Ninjutsu Training Drills Footwork/Balance/Agility 1) Over and Under - Set up a rope or long pole about 18 24 inches

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

Hands shoulder width apart. Then turn over to the starting position again and repeat with the opposite side. 17) Cartwheel . 13) Strike avoidance . 14) Tire drill .This push up position starts with the hands place directly in the middle of your chest in a triangle position.) Each person places their feet on the back of the others doing this drill. relax and continue to breathe. 5) Hands together . The remaining movements are as in #1. watch out where you are going to land if you fall. Do not try any sparring or fighting drills until you can safely land on a hard surface without injury.Hands shoulder width apart . 4) Quad pushup . the remaining movements are the same as #1. four corners. now you start by lying on top of them in cross body position.Most of us are familiar with this one from football and soccer . The remaining movements are the same as #1.Have your partner or a place a heavy bag on the floor. back remains straight bend your elbows until you are 2 . Conditioning 1) Basic pushup .In this drill your opponent will throw various strikes at you in slow fashion. The remaining movements are the same as #1. As you increase the pace add footwork to the drill. and assume the basic push up position.balance and agile movement are critical for success.From a standing position. while maintaining contact move to other floor dominating positions. Bujinkan Dojo. LLC www. 3) Elevated pushup . Some key ideas are don't throw your weight too far forward as you will fall over. reverse scarf hold etc) 20) Flip flops . knees on the floor. This can also be implemented with weapons. 18) Sit outs . Place a series of tires. 16) Hand Stand .Place your feet on a chair. 19) Turtle/Bag position drill .From a backwards fall or roll. back straight.3 inches from the floor and return to the starting position 2) Modified pushup . place your right hand on the floor and shoot your right leg through the space between your body and arm. immediately push off with your hands behind you to a standing position. You must place one foot into each tire as quickly as possible. when your hands hit the floor immediately push back into the standing position. 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.Bujinkandojo. leap out as if you are going to do a hand stand.Another great balance enhancer.(Such as Scarf hold. out in two rows.(This can be done with as few as three people in a triangle shape also.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.From the referee or turtle position. You must avoid by only using body motion. 15) Kip up .

On the start you "pop" off the floor in one smooth motion. 13) Neck Bridge no assist .Lie face down on the floor and place your hands out directly over your head shoulder width apart. then repeat. Go down and on the up movement your hands leave the floor and you clap once before your hands go back onto the floor. immediately reverse the position and come to a standing position again. 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. before your hands go back onto the floor. Now move your legs thighs are parallel to the floor.Lean against a wall or your partners back.Assume the normal starting position on the call. 15) Extended push up . 11) Pushup and reach . thigh of the chair . go down and hold yourself 2 3 inches from the floor until the up is called.From a standing position feet shoulder width apart. 10) Pushup and clap #2 . then go down for a single push up. 8) Handstand push up . From there do pushups against your bodyweight. To make it more difficult put one leg on the other. 17) Hindu squat/baithik . 7) Wheel barrow You partner picks up your feet and you go forward on your hands for 3 . Bujinkan Dojo. move to a handstand position.Assume the starting position for a regular push up. Go down and on the up movement your hands leave the floor and you reach out in front of you for a target.Same as #13 but rotate your body around your head.Same as #12 but use no hands to help support your weight. Then repeat the action until the end of the drill. Then repeat with the opposite hand. Roll your head back so that the weight of your body is now supported on the forehead and feet.6) Down and hold . 9) Pushup and clap #1 . Swing your hands back and lift your heels on the downward position. 14) Neck Bridge and body rotation . and your feet are perpendicular to hold this 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 . LLC www.Using a wall for support.4 movements. You will end this position only supported on your hands and feet. 16) Hercules so that your your thighs.Bujinkandojo.Assume the starting position for a regular push up.Assume the starting position for a regular push up. 12) Neck Bridge with hand assist .

Bujinkandojo.Lie on your stomach. 27) Cat pushup . on the call arch up and away from the floor with your arms out in front of you as if you were flying.Lie on your side. then repeat the squat and jump movement. Lie on the floor feet flat on the floor knees bent.Lift one leg as you drop to a squating position. Flutter kick your legs as if you are swimming in the water. palms touching the wall. Pull yourself off the floor utilizing the abdominal muscles not your hands or body motion. 19) Squat thrust . Now perform this action in reverse and then repeat. 25) Flutter kicks . The partner should be careful not to apply too little or too much force. 24) Oblique crunch . pull them in and move to a standing position. Now perform full sit ups until you cannot complete anymore or your legs give out on the bag.Start with your back to the wall. LLC www. Slowly walk your hands down the wall until you are in the bridge position.From a standing position bend your knees and place your palms to the floor. The opposite leg should shoot out in front of you. Scoop your body to the floor almost scraping your chest to the floor as you move to the forward position. 22) Obstinate calf . 26) Superman/Back extensions . Your butt will now be down below your shoulder level. then pull your legs in and repeat the whole procedure. lock your feet.Lie on your back legs out extended from you. shoot your legs out behind you. 21) One legged squat .net . Bujinkan Dojo.While on your hands and knees have your partner place his hands upon the back of your head.Jump up and wrap your legs around the heavy bag. but when you shoot your legs out drop in one push up.Same as above but at the end of the squat you leap up forward and then back. 23) Situps. Return to the starting position and repeat with the opposite side.Start with your butt up in the air hands and feet on the ground. You should try to raise and lower your head against the resistance. 29) Wall crawl .18) Squat and jump . your hands to your ear.Start like a regular squat thrust.This is the basic of all abdominal exercises. 20) Squat thrust #2 . Bend your body sideways almost trying to touch your elbow to your side. 28) Bag assisted sit up . Hands behind the head or crossed on the chest.

