One of the areas that is sometimes neglected in karate practice is hojo undo.

In Okinawan karate, this type of training is largely associated with Goju-Ryu and Uechi-Ryu, although it is found in some Shorin groups. At our dojo, hojo undo is a very important part of the training regiment and students come to perform hojo undo before and after class. Hojo Undo training benefits include the strengthening of tendons and muscle in numerous areas of the body. However, Major William R. Hayes, Kyoshi/ Shorin-Ryu Karate, emphasizes that hojo undo is an essential part of training and the effects are not so much to strengthen but to protect the body.

The makiwara is a very important device used to develop striking, blocking and kicking mechanics, power, focus and spirit. Students should be at least 16-18 years of age before striking the makiwara and even then should strike for focus and repetition rather than power. Novices should begin by assuming a shizentai-dachi or zenkutsu dachi and simply push the makiwara so that the upper and lower body aid in the training together. It is not important that you strike the makiwara with all of your power in the beginning but that you hit or strike it in high repetitions. Many people suffer severe joint and hand injuries by thinking that they should be using all of their power when starting makiwara training. You should also double repetitions on your non-dominant hand. A good makiwara regiment is to start warming up with tate-tsuki (inverted punch). These helps condition and build the first knuckle since it is smaller in size than the middle knuckle. Make sure that you do not over rotate the hand and miss the correct surface area. The next set should be in a 2/3 punch. Then finish with a full twist punch.

100 (each hand) tate tsuki

100 (each hand) 2/3 punch

100 (each hand) full twist punch