Okinawa Rattle

This is an old and simple Karate (Goju) exercise that strengthens the ligaments of the ankles, teaches hip power, improves circulation of the arm, and has numerous striking and blocking applications as well as energy avoidance and redirection, and resembles drunken fluidity.

instructions:

• Feet are planted shoulder width apart
• Toes pointed forward
• Arms hanging loosely at your sides
• The hips are then torqued hard back and forth
  • As you twist the hips arms are relaxed and allowed to swing
  • Toes must be kept forward to improve the ankles
  • And overall straight composure is kept

Ankle Strengthening: as explained in the Talocrural Region (Combined Ankle Joint), the ankles take a lot of force when undergoing high activity, this exercise puts torque on them and strengthens them over time.
Hip Power: as any good martial artist knows, channeling power through the hip is essential for striking, here the drill has the user twist the hips over and over to increase the strength of the muscles used in torquing the hip.
Arm Circulation: as the arms are swinging at a high velocity it forces blood down the arms and results in a tingling feeling at the fingertips, which is increased blood flow through the arms.
Strikes and Blocks: the easiest strikes and blocks to uses from this are knife hand chops, ridge hand strikes, and low blocks but more advanced combinations can be used. Simple rattle combos and Advanced rattle combos
Energy Redirection: this part of the technique can be used in defense against being pushed or used in combination with blocks and strikes