Participating in karate competitions offers numerous benefits, yet the accompanying pressure and nervousness can be overwhelming. In this article, we offer a comprehensive and practical guide to help you effectively prepare for your kata competition, helping you not only to perform at your absolute best but also excel under pressure.

Please note that this guide is for amateur competitors with busy work and family commitments but still want to compete for experience. We have no doubt that professional karate athletes competing at national and international levels are likely to have a team of doctors, nutritionists, and strength coach advising and coming up with the exact diet, exercise and training programs based on the latest science.

Table of Contents

Choose the Right Kata

Selecting the right kata for competition is critical to your success. Depending on the competition format and the number of participants, you may be required to perform 2 to 3 kata. To make the best kata choices, consider the following factors:

  1. Your Technical Ability: Opt for a kata that aligns with your technical abilities. Competitors are evaluated based on their technical and athletic performance. Choosing a kata that is too easy may result in a lower score, while selecting one that is overly challenging can lead to mistakes and a reduced score.
  2. Variety of Techniques: The kata you choose should showcase a diverse range of techniques, including punches, kicks, blocks, turns, jumps, and a combination of fast, powerful movements, as well as slower, flowing techniques. Ideally, it should culminate in picture-perfect techniques at the kiai moment.
  3. Physical Build: Consider your physique when selecting a kata. A kata should complement your build. For instance, if you have a solid and heavy physique with limited flexibility, a kata that involves numerous high kicks or a 360-degree flying jump may not be the most suitable choice.
  4. Kata Length: The selected kata should be of an appropriate length to effectively display your technical ability. Regardless of your skill, if the kata is too short, you won’t have the opportunity to showcase your abilities to the judges. For instance, Naihanchi, while challenging, is rarely seen at high-level competitions because it is an extremely short kata.
  5. Personal Preferences: If you can find a kata that meets the aforementioned criteria and happens to be one that you genuinely enjoy practicing, it is likely to motivate you to train more diligently and, as a result, perform better.
  6. Competitors’ Choices: If you are aware of your competitors’ kata preferences and recognize that they do really well with those particular kata, it may be prudent to avoid selecting the same ones. This strategy can provide a competitive edge, particularly if you believe your rivals have an advantage in those kata.

Ultimately, the kata you choose should be a balance between your technical ability, physical attributes, and personal preferences. Careful consideration and planning in kata selection can contribute to your success.

Identify Your Weaknesses

Once you’ve chosen your kata, the next step is to identify the specific areas within the kata that need further work. For example, if you decide to compete at a coming tournament with approximately five months to prepare, it’s wise to allocate your time strategically, focusing on the aspects that demand improvement rather than dispersing your efforts across every technique, stance, and transition move within the kata.

The natural question that follows is, how can you pinpoint these weaknesses effectively? There are two primary approaches to consider.

First, seek feedback from your experienced instructors. Communicate your selected kata, perform it for them, and ask for their insights and critiques. Their experienced eyes can offer invaluable guidance for refining your kata.

Second, use technology to your advantage by recording your own kata performances. Then, conduct a comparative analysis by comparing your rendition with those of kata champions. This side-by-side examination will help you identify areas that need work to bring your kata to the next level.

We recommend employing both of these approaches and compiling a list of actionable items for you to work on during the available time-frame.

When you are filming yourself and comparing your performances with those of accomplished kata champions, it’s crucial to know what specific aspects to focus on. To facilitate this analysis effectively, we recommend viewing your recorded performance at least seven times, with each viewing dedicated to one of the following key areas:

1. Form

“Form” in karate refers to the precise and structured execution of techniques or the outer shapes of techniques. For example, if you are performing a hand strike, “form” refers to:

  • the trajectory of the arm
  • the positioning of the fist
  • the correct alignment of the arm
  • the target area
  • the specific stance in which one assumes to perform the technique including its correct alignment, balance, and depth; and
  • the smooth and fluid transition to and from this technique.

Form is the most fundamental element of a technique because it affects a technique’s power and speed. For example, if you are striking with your elbow flaring out, your technique can’t achieve its maximum potential power and speed.

