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