| Monday | |
| Duty instructor: | |
| Assistants: | |
| 1 Warm up exercise | |
| 2 Kihon Waza | |
| 3 Kihon Renzoku Waza (Basic combination techniques) | |
| 4 Strength & stamina training | |
| 5 Kumite | |
| 5.1 Gohon Kumite | |
| 5.2 Sanbon Kumite | |
| 5.3 Kihon Ippon Kumite | |
| 5.4 Jiyu Ippon Kumite (from Yonkyu up) | |
| 5.5 Okuri Jiyu Ippon (from Yonkyu up) | |
| 5.6 Kaeshi Ippon (from Yonkyu up) | |
| 5.7 Jiyu Kumite - Please put emphasis on Tournament Kumite with the Sundome principle. Scoring techniques & tournament rules (both SKIF & WKF) should be emphasized.) | |
| a Soft touch (from Rokukyu up) | |
| b Speed & power (from Sankyu up) | |
| 5.8 Target training | |
| Tuesday | |
| Duty instructor: | |
| Assistants: | |
| 1 Warm up exercise | |
| 2 Kihon Waza | |
| 3 Kihon Ido (moving) Waza | |
| 4 Kihon Renzoku (combination) Waza | |
| 5 Kata | |
| 5.1 Gohon Kumite | |
| a Heian Katas | |
| b Tekki Shodan | |
| 5.2 Sentei Shodan | |
| 5.3 Other advanced Katas | |
| 5 Breathing Exercise | |
| Wednesday | |
| Duty instructor: | |
| Assistants: | |
| 1 Warm up exercise | |
| 2 Kihon Waza | |
| 3 Tai Sabaki | |
| 4 Ashi Sabaki | |
| 5 Speed & reflex training | |
| 6 Kumite (Budo Kumite) | |
| 6.1 Kihon Ippon Kumite | |
| 6.2 Jiyu Ippon Kumite (from Yonkyu up) | |
| 6.3 Jiyu Kumite (from Sankyu up) | |
| 6.4 Self defenses (from Shodan up) | |
| 7 Kenkyu Waza & Kata Bunkai (Technique research & Kata explanations) | |
| 8 Power & stamina training | |
| Thursday | |
| Duty instructor: | |
| Assistants: | |
| 1 Warm up exercise | |
| 2 Kihon Waza | |
| 3 Kihon Ido(moving) Waza | |
| 4 Kihon Renzoku (combination) Waza | |
| 5 Kata | |
| 5.1 SKIF Katas | |
| 5.2 WKF Shutei Katas for HKKF Tournament | |
| Kanku Dai (Shotokan) | |
| Jion (Shotokan) | |
| Seipai (Gojuryu) | |
| Saifa (Gojuryu) | |
| Seienchin (Shitoryu) | |
| 5 Kumite | |
| Bassai Dai (Shitoryu) | |
| Seisan (Wadoryu) | |
| Chinto (Wadoryu) | |
| Friday | |
| Duty instructor: | |
| Assistants: | |
| 1 Warm up exercise | |
| 2 Kihon Waza | |
| 3 Kihom Ido(moving) Waza | |
| 4 Kihom Renzoku (combination) Waza | |
| 5 Kata (refer to Tuesday or Thursday) | |
| 6 Kumite (refer to Monday) | |
| 7 Power & stamina training | |
| Saturday | |
| Duty instructor: | |
| Assistants: | |
| Training for children below 12 years old | |
| Sunday | |
| Duty instructor: | |
| Assistants: | |
| General training for instructors and colour belts up | |
| 星期一 | |
| 當值教練: | |
| 助理教練: | |
| 1 熱身運動 | |
| 2 基本 | |
| 3 基本連續技 | |
| 4 體能及耐力鍛練 | |
| 5 組手 | |
| 5.1 五本組手 | |
| 5.2 三本組手 | |
| 5.3 基本一本組手 | |
| 5.4 自由一本組手 (四級及以上) | |
| 5.5 送自由一本組手(三級及以上) | |
| 5.6 返一本組手(三級及以上) | |
| 5.7 自由組手 - 串止原則 , 點到即止 著重取分技巧及熟習比賽規則 (both SKIF & WKF) |
|
| a 輕力接觸(六級及以上) | |
| b 有速度及勁度(三級及以上) | |
| 5.8 目標鍛練 | |
| 星期二 | |
| 當值教練: | |
| 助理教練: | |
| 1 熱身運動 | |
| 2 基本 | |
| 3 基本連續技 | |
| 4 基本連續技 | |
| 5 型 | |
| 5.1 指定型- | |
| a 平安初段至五段 | |
| b 鐵騎初段 | |
| 5.2 選定型 | |
| 5.3 高級型 | |
| 6 呼吸練習 | |
| 星期三 | |
| 當值教練: | |
| 助理教練: | |
| 1 熱身運動 | |
| 2 基本 | |
| 3 身法鍛練 | |
| 4 步法鍛練 | |
| 5 速度及反應訓練 | |
| 6 組手(武道組手) | |
| 6.1 基本一本組手 | |
| 6.2 自由一本組手(四級及以上) | |
| 6.3 自由組手(三級及以上) | |
| 6.4 自衛術(初段及以上) | |
| 7 技術研究及型之解釋 | |
| 8 力量及氣量鍛練 | |
| 星期四 | |
| 當值教練: | |
| 助理教練: | |
| 1 熱身運動 | |
| 2 基本 | |
| 3 基本移動技 | |
| 4 基本連續技 | |
| 5 型 | |
| 5.1 國際松濤館型 | |
| 5.2 世界空手道聯盟指定型(香港空手道總會比賽) | |
| 觀空大(松濤館) | |
| 慈恩(松濤館) | |
| 十八(剛柔流) | |
| 碎破(剛柔流) | |
| 征遠鎮(糸東流) | |
| 6 組手(參照星期一) | |
| 拔塞大(糸東流) | |
| 征三(和道流) | |
| 鎮東(和道流) | |
| 星期五 | |
| 當值教練: | |
| 助理教練: | |
| 1 熱身運動 | |
| 2 基本 | |
| 3 基本移動技 | |
| 4 基本連續技 | |
| 5 型(參照星期二) | |
| 6 組手(參照星期一) | |
| 7 勁力及耐力鍛練 | |
| 星期六 | |
| 當值教練: | |
| 助理教練: | |
| 十二歲以下小童訓練 | |
| 星期日 | |
| 當值教練: | |
| 助理教練: | |
| 教練及顏色帶訓練 | |
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