It's important to distinguish Junbi Undo from Hojo Undo (補助運動). While Junbi Undo are preparatory exercises focused on warming up and stretching, Hojo Undo are supplementary technical exercises that directly practice and reinforce the fundamental blocks, strikes, and kicks of Uechi Ryu. Hojo Undo often bridges the gap between basic movements and the applications found in kata.  

In summary, Junbi Undo in Uechi Ryu is a vital part of the training regimen, designed to safely and effectively prepare the body and mind for the more intensive practice of the art. It emphasizes gradual warming, flexibility, body awareness, and injury prevention through a series of sequential exercises targeting major muscle groups and joints.

Key Characteristics of Hojo Undo:
• Repetitive Nature: Exercises are often performed for a set number of repetitions or for a specific duration to build muscle memory and endurance.
• Focus on Fundamentals: They emphasize the correct execution of basic Uechi Ryu movements.
• Connection to Kata: The movements in Hojo Undo directly relate to techniques found within the style's eight kata.
• Progressive Difficulty: As practitioners progress, the intensity, speed, and complexity of Hojo Undo exercises can be increased.
• Importance of Instructor Guidance: Proper instruction is crucial to ensure correct form and prevent injury during Hojo Undo practice.

In conclusion, Hojo Undo is an indispensable part of Uechi Ryu training. It serves as a vital link between the basic building blocks of the style and the advanced applications within the kata, developing the necessary physical and technical skills for effective Uechi Ryu Karate.

Stances - Dachi: Uechi Ryu stances provide a strong, stable, and functional foundation for their martial arts practice, enabling effective power generation, efficient movement, and a solid base for both offense and defense.
HEIKO DACHI		Heikō Dachi (平行立ち - Parallel Stance): is a karate stance where your feet are shoulder width apart, and their outer edges are parallel. This is a common transitional stance in many kata.
KIBA DACHI		Kiba Dachi (騎馬立ち - Horse Riding Stance): is a karate stance characterized by a wide, stable position with feet parallel and knees bent, used for developing strength, balance, and stability.
MUSUBI DACHI		Musubi Dachi (結び立ち - Joining Stance): is a karate stance where your heels are together and toes are slightly outward, used for bowing and before/after activities like warm-ups or kata. Musubi-dachi is used for formal bowing (rei) to show respect, and it's a common starting and ending position for various martial arts activities.
NEKO ASHI DACHI		Neko Ashi Dachi (猫足立ち - Cat Stance): is a karate stance where you stand on bent back leg with 90% of your weight and a forward-facing front foot with a slightly raised heel. It is also known as a cat stand.
SAGI ASHI DACHI		Sagi Ashi Dachi (鷺足立ち - Heron Stance / Crane Stance): is a karate stance where you stand on one leg while raising the other leg and bending it. It's also known as the crane-foot or heron-foot stance.
SANCHIN DACHI		Sanchin Dachi (三戦立ち - Three Battles Stance): is a karate stance where your feet are placed close together, about shoulder-width apart, with the front foot angled inward at a 45-degree angle (measured on the inside of the foot). It is characterized by a narrow, deep stance with inward-facing knees and a focus on stability and power generation.
SHIKO DACHI		Shiko Dachi (四股立ち - Square Stance / Sumo Stance): is a karate stance where your feet are placed two shoulder-widths apart, side-by-side, with toes pointing outwards at about 45 degrees. Knees are bent deeply, pushing outwards, and the hips are lowered.
SUE GOSHI DACHI		Sue Goshi Dachi (据腰立ち - Sunk Hip Stance): id a karate stance where your front foot is turned forward opponent. It is like a kiba dachi but not so deep.

