A typical lesson would consist of a warm up to ensure that muscles and tendons of the body are warm enough so that the risk of injury to yourself is minimized. There will also be strength and stamina building exercises.
The basic techniques of karate usually always follow the warm up. These will include punching, kicking, blocking, stances and basic combination movements.
The techniques learnt above put in motion with a partner in a controlled manner. This may involve controlled sparring wearing protective equipment under supervision.
Forms. This is the main focus within traditional karate. These kata or forms have been handed down from generation to generation which contain a myriad of defensive applications. The kata is performed without a partner and consist of techniques and movement to a set pattern against an imaginary opponent.
Kata bunkai is the application of the techniques within a kata performed in a controlled manner with a partner. The instructor will usually show an interpretation of a move within the kata for the student to practise, but often bunkai has to be 'found' by the student once a certain level of experience is gained.
The art of breaking wood, tile etc with the first or the bare foot. Tameshiwari allows the karateka to expend total effort and energy on an inanimate object. Again practised under strict supervision.
To cool the muscles to reduce stiffness
Usually there is a few minutes spent on meditation practice to calm the mind after the lesson.
Traditional bowing ceremony at the end of the lesson.