Form is something that one is continually refining and perfecting over time and the best way to perfecting form is to repeatedly perform a technique slowly and seek feedback from your instructors. Rushing to work on power and speed with poor form will be counterproductive.

2. Power

In karate, power refers to the effectiveness, impact, and force behind a martial technique. In a kata, if a particular technique is required to be performed with maximum power, you need to perform it with your maximum power through a correct understanding of how power is generated and a lot of practice. Similarly, if a technique is meant to be performed in a slow and flowing way, it should exhibit a seamless, unhurried, and fluid motion.

The keys to maximizing the power of your techniques are:

  • Well-rooted stances
  • Hip rotation
  • Relaxation
  • Contraction on impact; and
  • Transfer power through.

3. Speed

Relaxation of the mind and the body is the key to achieve optimal speed. Your speed will be negatively impacted when your mind is clouded with thoughts and your muscles are not properly stretched. The constant chatter of thoughts can act as mental roadblocks, hindering your ability to execute techniques swiftly and accurately. Similarly, tense muscles, brought on by stress or inadequate warm-up, can affect your ability to deliver swift and powerful techniques.

4. Breathing

There are two schools of thoughts regarding breathing during kata performance.

The first one is you should co-ordinate breathing with your techniques and that you should try to use your diaphragm muscles to inhale and exhale rather than shallow chest breathing. In addition, some advise that you should try to exhale during blocks and attacks and inhale in between actions while others recommend inhale on the blocking techniques and exhale on striking techniques.

The second school of thought is you should just breathe naturally throughout your kata and avoid holding your breath back which is a tendency people have when they are under stress.

Our view is you should breathe naturally. We are born with this ability and there is no need to complicate things unnecessarily. If you are truly in the flow while performing your kata, you will naturally exhale more sharply at the moment of kime.

However, don’t follow anybody’s advice blindly, you need to test it out yourself to see which approach works for you.

5. Kiai

Kiai refers to the spirited shout at certain kime moments in a kata and it means the joining or unification of all energy sources in your body. When you kiai, the aim, therefore, is to bring out all the stored energy you have and transfer it to your opponent precisely at the moment you deliver a technique.

If you are in doubt whether you’ve nailed your kiai, check out our in-depth guide on what kiai is and how it should be performed.

6. Martial Intensity

Martial intensity in a kata performance refers to the level of energy, focus, and intent that you as a martial artist brings to your demonstration of the kata. By immersing yourself fully in the kata and visualizing a battle with an invisible yet formidable opponent, you demonstrate martial intensity through various aspects of your performance, including your gaze, posture, speed, power, and kiai.

Martial intensity is not about appearing aggressive or intimidating. You can maintain a calm demeanor while projecting the aura of a warrior on the battlefield, as if you are facing the biggest battle of your life.

7. Fighting Rhythm

Not all techniques in a kata should be performed at the same speed, power or for the same amount of time. Techniques in a kata are often grouped together into meaningful sequences that reflect micro fighting scenarios. The pauses between these sequences are generally longer than the pauses between techniques.

One way to work out the appropriate rhythm for your chosen kata is to watch the performances of these kata by professional karate athletes or world champions. In addition, check out this article for some more tips on how to create fighting rhythms and tell stories with your kata.

Work On Your Weaknesses

After filming yourself and analysing your performances as well as getting feedback from your instructors with regard to the seven areas listed above, hopefully you’ll come up with a list of things that you need to work on.

The next step is to work on those weaknesses. Below are a few tips to help you tackle this task:

  • Instructor Feedback: Seek advice from your karate instructor or a senior practitioner. They can provide valuable insights on how to address those weaknesses.
  • Break It Down: Break down the techniques or sequences that you need to work on into individual movements and focus on one movement at a time to make improvements more manageable.
  • Slow It Down: Practice those techniques in slow motion. This helps you concentrate on proper technique and form.
  • Mirror Practice: Perform the kata in front of a mirror. This allows you to see your form from different angles and make real-time corrections.
  • Repetition: If you need to correct a particular technique, you need to practice it repeatedly to undo the incorrect form or bad habits. Repetition helps reinforce muscle memory and improve your techniques.

