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