Day in the Dojo

Beginners section:

1. Standard stretching plus some extra work on hamstrings and back.
2. Sanchin Dachi (Three Level Stance): Stepping, then with turning, then midlevel defense, and upper-level defense.
3. Notes: Turning with upper level defense using sanchin dachi is like the upper level defense in kobo nidan.

Yellow Belt section:

1. Shiko dachi stretching. With partners holding belt and hands, and individually by putting chin on sholder.
   
2. Kobo Nidan (Second kata). Most important part is the shiko dachi. Next most important is the turning upper-level defense.
3. Notes: When in shiko dachi, slap your knees to remind yourself to get them out. I need to get my knees 4-5 inches back, straighten my back, and get lower.
   

Green Belt Section:

1. Clarification on pronunciation: "Kah-my-tay" instead of "kuh-my-tay" for "ready."
2. Kick stretching - kicking your own hand out of zenkutzu, lifting your legs to the side and back.
   
3. Ushiro geri (Back kick): Start in zenkutzu dachi, right foot forward. Spin half way around, into a nekodachi with all the weight on the left foot, but with the right foot next to the left, instead of in front. Then, kick backwards with right foot while spinning, and end up back in zenkutzu dachi.
4. Nidan Geri (Double kick): mae giri with one foot, jump and upper level kick with the other foot.
   
5. Breathing: rhythm

Helpful Website:
Here is a website with a comprehensive list of Japanese terminology used in karate translated into English.
Monte Sano Shotokan