This action might not be possible to undo. Are you sure you want to continue?
off the floor. Starting on one side of the pole jump up and over it, when you touch down immediately flatten out and scoot under the pole. You should end up on the same side that you started from. You can also do this drill with a partner as in leap frog and then go between their legs and repeat. 2) Bob and Weave (aka: The Rocky drill) - Set up a rope or pole at a height comfortable for you to be able to bob and weave under. Each time coming up with two uppercut punches. 3) The Dice - Place 5 spots on the floor in the pattern you would see on the #5 from a die. Standing on one leg, hop from spot to spot. This is a great drill for leg conditioning, cardiovascular work as well as footwork. 4) Dragons Teeth - Another great drill to enhance your footwork. Start by placing a series of sticks on the floor in alternating forward and reverse triangle patterns, each tip touching the next in line. Now start at one end, and use forward and reverse footwork zoning patterns while moving down the line. Step over the end and return back on the opposite side. 5) One legged stand - This is a very basic drill in which you stand on one leg. Now to gain more from this drill close your eyes and count to 30 then repeat on the opposite side. 6) Mogul jump - Place a line on the floor about 6 - 8 feet long. Keeping your knees slightly bent, jump from one side to the next as if you are skiing down a mogul run. This is a great leg conditioning and reflex enhancing drill. 7) Box Jump - Utilizing a small box (I use a milk crate), place your feet slightly apart and leap up onto the box. Immediately hop down and then leap as high into the air as possible. Great for explosiveness in your movements. 8) Directional change - Have an opponent stand 5 - 6 feet away from you. Charge forward toward him and at the last moment before you crash together, use triangular footwork to avoid hitting him. You can add a weapon or striking portion to this drill to make it more exciting. 9) Balance beam - Place a 4x4 or 6x6 beam on the floor. The first drill is to be able to walk it without falling. Make this more difficult by having to walk quickly or run down the length. Of course, you can elevate the beam to make it more difficult. 10) Balance beam #2 - Place a 4x4 or 6x6 beam on the floor. In this drill two opponents try to push each other from the beam. Weapon drills such as single stick and double stick flow applications, also can be performed on the beam. This simulates narrow or restricted area fighting. 11) The clock - Place a 4 foot section of tape on the floor, then cross this one with another to form a "T". Add two more sections to overlay an "X" on to the "T". When complete you should now have eight lines on the floor in a clock like fashion. Starting in the center move to each angle utilizing proper footwork. Always assume your opponent is attacking you and you are countering. In Budo Taijutsu we call this drill "shinobi no happo sabaaki. 12) Slippery surface training-(Beware this can be a dangerous. Especially if you do not have proper falling skills) Training on frozen surfaces, powder covered wooden floors (while wearing socks), even wet grassy slopes, allows us the opportunity to train in an environment, where Bujinkan Dojo, LLC www.Bujinkandojo.net
Do not try any sparring or fighting drills until you can safely land on a hard surface without injury.From a standing position. You must avoid by only using body motion.From a backwards fall or roll. LLC www. 16) Hand Stand . now you start by lying on top of them in cross body position. four corners. reverse scarf hold etc) 20) Flip flops . knees on the floor. The key here is both in the explosive push off and when landing the correct placement of your body weight to prevent you from falling back again. leap out as if you are going to do a hand stand. Conditioning 1) Basic pushup . Bujinkan Dojo. The remaining movements are the same as #1.From the referee or turtle position. out in two rows.Hands shoulder width apart .Another great balance enhancer.Place your feet on a chair. 17) Cartwheel .Most of us are familiar with this one from football and soccer practice.Place one hand down on the floor quickly followed by the other as you push your legs out and over your hands in a straight line.Hands shoulder width apart.In this drill your opponent will throw various strikes at you in slow fashion.) Each person places their feet on the back of the others doing this drill. You must place one foot into each tire as quickly as possible.(This can be done with as few as three people in a triangle shape also. This can also be implemented with weapons. while maintaining contact move to other floor dominating positions. 15) Kip up .Bujinkandojo. 13) Strike avoidance . back remains straight bend your elbows until you are 2 .balance and agile movement are critical for success. Place a series of tires. relax and continue to breathe. 3) Elevated pushup .This push up position starts with the hands place directly in the middle of your chest in a triangle position. immediately push off with your hands behind you to a standing position. As you increase the pace add footwork to the drill.net . The remaining movements are as in #1. when your hands hit the floor immediately push back into the standing position. Some key ideas are don't throw your weight too far forward as you will fall over. watch out where you are going to land if you fall. 5) Hands together . place your right hand on the floor and shoot your right leg through the space between your body and arm. 19) Turtle/Bag position drill . back straight. Then turn over to the starting position again and repeat with the opposite side. 18) Sit outs . the remaining movements are the same as #1. 14) Tire drill . The remaining movements are the same as #1. 4) Quad pushup .3 inches from the floor and return to the starting position 2) Modified pushup .Have your partner or a place a heavy bag on the floor.(Such as Scarf hold. and assume the basic push up position.
