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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

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

remaining movements are the same as #1. 4) Quad pushup - (This can be done with as few as three people in a triangle shape also.) Each person places their feet on the back of the others doing this drill. The remaining movements are the same as #1. 5) Hands together - This push up position starts with the hands place directly in the middle of your chest in a triangle position. The remaining movements are as in #1.

6) Down and hold - Assume the normal starting position on the call, go down and hold yourself 2 3 inches from the floor until the up is called. 7) Wheel barrow - You partner picks up your feet and you go forward on your hands for 3 - 4 movements, then go down for a single push up. Then repeat the action until the end of the drill. 8) Handstand push up - Using a wall for support, move to a handstand position. From there do pushups against your bodyweight. 9) Pushup and clap #1 - 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. 10) Pushup and clap #2 - 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, before your hands go back onto the floor. 11) Pushup and reach - 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. Then repeat with the opposite hand. 12) Neck Bridge with hand assist - 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. Roll your head

back so that the weight of your body is now supported on the forehead and feet.

13) Neck Bridge no assist - Same as #12 but use no hands to help support your weight.

14) Neck Bridge and body rotation - Same as #13 but rotate your body around your head.

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. You will end this position only supported on your hands and feet. 16) Hercules chair - Lean against a wall or your partners back. Now move your legs so that your thighs are parallel to the floor, and your feet are perpendicular to your thighs, hold this position. To make it more difficult put one leg on the thigh of the other. 17) Hindu squat/baithik - From a standing position feet shoulder width apart, bend your knees so that your butt almost touches the floor. Swing your hands back and lift your heels on the downward position, immediately reverse the position and come to a standing position again, then repeat.

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