Balance/Agility Drills

· Blind Scramble - Lie flat on your back with your eyes closed. When your instructor or partner gives the command, get to your feet and assume a fighting stance as quickly as possible. Keep your eyes tightly closed while getting up. Also do this drill from the prone position. This improves balance and kinesthetic awareness.

· Carioca Step - Using the following motion to move laterally. Step your rear leg in front of your lead leg. Step up with your lead leg. Step your rear leg behind your lead leg. Step up with your lead leg. Make sure to twist your hips when stepping. Begin walking then build up speed as you improve. This improves foot agility and the hip twist needed to execute many throws.

· Cartwheels and Round offs - These tumbling movements are excellent for warming-up. Cartwheels and round offs build balance, shoulder strength, and improve agility. They are also useful movements for escaping certain throws.

· Dot Drills - This drill can be done with a dot drill mat purchased from an athletic supply company or by using tape to make six dots on the floor. Make a 3x3 square with the dots. Pick a pattern using steps or hops on one, both, or alternating feet and move quickly for 15-20 second intervals. You can also incorporate hand touches into the drills.

· Fast Feet - Make a line on the floor with masking tape and stand directly behind it. Step forward over it with the left foot then the right. Then step backward over it with the left foot then the right. Stay on your toes and repeat this motion for 2-3 intervals of 20-30 seconds. The motion should be as quick and accurate as possible. Footwork and agility both benefit from this exercise.

· Flamingo Stand - Stand on one leg with the other tucked and close your eyes. Hold the position for 20 seconds. Repeat two or three times on each leg daily to improve kinesthetic awareness and balance.

· Jump and Turn - Stand beside an obstacle (rope, cone, etc.) that is about knee height. Jump off both feet, turn 180 degrees in the air, and land facing the opposite direction. Immediately jump back over, turn, and land in the starting position. Do this drill clockwise and counterclockwise.

· Over-and-Under - Attach a piece of lightweight plastic rope to the walls on either side of the room so that it is suspended at about upper-thigh to level. Stand with the rope to your left side. Hop laterally over the rope. Immediately upon landing, sprawl out on the mat, slide under the rope, and return to the starting position. Repeat this 10-20 times starting on each side. A variation involves executing a back fall upon landing and scooting under your back. Use this drill to improve coordination and scrambling agility.

· Pickup Drill - Begin by standing on the right foot with the other off the ground. Place a small (1-2 lb) object just in front and to the right of your right foot. Pick up the object with your right hand by bending the right knee slightly and leaning forward then come back up. Place the object about 2' to the left of its original position using the same squat and bend motion. Next pick up the object with your left hand, come up, and return in to its original position. All of this equals one rep. Do 1-2 sets of 5 reps on each leg. This greatly improves balance and coordination.

· Roll-Ups - Execute a back fall. Reverse the momentum of your legs using your ab and hip muscles. Roll forward and stand up on one leg. Repeat, switching legs each time. If this is too difficult, begin by standing up on both legs then progress to one leg as you get stronger. This conditions the legs and abs, improves balance, and enhances scrambling ability.

· Sit-Throughs - Squat down and put your hands flat on the floor. Shoot your left leg straight out towards the right side of your body. Your chest should turn towards the right and your left arm should come off the ground. Keep your right foot on the floor for balance and transfer your weight onto your left arm. Next, switch from this position to the same position on the opposite side. Make the switch in one smooth motion. As you improve alternate sides quickly and rhythmically.

· Somersault and Jump - Execute a forward somersault roll and jump into the air in one motion. When you land from the jump sprint to the end of the mat. This drill builds agility and lower body power.

· Statue on a Pedestal - Similar to the flamingo stand. Stand on both feet atop a 10-12 lb leather medicine ball. Practice hold the position for intervals of 30 sec. Have a partner stand next to you in case you loose your balance. When this becomes easy, attempt it with your eyes closed. When your eyes are closed always have a spotter to help you.

· Tiger Crawl - Stand with your back to the wall a couple of feet away. Arch your back, put your hands on the wall, and walk down until your head touches the floor. Then walk back up the wall into a standing position using your hands. This drill builds kinesthetic awareness, back flexibility, and improves bridging and throwing ability.

· Toe Raise Drills - Perform any static or movement oriented activity (repetitive basics in stance, or moving; forms; etc.) but curl the toes back so that they are not in contact with the floor through the whole exercise. This will force you to be correctly centered and aligned in order to remain in balance. (Submitted by Mark Nessel)

· Wheelbarrow - Assume a push-up position and have your partner lift your lower body off the mat. He should grip slightly above the knees. Keep your back and hips flat. Your partner then walks you around the mat. This can be done for down-and-back reps or time intervals. To increase the difficulty, stop and do one push-up for each three steps. This is a great exercise for upper body balance, arm endurance, and shoulder joint stability.

