Central New York
Karate and Kobudo Schools

The Recognized Leader in Traditional
Okinawan Martial Arts since 1963
East Syracuse: (315) 437-9417
Chittenango: (315) 687-5673
Camillus: (315) 437-1274
Email: Sensei Labbate


Training Basics and Tips


Safety in the dojo is vitally important. We must all work together to create a safe environment. If you observe anyone, at any time, who is failing to maintain the highest levels of safety, report it to an instructor immediately. Work at your own pace. If you feel pain or discomfort, stop immediately and inform your instructor. No jewelry or watches are to be worn during class. Please do not bring valuables to the dojo.

Safety Equipment

You will need to purchase authorized safety and protective equipment, which must be worn by every student when directed to do so by the instructor. Vinyl foam hand pads that cover the wrist, vinyl foam footpads that protect the toes, vinyl foam pads that protect the chest, padding for shins and insteps, protective headgear and mouthpiece are required for all students. A cup and supporter are required for every male student. Please personalize your safety equipment by printing your name on each piece of equipment. Wite Out® or nail polish work very well. Do not use masking tape as this will peel and fall off after a period of time. Little Samurais are required to use hand pads, headgear, and mouthpiece only.

Optional Training Equipment

Central NewYork Karate offers a full line of martial arts equipment and training aids. Ask your instructor for advice regarding training equipment that would be beneficial to your martial arts training. You may request an equipment catalog from the office staff at any time.

Junbi Undo (Warmup Exercises)

  1. Toe Touches
  2. Ankle Rotations (right,left,side-to-side,up,down)
  3. Knee Rotations
  4. Hip Rotations
  5. Side Bends (side-to-side, forward, back)
  6. Shoulder Shrugs
  7. Arm Rotations
  8. Neck Rotations (circle up, down, right, left, side-to-side)
  9. Running in Place
  10. Jumping Jacks
  11. Sit-ups
  12. Pushups
  13. Stretching

Kihon Waza (Basic Techniques)

Kihon Uke (Basic Blocks)
  1. Rising Block
  2. Middle Block
  3. Hammer Block
  4. Down Block
Jodan Uke
Chudan Uke
Soto Uke
Gedan Uke
Kihon Zuki (Basic Punches)
  1. Straight (face, body, groin)
  2. Vertical
  3. Undercut
  4. Uppercut
  5. Back-Fist Strike (Side)
  6. Back Fist Strike (Rear)
Jodan, Chudan, Gedan Zuki
Tate Zuki
Soku Zuki
Age Zuki
Yoko Uraken Uchi
Ushiro Uraken Uchi
Kihon Geri (Basic Kicks)
  1. Knee Kick
  2. Front Kick
  3. Side Knee Joint Kick
  4. Stomp Kick
  5. Cross Stomp Kick
  6. Short Back Kick
Hiza Geri
Mae Geri
Kensetsu Geri
Mae Fumikomi Geri
Kosa Fumikomi Geri
Ushiro Geri
Kihon Dachi (Basic Stances)
  1. Forward Stance
  2. Three Point Battle Stance
  3. Sumo Stance
  4. Cat Stance
Zenkutsu Dachi
Sanchin Dachi
Shiko Dachi
Neko Ashi Dachi

© Central New York Karate & Kobudo Schools