Lean against a wall or your partners back. 7) Wheel barrow You partner picks up your feet and you go forward on your hands for 3 . Swing your hands back and lift your heels on the downward position. From there do pushups against your bodyweight. 15) Extended push up . thigh of the chair .net .Bujinkandojo. Go down and on the up movement your hands leave the floor and you clap once before your hands go back onto the floor. go down and hold yourself 2 3 inches from the floor until the up is called. bend your knees so that your butt almost touches the floor. Go down and on the up movement your hands leave the floor and you clap once behind your back.Assume the starting position for a regular push up. 12) Neck Bridge with hand assist . before your hands go back onto the floor.Same as #12 but use no hands to help support your weight. Now move your legs thighs are parallel to the floor. 14) Neck Bridge and body rotation . 10) Pushup and clap #2 .Using a wall for support. To make it more difficult put one leg on the other. 9) Pushup and clap #1 . 8) Handstand push up . You will end this position only supported on your hands and feet.Same as #13 but rotate your body around your head. move to a handstand position.Assume the starting position for a regular push up.From a standing position feet shoulder width apart.Place your hands behind your head and arch your stomach to the ceiling with your head remaining on the floor and your feet flat on the floor. then go down for a single push up. Roll your head back so that the weight of your body is now supported on the forehead and feet.Assume the starting position for a regular push up. LLC www. Then repeat the action until the end of the drill. and your feet are perpendicular to hold this position.Lie face down on the floor and place your hands out directly over your head shoulder width apart. 11) Pushup and reach . 17) Hindu squat/baithik . 16) Hercules so that your your thighs.4 movements. then repeat. On the start you "pop" off the floor in one smooth motion. 13) Neck Bridge no assist . Go down and on the up movement your hands leave the floor and you reach out in front of you for a target. Then repeat with the opposite hand. immediately reverse the position and come to a standing position again.6) Down and hold . Bujinkan Dojo.Assume the normal starting position on the call.
28) Bag assisted sit up . Your butt will now be down below your shoulder level. lock your feet.Start like a regular squat thrust. Pull yourself off the floor utilizing the abdominal muscles not your hands or body motion. 25) Flutter kicks .Lie on your back legs out extended from you. Now perform full sit ups until you cannot complete anymore or your legs give out on the bag.This is the basic of all abdominal exercises. on the call arch up and away from the floor with your arms out in front of you as if you were flying. shoot your legs out behind you. Lie on the floor feet flat on the floor knees bent. 21) One legged squat .Lie on your side.Bujinkandojo.From a standing position bend your knees and place your palms to the floor.Lift one leg as you drop to a squating position. Bujinkan Dojo. then repeat the squat and jump movement. Now perform this action in reverse and then repeat. 20) Squat thrust #2 .net . Flutter kick your legs as if you are swimming in the water. LLC www. 24) Oblique crunch . Bend your body sideways almost trying to touch your elbow to your side.Lie on your stomach.18) Squat and jump .Start with your back to the wall.Same as above but at the end of the squat you leap up forward and then back. palms touching the wall.While on your hands and knees have your partner place his hands upon the back of your head. then pull your legs in and repeat the whole procedure. 23) Situps. but when you shoot your legs out drop in one push up. 19) Squat thrust . 26) Superman/Back extensions . pull them in and move to a standing position.Jump up and wrap your legs around the heavy bag. 27) Cat pushup . 29) Wall crawl . Hands behind the head or crossed on the chest. The partner should be careful not to apply too little or too much force. Slowly walk your hands down the wall until you are in the bridge position.Start with your butt up in the air hands and feet on the ground. 22) Obstinate calf . Return to the starting position and repeat with the opposite side. your hands to your ear. Scoop your body to the floor almost scraping your chest to the floor as you move to the forward position. The opposite leg should shoot out in front of you. You should try to raise and lower your head against the resistance.
