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

From the referee or turtle position. reverse scarf hold etc) 20) Flip flops . 14) Tire drill . knees on the floor.Another great balance enhancer. leap out as if you are going to do a hand stand. Bujinkan Dojo. Then turn over to the starting position again and repeat with the opposite side. and assume the basic push up position. 3) Elevated pushup .(Such as Scarf hold. The remaining movements are as in #1. 4) Quad pushup . 19) Turtle/Bag position drill . LLC www.Place your feet on a chair. four corners.From a backwards fall or roll.) Each person places their feet on the back of the others doing this drill. Conditioning 1) Basic pushup . relax and continue to breathe.In this drill your opponent will throw various strikes at you in slow fashion.From a standing position. out in two rows. back straight.Hands shoulder width apart . 5) Hands together . You must place one foot into each tire as quickly as possible. 17) Cartwheel . while maintaining contact move to other floor dominating positions.3 inches from the floor and return to the starting position 2) Modified pushup . 16) Hand Stand . The remaining movements are the same as #1.Bujinkandojo. The remaining movements are the same as #1. 18) Sit outs . As you increase the pace add footwork to the drill. You must avoid by only using body motion. immediately push off with your hands behind you to a 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.(This can be done with as few as three people in a triangle shape also. This can also be implemented with .Have your partner or a place a heavy bag on the floor. Some key ideas are don't throw your weight too far forward as you will fall over. watch out where you are going to land if you fall.This push up position starts with the hands place directly in the middle of your chest in a triangle position. place your right hand on the floor and shoot your right leg through the space between your body and arm. Do not try any sparring or fighting drills until you can safely land on a hard surface without injury.balance and agile movement are critical for success. 13) Strike avoidance . the remaining movements are the same as #1. when your hands hit the floor immediately push back into the standing position. now you start by lying on top of them in cross body position. Place a series of tires. 15) Kip up . back remains straight bend your elbows until you are 2 .Most of us are familiar with this one from football and soccer practice.Hands shoulder width apart.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 a standing position feet shoulder width apart. Go down and on the up movement your hands leave the floor and you clap once behind your back. hold this position. 12) Neck Bridge with hand assist . Then repeat with the opposite hand. before your hands go back onto the floor. 14) Neck Bridge and body rotation . 10) Pushup and clap #2 . go down and hold yourself 2 3 inches from the floor until the up is called. 16) Hercules chair .Using a wall for support. You will end this position only supported on your hands and feet.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.6) Down and hold . From there do pushups against your bodyweight. 17) Hindu squat/baithik .Assume the starting position for a regular push up.Lie face down on the floor and place your hands out directly over your head shoulder width apart.Same as #12 but use no hands to help support your weight. 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 reach out in front of you for a target. 13) Neck Bridge no assist . Swing your hands back and lift your heels on the downward position. move to a handstand position. On the start you "pop" off the floor in one smooth motion. bend your knees so that your butt almost touches the . Then repeat the action until the end of the drill. To make it more difficult put one leg on the thigh of the other. Go down and on the up movement your hands leave the floor and you clap once before your hands go back onto the floor. 9) Pushup and clap #1 .4 movements. 15) Extended push up .Same as #13 but rotate your body around your head. 8) Handstand push up . 11) Pushup and reach . then repeat.You partner picks up your feet and you go forward on your hands for 3 . then go down for a single push up.Bujinkandojo.Assume the starting position for a regular push up. and your feet are perpendicular to your thighs. Roll your head back so that the weight of your body is now supported on the forehead and feet. 7) Wheel barrow . Now move your legs so that your thighs are parallel to the floor.Assume the starting position for a regular push up. Bujinkan Dojo.Lean against a wall or your partners back. LLC www.

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

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

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

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

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