Mental Preparation

Developing a strong mental focus is critical for your competition success. During your competition, you must totally focus on your performance and shut down what is going on in your surroundings. Don’t worry about how well the guys before you do or what’s the guys in the nearby mats are doing, focus on doing your very best, it’s all you and anybody can ever ask of you.

The lack of concentration will cause you to do two things: (i) you may forget where you are in the kata and what you are doing and make mistakes, (ii) you will put less than 100% effort into your techniques. Your kata, as a result, will not look as powerful and polished as it possibly could.

One thing that you can do to help yourself stay calm and remain totally focused on your kata performance is developing a pre-performance routine or ritual that you are comfortable with and follow this routine strictly during your training, rehearsals and on the day of the competition.

Rituals such as warm-up routine, positive self-talk, visualization, reciting a mantra, or deep breathing techniques can help reduce distractions, alleviate anxiety, enhance self-control and improve focus. This places you in an optimal mental state for your performance. Research has found evidence of positive effects of pre-performance routine on optimizing sport performance.

If you adhere to your chosen routine at every practice session, on the day of the competition, you will substantially reduce the anxiety and stress associated with the competition. It will be like just another day at the dojo. It will be like business as usual. You will be able to step onto the mat and perform a kata with total concentration like what you have been doing for the previous few months in the dojo or at the comfort of your own home.

Understand the Rules

You should familiarize yourself with the competition rules and regulations long before the competition, ensuring you know the judging criteria, scoring system, and any specific requirements for the event.

For example, the WKF‘s criteria for evaluating kata performance cover the following areas:

  • Stances
  • Techniques
  • Transitional movements
  • Timing and synchronisation (for team kata)
  • Correct breathing
  • Focus (Kime)
  • Conformance: Consistence in the performance of the kihon (for team kata)
  • Strength
  • Speed
  • Balance.

In addition, the following fouls will be taken into account:

  • Minor loss of balance.
  • Performing a movement in an incorrect or incomplete manner such as failure to fully
    execute a block or punching off target.
  • Asynchronous movements, such as delivering a technique before the body transition is
    completed, or in the case of team Kata; failing to do a movement in unison.
  • Use of audible cues (from any other person, including other team members) or theatrics such as stamping the feet, slapping the chest, arms, or karate gi, or inappropriate exhalation, must be considered very serious fouls by the Judges in their evaluation of the performance of the Kata – on the same level as one would penalize a temporary loss of balance.
  • Belt coming loose to the extent that it is coming off the hips during the performance.
  • Time wasting, including prolonged marching, excessive bowing or prolonged pause before starting the performance.
  • Causing injury by lack of controlled technique during Bunkai.
  • Simulated unconsciousness for more than 2 seconds at the time as part of the Bunkai

Improve Your Fitness

Physical conditioning including muscle building, endurance, and agility exercises can improve your overall fitness and your kata performance. However, you only have so much time in your day for karate practice and you need to prioritize whether focusing solely on your kata practice or splitting and allocating some time to physical conditioning is best.

If you feel like you need to devote sometime to improve your fitness, check out this post where we cover six types of training that can help you build a stronger fighter body including basic drills, specific body-conditioning drills, training with the makiwara and other tools, sanchin practice, endurance training, and strength training.

Improve Your Diet

What you eat and drink affects how you feel and how you perform. When you are competing, you are more likely to feel nervous and stressed and drain energy more quickly than usual. Therefore, improving your diet to prepare for a kata competition is essential for maximizing your performance and ensuring you have the energy and focus required for a successful performance.

It is important that your diet is rich in quality proteins, high in good fats, and low or moderate in quality carbohydrates.

