Jumbi Undo & Hojo Undo

Jumbi Undo (traditional preparation or warm up exercises) and Hojo Undo (traditional resistance or strength exercises) are an important part of any Goju-ryu Karate-ka's routine. In the times of the foundation of the Goju-ryu style, students would need to practice many of the exercises included on this page for 6-12 months before being officially accepted into a Dojo. Today many of these routines are included in your standard Dojo class under the careful supervision of your experienced Black belt instructor.

Jumbi Undo

Junbi Undo are the preparatory exercises of the Goju-ryu system. The video below details some of the basic exercises of this practice and each lesson the class instructor will vary and change the way the warm up runs to provide you with variety in your lessons. Training begins at the toes, the furthest point from the heart, and each area is gradually warmed, stretched and worked as we work our way up the body.  

Hojo Undo Etiquette

 If you wish to use a piece of training equipment you must bow to it as if you were training with a partner. You show respect to the equipment as it is going to assist you in become better at Karate. Before you use the equipment say 'Onegaishimau' (please let me use you) and when you are finished say 'Domo Arigato' (thank you for letting me practice with you). All equipment must go back exactly where you found it to keep your Dojo clean and tidy. 


The Chishi is used to create power of the wrist, grip and to develop the forearm for striking techniques. Chishi is usually made of cement with a thick handle to simulate a wrist. 

Nigiri Game

Nigire Game is designed to strengthen the grip, a necessary weapon of effective self defence. The gripping exercises are combined with footwork drills for further intensity. Water or sand can be added to the jars to make them heavier and harder to grasp. 


Kongoken was created after Chojun Miyagi traveled to Hawaii to teach Karate. While he was there he saw a sailor working out with the link of an anchor chain and took the idea and adapted the exercises to be more specific to Goju-ryu movements such as throws and more. 

Ishi Sashi

The ancient kettle bell, these were originally heavy stone padlocks. Used to strengthen aspects of the whole body, they can be used to improve Kata specific moments right through to basic punching, kicking and blocking. 


Makiwara is the wooden striking post essential to traditional karate training for strengthening and developing the punch.

Heavy Bag

Performed by: Sensei Tetsuji Nakamura Punching bags and heavy bags provide a more free moving target and enable the practitioner to strike the bag from all angle with basically any technique. The bag can be stuck lightly to build speed and timing, hard to build striking power or with a combination of speed and strength to develop real fighting skill. 

Wooden Dummy

The Wooden dummy known at IOGKF Honbu Dojo as 'George' was created by Nakamura Sensei to practice blocking and striking drills specific to Goju-ryu.

Speed Ball

The speed ball is another useful tool to help you build speed and, as Nakamura Sensei demonstrates, develop your Goju-ryu specific techniques.