- Footwork only, to and fro
With Cyu-dan, big slow forward step across the Dojo to the end, then maintain the same posture and go backwards from the L-foot to the other end. Be conscious about the number of steps, ideally the number of steps should be even in both directions, but usually going backwards takes more steps than going forward (as going backwards is unnatural movement for human body).
- Footwork with big cut (scissors-like movement), to and fro
The timing of the cut and footwork need to be synchronised, the posture should remain 'sliding', not bobbing the head. "Step-n'-cut"
- Basic swing
Pint-glass method: imagine you are holing an empty pint glass on the LEFT hand, lift it just above your forehead (no further) with the bottom of the glass facing forward, there's a bar counter at your chest height and you slam the glass on it. Your arm should brake when the glass hits the imaginary counter, but you need to use the thickness of your palm to let the tale of your shinai to tilt within your grasp so that the tip of your shinai would fling forward and hit the target (avoid using wrist to generate this movement). The biggest muscle power in this sequence should be applied when brake sharply at the end of [1] to bear the downwards movement of your shinai & arm and transfer that power to flinging movement.
Be aware this 'Pint Glass method' is a very exaggerated form and requires refinement later on, but I believe the key movements are correctly captured.