Important Principles for Uechi Ryu Stances:
• Stability and Rootedness (安定性と接地感 - Anteisei to Secchikan):
  Uechi Ryu stances prioritize a strong connection to the ground, providing a stable base for both offensive and defensive actions. This rootedness allows for the efficient transfer of power from the legs and hips into strikes and blocks.
• Body Unity (身体の統一 - Shintai no Tōitsu):
  Stances are not isolated postures but are integral to the unification of the entire body. Proper stance aligns the skeletal structure and engages the core muscles, allowing for coordinated movement and power generation.
• Muscular Engagement (筋肉の連動 - Kinniku no Rendō):
  Stances often involve specific muscular engagement to create internal strength and stability. Sanchin Dachi, with its inward knee pressure and tensed core, is a prime example of this principle.
• Balance (バランス - Baransu):
  While emphasizing stability, Uechi Ryu stances also maintain a balance that allows for relatively quick transitions and adjustments. The weight distribution within each stance is crucial for this.
• Functional Posture (機能的な姿勢 - Kinōteki na Shisei):
  Uechi Ryu stances are not static poses but functional postures designed to support specific movements and techniques. The alignment and tension in each stance facilitate the efficient execution of strikes, blocks, and body shifting.
• Knee Bend and Flexibility (膝の屈曲と柔軟性 - Hiza no Kukkyoku to Jūnensei):
  A degree of knee bend is common in Uechi Ryu stances, allowing for shock absorption, power generation from the legs, and quicker changes in level. Flexibility in the hips and legs is also important for maintaining proper stance and executing techniques effectively.
• Core Engagement (体幹の意識 - Taikan no Ishiki):
  Maintaining a strong and engaged core (hara or tanden) is vital in all Uechi Ryu stances. This provides stability, links the upper and lower body, and is the center for power generation.
• Integration with Breathing (呼吸との統合 - Kokyū to no Tōgō):
  In fundamental stances like Sanchin Dachi, breathing is consciously coordinated with the tension and muscular engagement, contributing to internal strength and stability.
• Adaptability (適応性 - Tekiōsei):
  While core stances have specific forms, Uechi Ryu also emphasizes the ability to adapt and adjust stances dynamically in response to the opponent's movements and the demands of the situation.
• Specific to Kata (型との関連性 - Kata tono Kanrensei):
  Many of the stances in Uechi Ryu are deeply connected to the specific movements and applications found within the eight kata. Understanding the context of a stance within a kata helps to reveal its functional purpose.

Kicks - Geri: Uechi Ryu Karate has a distinct approach to kicking, emphasizing practicality, power generation within its effective range, and integration with the style's close-to-mid-range combat focus. The emphasis on lower and mid-level targets and the unique Sokusen Geri distinguish Uechi Ryu's kicking approach.
HIZA GERI		Hiza Geri (膝蹴り - Knee Kick): A knee strike is often used for close-in fighting where a martial artist cannot fully extend their legs (i.e. unable to launch a roundhouse kick due to the proximity of the opponent), grappling situations where arms are trapped or restricted, etc. Targets for knee strikes include an opponent’s ribs, thighs, chin/face (if the head is pulled down during grappling), etc.
MAWASHI GERI		Mawashi Geri (回し蹴り - Roundhouse Kick): The kick is executed with a snapping motion of the leg, striking with the instep or lower shin. The kicking leg should rotate inward and upward, striking at an angle from parallel to the floor to 45 degrees upward. The supporting foot should ideally point directly away from the opponent, or at a 90 to 45-degree angle. Some styles emphasize a chambering motion, lifting the knee high before executing the kick, while others focus on a more direct, snapping motion.
SHOMEN GERI		Shomen Geri (正面蹴り - Front Kick): The kick is executed by raising the leg, bringing the foot forward, and striking with the ball of the foot. The front kick can be used to target the chest, stomach, or other areas of the opponent's torso. In Uechi Ryu karate, the front kick is a cornerstone technique, and they have a unique toe kick (sokusen geri) that utilizes striking with the big toe while performing a front kick.
SOKUTO GERI		Sokuto Geri (足刀蹴り - Blade of the foot Kick): The primary striking surface is the blade (side) of the foot (Sokuto - 足刀). The snap kick is executed using the blade of the foot to potential targets such as the midsection, lower body, or even the femoral crease. It is often translated as "side kick," it's a more general term encompassing any kick using that surface. In Uechi Ryu is described as a forward-striking kick rather than a true "side kick" that involves a significant tilting of the pelvis.
SUKUSEN GERI		Sokusen Geri (足先蹴り) It is front kick (Shomen Geri) that utilizes striking with the big toe while. The primary point of impact is the tip of the big toe (Sokusen - 足先). The other toes are typically curled back to avoid injury. It's executed as a sharp, snapping kick, emphasizing speed and penetration over a drawn-out pushing motion.
TOBI GERI		Tobi Geri (飛び蹴り - Jumping Kick) The jump or flying kick is executed with launching into the air and delivering a kick, often a shomen geri (front kick) or yoko geri (side kick), with the goal of maximizing power and speed. It is not a primary or heavily emphasized kick in traditional Uechi Ryu Karate, because jumping or turning the back significantly can temporarily compromise the stable stances that Uechi Ryu emphasizes.
USHIRO GERI		Ushiro Geri (後ろ蹴り - Back Kick) The back kick is executed with a quick pivot on the supporting leg, keeping the kicking leg close to the body, and then extending the heel back and up towards the target. Coordinate the pivot, hip rotation, and kick extension for power and speed. It is not a primary or heavily emphasized kick in traditional Uechi Ryu Karate, because jumping or turning the back significantly can temporarily compromise the stable stances that Uechi Ryu emphasizes.
YOKO GERI		Yoko Geri (横蹴り - Side Kick) The side snap kick is executed using the blade of the foot. It's a more specific type of Sokuto (足刀 - knife-hand edge of the foot) Geri. The knee of the kicking leg is typically brought up towards the chest, with the foot drawn towards the opposite knee before extending to the side. Potential targets would include the midsection (ribs, solar plexus), lower body (thigh, knee), or groin. High side kicks to the head are generally considered less common and carry more risk.

