Zen Shotokai 79

Karate agility work

Ladder drills:
Switch stance in/outs
Fight stance in/outs
Fight stance 180 turns
Single leg hop
Single leg in/outs
Hopscotch
Forward back fight stance, leg up fake at end
Scissor switch in/outs
Sideways walkdown
Toe taps forward/backward
Icky-shuffle

Kicking Balance & Strength:
:30 leg lifts front and to side (L)
:30 leg lifts front and to side ®
:30 Front kick to side kicks (both)
:30 Side kick to ½ round kick (both)
:30 REST
:30 Hold chamber and back fist + body punch (L)
:30 Hold chamber and back fist + body punch ®
:30 Front kick to back kick (L)
:30 Front kick to back kick ®
:30 REST
:30 Side kicks, do not put foot down (L)
:30 Side kicks, do not put foot down ®
:30 Double pump ½ round kick (low/high) (L)
:30 Double pump ½ round kick (low/high) ®
:30 REST
:30 Pistols (L)
:30 Pistols ®
:30 Air Squats

Drills:
Basics + Kata + 1 & 2nd set of Self Defense