Proteins are the catalysts behind virtually all chemical reactions within the body, acting as regulators of gene expression, forming the fundamental structural components of cells, governing the immune system, and constituting the primary building blocks of muscle. Furthermore, individual amino acids, which make up proteins, fulfill diverse roles as neurotransmitters, hormones, and modulators of numerous physiological processes. It’s important to recognize that proteins play an integral role in every facet of physiology.

Excellent sources of quality proteins are animal-sources such as beef, lamb, pork, poultry, eggs, and seafood because animal proteins are complete proteins (containing all essential amino acids) and are free from anti-nutrients that are present in plant-based sources of proteins.

Your diet should also include plenty of good fats such as butter, ghee, lard, beef and lamb fat, and oily fish. Fats from animal sources are rich in essential nutrients like omega-3 fatty acids and fat-soluble vitamins (A, D, E, and K), which are vital for overall health.

Animal sourced fats used to be demonized due to their high saturated fat contents but emerging research has found no evidence linking saturated fat consumption to a higher risk of heart disease, stroke or diabetes.

It is important to avoid high carbohydrate intake to help keep a stable blood sugar level, reducing the risk of sudden crashes in energy during competition, which can be detrimental for your performance.

Avoid Sugary or Processed Foods

It is important to steer clear of sugary snacks and processed foods as they can lead to energy crashes and interfere with focus. Keep healthy snacks on hand, such as beef jerky, pemmican bar, fresh fruits, nuts, or plain yogurt to maintain energy levels if needed.

Keep Well-Hydrated with Water

Water should be your go-to choice for staying hydrated. If you consume other drinks just as tea, fruit juice and energy drink, it’s important to consume them in moderation. If you use caffeine for a performance boost, be mindful of your tolerance and the timing of consumption.


    In the lead up to the competition, it is a good idea to regularly rehearse your kata in your competition attire. This practice helps you adapt to the clothing and feel more comfortable.

    If possible, organize mock competitions with fellow karateka to simulate the competition environment and gain experience dealing with nerves and pressure.

    It is also beneficial to perform your kata facing different directions and in different environments (e.g. in the dojo, at home, in the park, or with distracting noise in the background). This helps to train your focus.

    In addition, it is valuable to record your kata performances during those rehearsals and review these recordings to identify areas for improvement and fine-tune your techniques further.

    On the Day of the Competition

    In the days leading up to the competition, ensure you get enough rest and stay hydrated. Proper sleep and hydration are vital for peak performance.

    In addition, plan ahead what you need to do on the day such as how to get there, who will be there with you, when and what you are going to eat and drink. If you are in an unfamiliar area, it’s best to pack yourself some healthy food, drinks, and snacks so that you don’t have to waste your energy and time sorting those out.

    On the competition day, arrive early to familiarize yourself with the venue and ensure you have enough time to warm up.

    If you need to eat prior to the competition, make sure that you consume your meal 2-3 hours prior to the event, giving your body sufficient time for proper digestion.

    During the competition, remain calm and composed. Follow your routine and focus on your kata and not on the competition or audience. And above all, enjoy the event and the opportunity to showcase your skills. Remember that the outcome of the competition doesn’t define you as a martial artist; it’s your dedication and continuous improvement that truly count.

    After Your Competition

    After the competition, you should take time to recover physically and mentally but also take the opportunity to analyze your performance and use the experience to improve for future competitions.

    Regardless of the outcome, you should celebrate your achievements and learn from the experience. Each competition is an opportunity to grow as a martial artist.

    Remember, success in karate kata competition requires dedication, practice, and mental fortitude. By following the above tips, we hope you can best prepare and perform at your highest potential.

    Beyond Shodan: What Await You After Your First Black Belt

    Ten Benefits of Kata Practice

    What Is Mushin and How to Achieve It?

    What Is Kiai and How Should You Do It?

    What Is Kime and How to Achieve It?

    Practical Tips for Effective Self Defense on the Streets

    Best Fighting Stance: Going Beyond Physical Form


    Karate: The Mental Edge by Rod Kuratomi

    The Importance of Kata and How to Practice | Karate-do Atlanta | Okinawan Karate Atlanta