Striking Drills

· Around the Clock - Stand in a fighting stance, lift the lead leg, and pivot as if preparing to throw a round kick. The thigh that is off the floor should be parallel with the ground. Imagine you are standing on a giant clock. Throw 12 kicks, one to each hour. Keep your chambered leg parallel with the ground and pivot on your supporting leg. Be sure to go both directions. This can also be done with front kicks, hook kicks, and side kicks.

· Bob and Weave Rope Drill - Attach a piece of lightweight plastic rope to the walls on either side of the room so that it is suspended at about chin level. If it dips down slightly lower in the middle that is ok. Start in a fighting stance with your head on the right side of the rope. Walk along the rope bobbing and weaving so that your head changes sides with each step. When you get to the end, move backward the same way. Be sure to bend at the knees, not the waist. Face a mirror if you can so that you will be sure to keep your eyes forward. When you are comfortable with the movement, add punches, kicks, and knees. You will find that this drill not only improves footwork and defensive skills, but builds leg endurance.

· Chase and Kick - Your partner holds a focus mitt at chest level or higher. Kick the mitt using a front leg kick and do not set your foot back down. Your partner then walks slowly around the room taking three steps then stopping. Hop on your rear leg to move into position for your next kick. The partner should start out moving straight back each time. As your balance improves however, incorporate lateral movement or have your partner move into you.

· Knee Down Front Kicks - Assume a front lunge position with the rear knee on the floor. Keep your hands up in a guard position. Come up out of the lunge and front kick with the rear leg in one smooth motion. Set the kicking leg in down in front and sink back into a lunge. Advance down the floor like this. A more difficult version of this drill involves throwing jumping front kicks from the lunge. Be sure when landing that you sink back into the lunge with a controlled motion so that you don't bang your knee. This drill will build explosiveness and strength.

· Line Drills - Stand in the middle of the mat with your classmates in a line facing your. Each in turn moves up to you and throws a punch. You defend with whatever technique you have chosen. This drill works for kicks, punches, and self-defense vs. grab techniques. For beginners, attack slowly and for advanced students, full speed and power attacks can be used. (Submitted by Glen).

· No-Hands Sparring - To work specifically on your kicks and body movement defense, spar while gripping your belt with both hands. You can fight an opponent who has the same restrictions or one who may use all limbs. This builds balance and defensive skills.

· Pivot Drill - Stand in place and bring one leg off the ground until the upper leg is parallel with the floor. Do a 1/2 speed front snap kick and keep the leg cocked. Turn your hips and knee so that you are in position for a side kick at the same level. Side kick, rechamber, and pivot back to the front kick position. Repeat. Do not allow your upper leg to dip or raise, keep it parallel with the floor. Keep your hands up guarding your face. This drill will improve both balance and leg endurance.

· Punch Sprints - Assume a chest forward, offensive fighting stance. With an instructor or partner timing you, throw alternating straight punches as fast as you can for 10-20 second intervals. Rest for about 30 seconds and repeat. Try to keep your form on the punches even though you are tired. This builds both speed and anaerobic endurance.

· Sit-up and Punch - Assume a bent-knee sit-up position with your partner holding your feet down. Have your partner hold punch mitts in each hand. Execute a sit-up and do two straight punches at the top. Imagine that your partner is an opponent trying to move in after scoring a double-leg takedown. In addition to training the abdominal and hip flexor muscles, this drill builds striking proficiency on the ground.

· Speed Drill - Have your partner hold a focus mitt for any kick or strike. Attempt to strike the pad while your partner tries to prevent this by moving it. Stay loose and do not telegraph the technique. This improves the speed of the person striking and the awareness of the holder.

Grappling Drills

· Bucking Bronco - One person gets in the "turtle" position. The other climbs on, hooking his legs around and positioning his arms for a choke. The bottom man thrashes wildly, hopping, rolling, scooting on his back, shaking from side to side, etc. His goal is to shake the top man off. The top man just has to hold on and keep riding. It is important that the top man not actually choke the bottom man.

· Chest-to-Back Spin - One person gets on his hands and knees. The other person sprawls out on top with his chest on the bottom man's back. The top man then spins around while keeping his weight on the bottom man. Be sure to go in both directions. A variation includes rapid changes in direction. Do this when the instructor gives the command or when your opponent reaches up with one hand and stops your progress.

