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

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

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

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

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

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

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

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