Karate was originally developed as a weaponless form of self defense, according to the American Amateur Karate Federation. A karate student uses his fists and feet as his weapons. Through physical and mental exercises, practitioners consistently try to perfect their martial arts movements. For example, exercises that improve your power and balance are integral to karate training.
Straight Punch
The straight punch is typically the first strike you learn in karate. "The Karate Handbook" calls it the "basic building block of many other punches." To perform this technique, make a fist with both hands. Place your fists at your hips with your palms facing upward. Thrust one of your fists straight forward. Just before your punch reaches its target, quickly twist your wrist so your palm faces the floor. Hit the target with the knuckles of your index and middle fingers. As you return your fist to your hip, simultaneously punch with the other arm.
Knuckle Pushups
Knuckle pushups are often used in karate classes to improve students' punching skills. This exercise can strengthen your wrists, condition your knuckles and increase your overall punching power. To perform this exercise, make tight fists with both hands. Place the knuckles of the index and middle fingers on the floor. Support yourself in a pushup position. Slowly lower your chest to the floor and then push yourself back up. Try to do at least five knuckle pushups if you are new to this exercise. Gradually increase to more repetitions. Remember to keep your wrists straight as you perform the pushups.
Front Snap Kick
A basic karate kick is the front snap kick. This technique typically targets your opponent's solar plexus. To perform the front snap kick, lift one knee. Point your knee at your target. Quickly snap the ball of your foot straight out at the target. Push your hips forward to increase the power of your kick. To avoid injury, do not kick with your toes. Recoil your leg after performing the kick and return your foot to the floor. If you execute this kick too slowly, you risk your opponent grabbing your leg.
Balance Exercise
To proficiently execute karate kicks, you need good balance. Improve your balance by trying this foot circles exercise. Begin it the same way as the front snap kick. Lift one knee. Curl your toes back and point the ball of your foot toward the floor. Draw circles in a clockwise motion with the ball of your foot. Gradually make the circles bigger. After about 30 seconds, reverse direction and gradually make the circles smaller for another 30 seconds. Keep your balance and do not touch your foot to the floor for the entire minute. Switch legs and try this exercise with your other foot.
References
- American Amateur Karate Federation: What is Traditional Karate?
- "Karate: The Art of 'Empty-Hand' Fighting"; Hidetaka Nishiyama, Richard C. Brown; 1960
- "The Karate Handbook"; Ray Pawlett; 2004
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