· Chicken Fighting - Wrestle for takedowns while remaining on one foot. You can switch the foot that is down, but at no point are you allowed to contact the ground with both feet. This builds balance and is an interesting change from normal standing randori.

· Elbow Drag - Lie flat on your stomach. Reach out with both hands and pull yourself forward. To accomplish this, press your elbows and upper arms into the mat. Drag your body until the hands are in line with the shoulders then reach out again. Do not bring the hands under the chest. Move up and down the mat. This drill builds strength in the deltoid, pectoral, and serratus muscles.

· Grip Fighting - This one is useful for any grappling art that requires a gi. Face off with your opponent while standing and attempt to secure a tight grip on his jacket while prevent him from doing it to you. Go for a variety of grips such as double sleeve, over the back belt grip, and double sided collar grips.

· Hold-down Circuit - One person lies flat on his back and the other begins with a left sided scarf hold (kesa gatame). At this point the top man switches to a left-side cross body hold (yokoshiho gatame). Next, the top man moves into a four corners hold (kamishiho gatame), reverse scarf hold (kuzure kesa gatame), and finally the mount (tateshiho gatame). During each switch the top man should keep his weight on the bottom man's chest. This should be done in both directions. Vary the circuit by changing the order of the hold-downs.

· Line Drills - Stand in the middle of the mat with the rest of your class lined up facing you. In turn, each of them walks into you as you turn and execute a forward throw. Move through the line one or more times depending upon how many people are in it. This develops your timing for the throws.

· Makikomi Impact Drill - The name comes from the Judo term that means to wind your opponent around you and fall on him during a throw. Use this drill to become accustomed to taking hard falls. Allow your opponent to execute a throw and drive you into the mat. Exhale and tuck your chin on landing. This drill can hurt a bit and should be used sparingly. Do sets of 5 and alternate when practicing it.

· Monkey Drill - Pair up with someone about your own weight. Have your partner stand as you jump up and wrap your legs around in the guard position. Climb around your partner's body without touching the floor. Make sure the partner keeps his arms out to his sides at about shoulder height. As you improve incorporate hanging sit-ups. Do one sit-up when facing your opponent's chest, climb around and do another facing his back.

· "No-arms" Submissions - Practice moving into position for various arm and leg locks without using your hands. For instance, have your partner get into your guard and extend both arms to your neck. Pivot using only your hips and legs and move into position for an armbar (juji gatame). Secure the arm by pinching it between the knees. The long armbar from the mounted position, triangle choke, knee bar, heel hook, and other techniques can also be done.

· Partner Drag - Stand behind your partner and hold him by hooking your arms under his armpit. Your partner relaxes and you drag him the length of the mat. Switch positions and go the other direction.

· Pushup Fighting - Two people assume a pushup position facing each other. Each person tries to force his opponent to touch the mat with a part of his body other than the hands or feet. Use your hands to sweep the opponents hands, shove him, or push down on his head.

· Shoot and Drive Drill - Execute a penetration step as if going for a double-leg takedown and have your partner defend with a half sprawl. From this position, stay low and drive forward trying to complete the double-leg takedown. Your partner maintains the half sprawl and defends by backing up. Continue until you finish the takedown or run out of mat space, then switch positions.

· Shrimping - Lie flat on your back. Turn to your right while driving your right elbow into the mat. Use your abdominal muscles to pull your knees toward your chest as high as you can. Straighten out your upper body and repeat this on the other side. Keep alternating sides as your squirm down the mat. Excellent for groundwork mobility.

· Turn Over Drill - One person lies flat on his stomach or assumes the "turtle" position. The other person crouches over him. At the instructor's signal, the top man attempts to turn the bottom man onto his back while the bottom man resists. Switch positions when the bottom man is turned or after 15-20 seconds. No submission techniques may be applied, however "pain compliance" or pressure points could be used to cause the bottom man to give up position if you choose. This is great for judo players, sombo players, and wrestlers to develop quick turnovers to score points.

· Walk-Around Drill - Bridge onto your hands and head. Walk your lower body around in a circle while keeping your head and hands in contact with the floor.

· Wolf Pack - Section off the mat into a 15x15 ft square (or whatever you have room for) using masking tape or just visual reference points. All the players are standing except for one - the most senior ranking student. The person on the ground is the "wolf". He tries to take the other players down without getting up off his knees using sweeps and grappling techniques. A player is down when both knees or any part of the torso touches the mat. The players move around and resist being taken down. When a players is taken down he too becomes a wolf and joins the pack. As the game goes on it becomes harder to stay up since the wolves can team up on the standing players. The last player standing is the wolf for the next game. This is fun to play as a warm-up or to break up the monotony of practice. Don't overdo it though or the game will get stale.