You can also modify this by using just your fingers. 36) Ball squeeze . then repeat. Bujinkan Dojo. Now push your fingers as hard as possible to so that they will form a steeple.Squeeze your hands into a fist and pull your hands into you to force your forearm to contract. while you pull back to give resistance. 33) Chin ups . Striking drills (Most of these drills are interchangeable with kicking skills) 1) Punching in Sets . LLC www.Start with forward centerline jab.Bujinkandojo. then three sets.Squeeze your hand into a fist as tightly as you can for 30 seconds. On the start he pulls you across the room.Place both of your hands together fingertip to fingertip. then repeat until your hand is tired. Squeeze for a count of 30. when you go down.Use a tennis ball or hard rubber ball placed in the palm of your hand. 40) Finger extensions .net . 32) Sit up and push back . then push them away and pull them to the back and repeat. go all the way down to let the arms extend. Then do two sets of the first drill. Repeat for the opposite side.Lay out a newspaper fully open flat in front of you.Place your arms out in front of you and force your fingers apart as far as they will go. Using one hand slowly crunch the paper into a ball. Repeat to opposite hand. 31) Piggyback .Have two partners of equal weight carry each other piggyback style. Be careful when your grip starts to fail that you don't land on your knees. Repeat on the opposite side.When you perform a sit up and reach the top of the drill. 38) Wrist pull and push .Take your gi's belt and place it once around your partner's waist. Hold for 30 seconds. 39) Finger push .Palms away from you. 34) Towel/rope pull up . This is to enhance the speed in your follow up strikes. then repeat. 35) Paper crunch . then push them back down so that they all touch at one point again.30) Hold them back . then perform your pull up so that your chest comes up toward the bar. your partner pushes you back towards the floor. hands slightly more than shoulder width. Start the drill with one punch from each hand in quick succession. your chin should be all the way up and over the bar. then 4 sets. and rear centerline punch.Throw a rope or towel over the chin up bar. 37) Hand squeeze .
2) Dot drill . return to the standing position.Bujinkandojo. 2) Bag Tackle .Hang a tennis ball from the ceiling to an appropriate height (usually head height). when you punch you want to make sure you punch through the target (not literally). 4) Tool sparring . then try to land it on each other in sparring.The best way to integrate your moves with your full body motion. Here we are trying not only to develop striking skills but perceptual and reaction speed. cross to sternum etc.Place 5 colored spots in a die pattern on the wall. without the fear of being hit is shadow sparring. etc. 9) Shadow sparring . Grappling Drills 1) Sprawl . 7) Sequence specific drills. Now practice various punches and kicks to the small moving target.These drills concentrate on using the focus mitt. (Ie.There is no other way to see if you can utilize a tool under stress unless you try it out there.) This forces us to use specific tools to targets that we may not normally use in our repertoire. Pick up the bag and repeat. and a variety of other techniques. and an instructor who will assist in keeping the match a "learning event' rather than a "brawl". 8) Hanging ball . heavy bag. Bujinkan Dojo. punching shields.Whatever the training leader does you must imitate as quickly as possible. Repeat this drill in a clock like pattern. Then set out the following rules you and your opponent are limited to one type of strike each. 6) Target specific attack . drop into the sprawl position (hips down. 3) Hanging Paper . 10) Full Contact sparring . Now stand 5 -6 feet away from it and dive forward as if to do a single leg takedown. Set them up so that you try a variety of different combinations of attacks and then repeat them on the different types of equipment.net .Place a heavy bag upright on the floor. LLC www. shoulders up).After each counter attack the defender must attack a specific target with a specific tool. Your partner calls out a color and you must reach out and touch that particular color with the right or left hand.You and your partner gear up for sparring. hang a piece of paper about head height.Bruce Lee made this one famous. Then the partner picks two colors or dictates which hand goes to which color. utilizing equipment . This can also be used for cross body tackle. Start with 3 1 minute rounds and progress to 10 minutes of continuous sparring. Successful sparring relies on having a good partner.Start in a standing position. 5) Follow the leader . Jab to nose.
Lift his arm while your arm goes around his waist. LLC www. while they try to maintain control. Return to the starting position and repeat the drill.Lie on your back and move across the mat using the shrimping drill motion. deep penetrating step forward. To make it more difficult the person on top cannot use their hands to hold on or post down on the floor. Drop into a low crouch.Have your partner sit on you in the mount. 6) Go behinds . and shoot yourself forward simulating a takedown. Most throws will fail because of an incorrectly setup entry.net . Return to the starting position and repeat the drill to the other side. It's all in the hips!! 4) Back crawl (a. pulling the inner tubes for resistance.You and your partner are in the clinch. 8) Simulated throw . and circle behind them.Get one or two bicycle inner tubes and tie them around a strong post. You try to bump them off.You and your opponent face off in a clinched position. 5) Step through lunge . Bujinkan Dojo. 7) Drop and shoot . Stand up and repeat the drill. Shrimp crawl) . Avoid going for the immediate takedown as this drill is work on the entering skill. quickly turn as if you were to perform a throw.Bujinkandojo.a. and repeat the drill.Great leg drill and a method to improve your penetrating step. 9) Drop and shoot #2 .k. dragging your rear leg with you. Then repeat on the opposite side.3) Riding . Turn and face off again. 10) Position for throw .Start in a standing position. You quickly step in for the throwing position. Pick them up and face the post.This drill is just like drill #7 except slide your arms inside the inner tubes and use this for resistance when you execute the drill. This drill works the entering position for the throw. Start in a standing position and take a long.
This action might not be possible to undo. Are you sure you want to continue?
We've moved you to where you read on your other device.
Get the full title to continue reading from where you left off, or restart the preview.