Important Principles for Uechi Ryu Kicks:
• Stability and Grounding (安定性と接地感 - Anteisei to Secchikan):
  Unlike some styles with high and elaborate kicks, Uechi Ryu prioritizes maintaining a stable base during kicking techniques. This often means kicks are delivered lower to the ground or with minimal disruption to balance. A strong connection to the ground allows for better power transfer and the ability to follow up with other techniques.
• Linearity and Directness (直線性と直接性 - Chokusensei to Chokusetsusei):
  Many Uechi Ryu kicks, particularly the signature Shomen Geri (front toe kick), are delivered in a direct, linear path to the target. This emphasizes speed and efficiency.
• Sharpness and Penetration (鋭さと貫通力 - Surudosa to Kantsūryoku):
  Uechi Ryu kicks often focus on a sharp, snapping action rather than a drawn-out pushing motion. This is especially true for the Sokusen Geri, aiming for a piercing impact on vital points.
• Whole Body Power (全身の力 - Zenshin no Chikara):
  While the leg is the striking limb, the power of Uechi Ryu kicks originates from the entire body. This involves:
  • Hip Drive: Engaging the hips to generate significant force.
  • Core Engagement: Stabilizing the torso and transferring power.
  • Supporting Leg: Maintaining a strong and balanced base.
• Lower to Mid-Level Targeting (下段・中段への標的 - Gedan・Chūdan e no Hyōteki):
  Traditionally, Uechi Ryu kicks emphasize targets in the lower to middle sections of the body (groin, lower abdomen, knees, thighs). High kicks are less common in the core curriculum.
• The Importance of the Front Kick (正面蹴り - Shomen Geri / 足先蹴り - Sokusen Geri):
  The Shomen Geri, delivered with the tip of the big toe (Sokusen Geri), is the most distinctive and emphasized kick in Uechi Ryu. It's often used as a primary line of defense, an intercepting technique, and a vital point strike.
• Variations and Applications:
  While the front kick is central, Uechi Ryu also incorporates other kicks like Sokuto Geri (blade of the foot kick), Kansetsu Geri (joint kick), and Hiza Geri (knee kick), each with specific applications and targeting.
• Integration with Hand Techniques (手技との統合 - Shute to no Tōgō): Kicks in Uechi Ryu are not isolated techniques. They are often combined with hand strikes and blocks in fluid sequences, reflecting the style's principle of integrated defense and offense.
• Conditioning (鍛錬 - Tanren):
  Especially for the Sokusen Geri, conditioning the toes is an important aspect of training to prevent injury and enhance the effectiveness of the strike.
• Breathing (呼吸 - Kokyū):
  Proper breathing is coordinated with kicking techniques, typically exhaling upon the delivery of the strike to focus power.

Important Principles for Uechi Ryu Punches:
• Whole Body Power: All Uechi Ryu punches emphasize the use of the entire body, not just the arm. Power is generated from the ground up, through the legs, hips, and torso, and transmitted through the arm to the fist.
• Speed and Focus: Strikes are typically delivered with speed and focused intent, concentrating power at the point of impact.
• Close to Mid-Range Focus: Uechi Ryu's punching techniques are generally most effective in close to mid-range, reflecting the style's emphasis on close-body combat.
• Integration with Blocks: Punches are often delivered immediately following or simultaneously with a block, embodying the principle of "Ikkyo Ryotoku" (achieving two things with one action).
• Adaptability: The specific execution of a punch can vary slightly depending on the situation, the target, and the lineage or instructor.

