Seiryoku Zenyo Kokumin Taiiku

Seiryoku Zenyo Kokumin Taiiku literally means to make good use of energy in national sports. This kata was designed as a warmup activity teaching basic attack and defense movements while gently working and loosening the joints and muscles. It consists of both solo moves and moves with a partner. 

This video from the Kodokan Judo Institute is in Japanese, but gives a clear demonstration of the techniques.

Tandoku renshu - Individual practice

First set:

Goho ate - Strike in 5 directions

Hidari mae naname ate - Left front crossing strike (left cross)

Migi ate - Right side strike

Ushiro ate - Rear strike

Mae ate - Front strike (jab)

O goho ate - Major strikes in 5 directions

Goho geri - Kicks in 5 directions

Second set:

Kagami-migaki

Sayu uchi

Zengo tsuki

Ryote ue-tsuki

O-ryote ue-tsuki

Sayu kogo shita tsuki,

Ryote shita tsuki

Naname ue-uchi

Naname shita-uchi

O naname ue uchi

Ushiro sumi tsuki

Ushiro uchi

Ushiro tsuki

Sotai renshu - Partner practice

Kime-shiki：

(Idori)Ryote-dori

Huri-hanashi

Gyakute-dori

Tsuki-kake

Kiri-kake

(Tachiai)Tsuki-age

Yoko-uchi

Ushiro-dori

Naname-tsuki

Kiri-oroshi

Ju-shiki：

Ikkyo

Tsuki-dashi

Kata-oshi

Kata-mawashi

Kiri-oroshi

Katate-dori

Nikyo

Katate-age

Obi-tori

Mune-oshi

Tsuki-age

Ryogan-tsuki