Training for physical Balance
by John Avery
In ninjutsu, as in any other martial art, it is important to maintain a
balanced training program, both physical- and technique-wise.
Training the body physically should consist of more than just the practicing
of technique and kata. All classes should start with a thorough warm-up and
stretching session (15 minutes minimum - although longer is recomended). The
routine should be similar each lesson, but some variety is necessary. Two
sample routines, taken from my class, are shown below.
Sample 1 - Light Sample 2 - Heavy
Jumping on the spot - 3 minutes Jumping on the spot - 3 minutes
Light jog - 2 minutes Light jog - 5 minutes
Push-ups - 20 Push-ups - 50
Sit-ups - 30 Chinese Push-ups - 20
REST* Sit-ups - 50
Groin stretch - 30 seconds Leg-ups - 50
Leg stretches - 2 minutes Groin Stretch - 30 seconds
Back stretches - 2 minutes Leg Stretches - 2 minutes
Chinese push-ups - 10 Squat to front kick# - 20
Leg-ups - 30 Sideways leaps - 20
Hip stretches - 1 minute REST*
Arm rotationes - 2 minutes Arm rotations - 3 minutes
Arm stretches - 1 minute Squating hand stand - 1 minute
Neck stretches - 2 minutes Neck stretches - 1 minute
Head stand - 1 minute
Hand stand - 1 minute
* RESTS last about 30 seconds Arm stretches - 1 minute
# Deep knee squats should be Neck stretches - 1 minute
used only sparringly.
Both routines warm the body-up before stretching, this leads to a more effective
stretch. During the rests students should meditate, this quickly refreshes
energy reserves.
The content of the class depends on the martial art, the teacher and the level
of the students. I recommend that some variety be used within the class,it keeps
interest as well is giving a more balanced training program.
In-class training should be complimented by an out-of-class training routine. A
10 minute run or obstacle course each day, as well as technique practice and a
weekly weight training session takes little time but can make a world of
difference to endurance and strength.
There are four main areas of combat which can be broken into four broad
technique areas. Striking, throwing, controlling and weaponary. Ninjutsu covers
all these areas but very few other martial arts do. Below I have included a list
of common martial arts and an approximate guide to there effectiveness in each
of these areas. Many sensei and students were consulted in the compiling of this
table and I believe it to be quite fair.
Martial Art Striking Throwing Controlling Weaponary
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Aikido * **** *** *
Freestyle- **** ** **/*** ***
Karate
Judo * **** *** *
Karate **** ** * ***
Kung Fu **** ** * **/***
Ninjutsu **** **/*** *** ****
Shoot-Fighting *** ** **** *
Taekwondo **** ** * *
* = Little or no coverage ** = Some coverage
*** = Good coverage **** = In depth coverage
I recommend a combination of martial arts that give at least good coverage in each
area. Although from these tables it seems ninjutsu is the best option, it depends
on the student and the school. A friend of mine attended a karate class, in which
the sensei had also studied shoot-fighting and so passed knowledge of this onto his
students as well as knowledge of karate, making my friend a great grappling partner
as well as a feirceom sparring partner.
Despite what martial art you choose the aim is balance, someone skilled in all the
combat areas, and fit in mind and body, should be confident that they can defend
themselves or others in any situation.
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