 1. - but in Right Stance

Sparring - Five x 2 minute rounds

Horse Riding Stance for 5 minutes

Freestyle Sport Karate Brown Belt 7th Cup - Brown Belt


TECHNIQUES

All techniques are to be performed in both stances.

Hands
• Shuffle forward Jab, Hammer, Elbow (upwards to chin), Elbow (to temple)
• Shuffle forward Jab, Chop, Elbow (to temple), Reverse Elbow (same arm pullingback across targets).
• Shuffle forward Jab, Cross punch, one step Back fist, Reverse punch.

Legs
• Side kick, Spinning kick (alternate legs)
• Hook kick, Side kick, Jumping Back kick (alternate legs)
• Jumping Hook kick (back leg), Back kick, Double Roundhouse kick

Shadow Boxing (Hands + Legs) for 5 minutes

Focus Pad work (Hands + Legs) for 5 minutes

Blocking Techniques:

No. 3. Attacker: Left Stance. Step forward punch to face with Right arm.
Defender: Left Stance. Jump back, block down with left, Reverse punch over top with right arm.

No. 4. Same as No. 3. - but in Right Stance

Self Defence Techniques

Sparring - Six x 2 minute rounds

Horse Riding Stance for 6 minutes

Freestyle Sport Karate Brown Belt 7th Cup - Brown Stripe Belt


TECHNIQUES

All techniques are to be performed in both stances.

Hands
• Shuffle forward Jab, 2 Uppercuts, 2 Hooks.
• Shuffle forward Jab, one step Backfist, Spinning Backfist.
• Shuffle forward Jab, 2 Hammer, 2 Elbow (upwards to chin), rear arm Chop.

Legs
• Front kick, Jumping (leading leg) Axe kick, 2 Hook kicks (alternate legs).
• Roundhouse kick, Jumping Spinning kick, Jumping Spinning kick.
• Jumping Back kick, Jumping Side kick (back legs)

Shadow Boxing (Hands + Legs) for 6 minutes

Focus Pad Work

Bag work (Hands + Legs) for 6 minutes

Blocking Techniques:

No. 5. Attacker: Left Stance. Shuffle Jab.
Defender: Left Stance. Block up with left, Reverse punch (bending knees) to solar plexus with right.

No. 6. Attacker: Left Stance. Roundhouse kick to body with Right leg.
Defender: Left Stance. Inner block with right leg. Roundhouse kick with same leg to head.

Self Defence Techniques Wood Breaking (1 board) using reserve punch

Sparring - Seven x 2 minute rounds

Horse Riding Stance for 8 minutes

Freestyle Sport Karate Black Belt 8th Cup - Black Belt


Must be able to perform total syllabus from white belt through to black belt. Must have attended brown/stripe training course.

TECHNIQUES


All techniques are to be performed in both stances.
(N.B. All techniques must be learnt by number)

Hands
• One step Backfist, Spinning Backfist, Knee thrust to side of body, Knee thrust to solar plexus.
• Shuffle forward Jab, jump back blocking down with same arm, Shuffle forward Reverse punch, Side kick (leading leg), Back kick.
• Shuffle forward finger jab to eyes, one step Elbow, Grab and Front SweepLegs

Legs
• Hook kick + Roundhouse kick (same leg), Hook kick + Roundhouse kick (same leg), Jumping Spinning kick.
• Jump back with Side kick, Backfist & Reverse punch (Blitz technique).
• Outer Crescent kick, one step jumping spinning Inner Crescent kick (cyclone kick)

Shadow Boxing (Hands + Legs) for 10 minutes

Bag Work (Hands + Legs) for 10 minutes
Focus Pad
Blocking Techniques (numbers 7 to 14)
Self Defence Techniques
Wood Breaking (2 boards) using reverse punch
Sparring - Ten x 2 minute rounds
Horse Riding Stance

Blocking Techniques

To make it easier to understand all blocking techniques listed below are explained in Left Stance, but they must be practised in both left and right stance.
All kicks are using the rear leg/arm unless stated otherwise.

Attack Defence

No. 7. Roundhouse kick to Body Left Lower Outer Forearm Block
No. 8. Roundhouse kick to Head Right Forearm Inner Block
No. 9. Front kick to Groin Left Leg Stomp kick
No. 10. Front kick to Upper Chest Shuffle back Double Palm Block down
No. 11. Side kick to Body Right leg step across, Left Lower Inner Block
No. 12. Hammer punch to Head Left Upper Rising Block
No. 13. Ridge Hand to Head Left Upper Outer Block
No. 14. Roundhouse kick to Body Left Knee/Shin Block
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