Important Principles for Uechi Ryu Strikes:
• Whole Body Power (全身の力 - Zenshin no Chikara):
  Uechi Ryu strikes are not simply arm movements. They are generated by the coordinated effort of the entire body, starting from the ground. Power originates in the legs and hips, transferring through the core (torso) and finally manifesting in the striking limb. Body rotation, weight shifting, and proper stance are crucial for maximizing the force behind each strike.
• Focus (集中 - Shūchū) and Concentration (一点集中 - Itten Shūchū):
  Power is concentrated at the precise moment of impact on the target. This involves a tightening of the muscles throughout the body (Kime - 極め) at the point of contact, maximizing the transfer of energy. Mental focus and intent are equally important in delivering a decisive strike.
• Speed and Sharpness (速度と鋭さ - Sokudo to Surudosa):
  While power is essential, Uechi Ryu strikes also emphasize speed and a sharp, penetrating quality. This allows for quicker delivery and can maximize the impact on vital points. The snapping action of the limbs, particularly in punches and kicks, contributes to this sharpness.
• Efficiency of Movement (効率的な動き - Kōritsuteki na Ugoki):
  Uechi Ryu favors direct and economical movements, eliminating unnecessary motion that could telegraph the attack or waste energy. Strikes often follow a relatively straight path to the target, especially in close to mid-range.
• Close-Range Effectiveness (近距離での有効性 - Kin Kyori de no Yūkōsei):
  Many Uechi Ryu strikes, including its characteristic punches and elbow strikes, are particularly effective in close-quarters combat, reflecting the style's origins and principles.
• Integration with Body Mechanics and Stance (体捌きと姿勢との統合 - Tai Sabaki to Shisei tono Tōgō):
  Strikes are not performed in isolation but are integrated with proper stances (like Sanchin Dachi) and body shifting (Tenshin - 転身). The stance provides a stable base for power generation, while body shifting can create angles, evade attacks, and enhance the force of the strike.
• Targeting Vital Points (急所攻撃 - Kyūsho Kōgeki):
  Uechi Ryu emphasizes striking vulnerable areas of the opponent's body (Kyūsho), maximizing the effect of the strike even without relying solely on brute strength. This is evident in techniques like Shoken Tsuki and Nukite.
• The Concept of "Half-Hard, Half-Soft" (半硬軟 - Pangai-noon):
  This core principle influences striking by advocating for a balance between relaxed movement during the initial phase of a strike (soft) and focused muscular contraction at the moment of impact (hard). This allows for both speed and power.
• Utilizing the Appropriate "Weapon" (適切な武器の使用 - Tekisetsuna Buki no Shiyō):
  Uechi Ryu employs a variety of "weapons" of the body for striking, including the knuckles (Seiken, Shoken, Kakushiken), fingertips (Nukite), backfist (Uraken), hammer fist (Tettsui/Kentsui), palm heel (Shotei), elbows (Hiji), knees (Hiza), and the toe (Sokusen). The choice of weapon depends on the target, distance, and situation.
• Breathing (呼吸 - Kokyū):
  Proper breathing is synchronized with strikes. Typically, exhalation occurs during the delivery of the strike, coinciding with the point of maximum effort and focus (Kime).

Important Considerations:
• Simultaneous Block and Strike (一挙両得 - Ikkyo Ryotoku): A core principle of Uechi Ryu is to block and strike simultaneously whenever possible. Many of these "blocks" are not purely defensive but are designed to control the opponent while setting up or even delivering a counterattack.
• Body Shifting (Tenshin - 転身): Evading and moving the body out of the line of attack is as crucial as the arm movements in Uechi Ryu defense. Blocks often accompany body shifting to maximize effectiveness.
• Adaptability: Uechi Ryu blocks are not rigid forms but adaptable movements that change based on the angle, speed, and power of the attack.

In summary, Uechi Ryu's blocking system emphasizes:
• Circular, flowing movements (Wa Uke being the prime example).
• Close-range control and manipulation (Kote Uke).
• Utilizing the entire body for power and stability.
• A strong connection between blocking and counterattacking.