Upper Body Exercise 01

Seiken Oi Tsuki

Lunge Punch

01 / 15

Stance

Crescent step into heel-toe position.

Step forward from the ready position with the right foot. The right knee passes close to the left knee as the foot travels in an arc, returning to shoulder width and approximately one foot-length ahead. The lead heel aligns with the toes of the rear foot. Keep the knees bent and the posture upright.

Upper body

Strike the center line with the lead hand.

Deliver a right-hand lunge punch toward the center line. Strike with the first two knuckles, keeping the wrist aligned with the forearm. The elbow travels close to the ribs. Extend without locking the arm, then retract quickly, finishing with the forearm parallel to the floor and the elbow held away from the ribs.

Technique sequence

Ready. Step. Punch. Recover.

The exercise is practiced on both sides. These four source photographs show the basic progression illustrated in TIS.

Step 1 ready position — 01ReadyBegin from the standard ready position.

Step 2 crescent step — 02StepBring the knee across and move the foot through the crescent path.

Step 3 lunge punch — 03PunchSet the heel-toe stance and deliver Seiken Oi Tsuki.

Step 4 recovery — 04RecoverRetract promptly and prepare to repeat on the opposite side.

Training purpose

The source describes Exercise 1 as a way to coordinate and align the body for an effective vertical punch delivered over the lead foot. The emphasis here is on the mechanics of the exercise rather than reproducing the source's longer Waza discussion.