Often overlooked, this kata has long been recommended by the kodokan for beginners, women and children, in order to build up their physical development and coordination as well as laying a foundation of basic skills.
This kata is divided into two main types of exercise; tandoku renshu (individual exercises) and sotai renshu (joint exercises).
The tandoku exercises have two versions of goho ate (five direction strikes) and gohogeri (five direction kicks), which are followed by a number of other exercises which are designed to help build muscle tone and develop a rounded physique.
The sotai renshu are divided into two main groups; kime shiki (forms of decision) and ju shiki (forms of gentleness). The kime shiki techniques contain simple versions of several techniques found in other self-defence kata, including grabs, blows, and attacks with weapons. Some are idori (kneeling), some are tachiai (standing). The ju shiki section has two groups of five techniques each, which are taken directly from ju no kata.
Seiryoku zenyo kokumin taiiku no kata
Hidari mae naname ate Migi ate Ushiro ate Mae ate Ue ate
O goho ate
O hidari mae naname ate O migi ate O ushiro ate O mae ate O ue ate
Mae geri Ushiro geri Hidari mae naname geri Migi mae naname geri Taka geri