A deep-dive into the philosophy, practice and techniques of Kata as a training tool in freestyle and beyond.
Kata: Core Handout
What is Kata?
Solo, focused, movement practice. Think of it as freestyle training you can do anywhere. Rooted in awareness, posture, and repetition.
Why use it?
It improves precision, control, posture, and your ability to feel and adapt in real time — no boat needed.
Getting Started
1. Set Your Mind - Start with square breathing (in 4, hold 4, out 4, hold 4). Let go of right/wrong —
ask: “Does this help right now?”
2. Set Your Body - Stand tall. Focus on trim, rotation, and symmetry.
3. Learn By Doing
Watch videos and break moves down
Visualise clearly
Repeat slowly
4. Train With Feel - Notice intensity, texture, weight, and temperature in movement.
Training Methods
Normal Speed: Link movements with breath.
Super-Slow: Develop control.
Hold: Spot weak points.
Fast: Build speed + feel.
With Voice: Express and energise.
With Words: Describe to learn.
In Kit: Use gear to build realistic feel.
Benefits
Boosts posture, precision, control
Builds calm, reflection, and feel
Helps year-round, with or without water access
Prevents injury and boosts awareness
10 Essentials
Breathe square
Set posture
Use video + vision
Feel sensations
Rehearse mentally
Train daily (10–20 mins)
Share with others
Mix techniques
Enjoy it
Use it in every season
🧠 Want more? Explore Articles of Knowledge for extra handouts and next steps.
KATA