Have two partners of equal weight carry each other piggyback style.30) Hold them back . 38) Wrist pull and push . go all the way down to let the arms extend. You can also modify this by using just your fingers. hands slightly more than shoulder width. then repeat. This is to enhance the speed in your follow up strikes. Bujinkan Dojo. then perform your pull up so that your chest comes up toward the bar. Repeat for the opposite side. LLC www.Throw a rope or towel over the chin up bar.Place both of your hands together fingertip to fingertip.Bujinkandojo. 37) Hand squeeze . then 4 sets. Repeat to opposite hand. 40) Finger extensions . Squeeze for a count of 30. Striking drills (Most of these drills are interchangeable with kicking skills) 1) Punching in Sets . Be careful when your grip starts to fail that you don't land on your knees. while you pull back to give .Lay out a newspaper fully open flat in front of you. Then do two sets of the first drill. then repeat until your hand is tired. then push them away and pull them to the back and repeat.Squeeze your hands into a fist and pull your hands into you to force your forearm to contract.Take your gi's belt and place it once around your partner's waist. 39) Finger push . Repeat on the opposite side. 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. Using one hand slowly crunch the paper into a ball. Hold for 30 seconds. and rear centerline punch. your chin should be all the way up and over the bar. your partner pushes you back towards the floor. when you go down. 36) Ball squeeze . On the start he pulls you across the room. 32) Sit up and push back . then push them back down so that they all touch at one point again.When you perform a sit up and reach the top of the drill. then three sets. 31) Piggyback .Use a tennis ball or hard rubber ball placed in the palm of your hand.Palms away from you. 34) Towel/rope pull up .Start with forward centerline jab. then repeat. 35) Paper crunch . 33) Chin ups .Place your arms out in front of you and force your fingers apart as far as they will go. Now push your fingers as hard as possible to so that they will form a steeple.

Now stand 5 -6 feet away from it and dive forward as if to do a single leg takedown.Bruce Lee made this one famous. 3) Hanging Paper . Repeat this drill in a clock like pattern.You and your partner gear up for sparring. hang a piece of paper about head height.After each counter attack the defender must attack a specific target with a specific tool. drop into the sprawl position (hips down. Jab to nose. heavy bag. etc. Now practice various punches and kicks to the small moving target. Then set out the following rules you and your opponent are limited to one type of strike each. 2) Bag Tackle .Whatever the training leader does you must imitate as quickly as possible.) This forces us to use specific tools to targets that we may not normally use in our repertoire. LLC www. (Ie. 5) Follow the leader . 6) Target specific attack . then try to land it on each other in sparring. Here we are trying not only to develop striking skills but perceptual and reaction speed.Bujinkandojo. 9) Shadow sparring . punching shields. Bujinkan Dojo. shoulders up). and a variety of other techniques. utilizing equipment .Start in a standing position. return to the standing position. Then the partner picks two colors or dictates which hand goes to which color. Set them up so that you try a variety of different combinations of attacks and then repeat them on the different types of equipment. cross to sternum etc. This can also be used for cross body tackle. Start with 3 1 minute rounds and progress to 10 minutes of continuous sparring.Place 5 colored spots in a die pattern on the wall. Pick up the bag and repeat. 4) Tool sparring .Hang a tennis ball from the ceiling to an appropriate height (usually head height).These drills concentrate on using the focus . Successful sparring relies on having a good partner. Your partner calls out a color and you must reach out and touch that particular color with the right or left hand.The best way to integrate your moves with your full body motion.Place a heavy bag upright on the floor. without the fear of being hit is shadow sparring.2) Dot drill . Grappling Drills 1) Sprawl . 8) Hanging ball . when you punch you want to make sure you punch through the target (not literally). 10) Full Contact sparring . and an instructor who will assist in keeping the match a "learning event' rather than a "brawl". 7) Sequence specific drills.There is no other way to see if you can utilize a tool under stress unless you try it out there.

It's all in the hips!! 4) Back crawl (a. Return to the starting position and repeat the drill. dragging your rear leg with you. You quickly step in for the throwing position. Return to the starting position and repeat the drill to the other side. 6) Go behinds .You and your opponent face off in a clinched position. 5) Step through lunge .Get one or two bicycle inner tubes and tie them around a strong post. To make it more difficult the person on top cannot use their hands to hold on or post down on the floor. Then repeat on the opposite side.Lie on your back and move across the mat using the shrimping drill motion.Start in a standing position. Pick them up and face the post. Drop into a low crouch. LLC www. This drill works the entering position for the throw. and circle behind them. pulling the inner tubes for resistance.Bujinkandojo.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. Most throws will fail because of an incorrectly setup entry. Avoid going for the immediate takedown as this drill is work on the entering skill. You try to bump them off. Start in a standing position and take a long. and shoot yourself forward simulating a takedown. 10) Position for throw .net . 9) Drop and shoot #2 .3) Riding . while they try to maintain control. Bujinkan Dojo. 7) Drop and shoot . Turn and face off again. Shrimp crawl) .Great leg drill and a method to improve your penetrating step. deep penetrating step forward.k.You and your partner are in the clinch. Lift his arm while your arm goes around his waist. Stand up and repeat the drill. and repeat the drill.a. quickly turn as if you were to perform a throw.Have your partner sit on you in the mount. 8) Simulated throw .

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