Kata is the foundation of Shotokan Karate. A system of techniques that have been passed down from generation to generation. Kata teaches postures, dynamic movements, and the principles for generating energy from the hips and the rest of the body. Kata teaches the proper spirit, timing, distancing, rhythm and coordination and mentality in art. Three essential elements should always be considered in every movement when performing kata. These three elements are: the use of force (ie strength or force power), speed technique (ie slowness or quickness of technology), and the expansion and contraction of the body (ie compression of the body, or an extension of the body).