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Yoi ( Natural Position Or Ready Position) This is the position we go to after the karate bow (rei) In Heiko-dachi, the feet are approximately shoulder width, outside edges of the feet are parallel. This is also a basic ready stance in Karate. Shizen-tai or Yoi Dachi – natural position Shizen-tai or yoi dachi translates as “natural stance” (literally, ‘natural body,’ or ‘natural body stance’). In Shizen-tai, the feet are shoulder width apart, toes pointing forward. The karateka stands up straight, facing forward. While in Shizen-tai, the karateka is usually in the yoi (ready) position, arms slightly in front of the thighs, fists clenched. In some karate styles, shizen-tai is the same as heiko-dachi. Here is a video showing Yoi (ready position)

 A good exercise for front leg round house or mae mawashi geri. 1. Both karateka start from left fighting stance. 2. First person kick three left leg mae ashi mawashi geri, be sure to touch the target and try not to let the arms move out from the body. mae ashi mawashi geri 3. Second person kick three left leg mae ashi mawashi geri, be sure to touch the target and try not to let the arms move out from the body. 4. First person kick three left leg mae ashi mawashi geri, after each kick land and execute gyaku zuki (reverse punch). 5. Second person kick three left leg mae ashi mawashi geri, after each..... Click Here for the rest of the article

Here is a good shotokan karate back kick exercise to stop the karateka over spinning when executing ushiro geri or back kick

The karate warm up and stretch is one of the most neglected parts of karate practice and it is a part of karate that a karateka ignores at their peril. Not only is stretching healthy, it also helps prevent injury during karate classes. Stretching should be practiced before and after your karate

Jyu ippon kumite is a shotokan brown belt or 3rd kyu level kumite. The attacks in jyu ippon kumite are pre arranged at brown belt, then advancing to any attack at black belt. Most Shotokan jyu ippon kumite is practiced at long range, with attacks, oizuki jodan, oizuki chudan, mae geri, yoko geri kekomi, mawashi geri and ushiro geri. Some shotokan dojo, add other attacks, such as kizamizuki and gyakuzuki. This shotokan kumite can also be practiced at medium or close range, moving or stationary, with or without hikite on the attacks and counters.  For the first time, moving and feigning can be used while attacking and defending. Many shotokan dojo put a strong emphasise on this sparring and say that, if practiced correctly, the karateka should never have a problem in a self defense scenario.