How to do karate: How to Practice a Kata

In martial arts, a kata combines individual moves into a sequenced pattern. Practicing a kata will help you to not only learn its steps, but how your body and muscles transition from one movement to the next. The more you practice, the more effective and efficient your movements will become, leading to a more powerful finish.

Method1
EditFocusing on Your Kata

1

Get into the mindset. Focus on yourself in the moment. Turn your attention inward. Tune out all distractions, whether they’re external or internal. Quiet your mind until the kata itself is the only thing you’re thinking about. ^[1]
2

Breathe efficiently. Resist holding your breath. ^[2] Inhale fully for maximum lung capacity. Avoid full exhales since these will leave the body limp and vulnerable. Adjust your rate of breathing as the situation demands, timing it to match your movements. Avoid breathing at a uniform rate throughout the kata. ^[3]
3

Maintain form. Concentrate on your posture, balance, and stability. Pay close attention to your hips, since they will help ground your center of gravity. Prioritize form over speed in the beginning and practice your kata slowly to ensure mastering the form before speeding up your movements.^[4]
4

Focus on how your muscles work in tandem. Pay attention to how the muscles in each part of your body work together in each movement; for example, when delivering a punch with your fist, pay attention to how your legs and torso lead into the punch. Maximize the force of impact by using all interrelated muscles efficiently.^[5]
5

Visualize your opponent. Imagine an opponent of equal height and build to yourself.^[6] Use your imaginary opponent as a point of focus for both impact and penetration.^[7]Pretend that this is a real fight that may prove lethal.
6

Project confidence. Maintain an even speed from start to finish.^[8] When learning a new kata, start slowly to master its pattern, but as you improve and quicken your speed, achieve that speed from your first step forward to intimidate your opponent.

Method2
EditPracticing a Simple Kata

1

Start with a simple kata. If you’re a beginner, try the Taigyoku Shodan, or “First Kata,” which incorporates only three basic moves: the long forward stance, the groin block, and the stomach-level punch. ^[9]
2

Assume the long forward stance. Bring one foot forward with your knee bent directly above your foot to maintain stability. Extend your back leg straight behind you as step forward. As you move from stance to stance, move your body in a lateral line without bouncing up and down, as you would when walking or running. Keep your center of gravity constant to minimize being knocked off balance by your opponent. ^[10]
3
Block your groin. Using the arm on the same side of your body as your forward foot, raise your fist over your opposite shoulder, then sweep it downward, protecting your groin and striking your opponent’s attacking limb. Finish with your blocking arm held straight and pointed downward over your forward leg, with your fist about a fist’s distance directly above your knee.^[11]
- As you prepare to block, pull your other arm back as you prepare to block, until it’s even with your floating ribs and ready to strike if needed. Also pull your hips back at a 45º angle, facing away from your forward foot and drawing your vitals farther out of reach from your opponent.^[12]
4

Deliver a stomach-level punch. Advance toward your opponent with the long forward stance, keeping your upper body absolutely still until your forward foot is about to touch down. Square your hips and shoulders to fully face your opponent. Strike from the same side as your forward foot, aiming for the solar plexus. Pull your other arm back until your fist is even with your floating ribs, ready to deliver a second strike if needed.^[13]
5

Practice 20 counts in each kata. ^[14] Perform a 360º sweep of the immediate area. Turn your head 90º to face a new direction along your shoulder. Rotate your body from the hips to maintain stability.^[15]

Method3
EditExpanding Your Practice with Challenges

1

Learn new kata patterns. Explore different styles of martial arts, each of which includes multiple kata. Once you’ve mastered one, learn another. Widen your skill-set with more techniques and combinations.
2

Be ambidextrous. Practice both sides of your body an even number of times. Perform the kata with your favored side and then your weaker side (the left side for right-handed people; the right side for left-handed people).^[16]
3
Visualize yourself. Picture your own movements within each kata as well as your imaginary opponent’s. Imagine yourself from your own first-person point-of-view, as opposed to an external, third-person POV. Project a mental image for your body to fulfill in action. Practice this while physically practicing katas or while doing something else entirely.^[17]
- It may also be helpful to practice in front of a full length mirror.
4

Practice with external distractions. Once you’ve mastered a kata while alone in a controlled environment, seek out or create a less controlled environment. Sharpen your ability to focus on your kata while other elements try to call attention to themselves. Perform your kata in front of other people, in noisy areas, and/or in less than ideal weather, such as heavy rain, snow, heat, etc.^[18]
5

Mess yourself up beforehand. Practice rebounding from internal distractions. Stub your toe, spin around until you’re dizzy, or work yourself up into a rage over something that’s been bothering you lately. Then perform your kata in this less than ideal mindset, which will resemble your mental state in an actual fight much more closely than always practicing with a calm mind will.^[19]