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