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