Donk Training Drills

7/30/2019 Donk Training Drills

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9999THTHTHTHKYU TO SHODANKYU TO SHODANKYU TO SHODANKYU TO SHODANTECHNIQUES ANDTECHNIQUES ANDTECHNIQUES ANDTECHNIQUES AND

APPLICATIONSAPPLICATIONSAPPLICATIONSAPPLICATIONS


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9th Kyu to ShodanTechniquesand

Applicationsas practiced at all of

Shihan Van Donks

International Bujinkan Dojo Assoc. TM


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International Bujinkan Dojo AssociationTM - Shodan Manual Page 103 Master Richard Van Donk

Getting StartedTraining Uniform and Equipment Checklist


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IBDA SHOULDER PATCH LEFT SIDE

roper n orm nPlacement of Patches

CHEST PATCHHOMBU DOJO

PATCHAND RANKING

STARS

KEIKO GI

OBI

(BELT)

(TRAINING UNIFORM)

KYAHAN

(LEGGINGS)

(FOOT WARE)



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Building your foundation. Learn the proper Ninjutsu bowing-in procedures, how to tie your belt, how to warm up & stretch before training& the basic standing postures of Seiza, Hira & Ichimonji no kamae. This level teaches you basic forward & backward rolls and breakfalls(how to go to the ground without getting hurt) as well as the basic punches and kicks of Ninjutsu. Covers how to be out of the way of attackswith proper evasion by using your body effectively. Youll begin learning the Sanshin no kata, a set of 5 elemental movement forms whichteach very important principles of movement and feeling. At 9th Kyu level youll learn the basic Chi or earth feeling form of the Sanshin.Intro Level - Basic Body conditioning, Belt tying, Bowing, Movement Basics, Natural Postures of Shizen, Seiza & Ichimonji, Earth Form,Evasion, Rolling, Basic Punching and Kicking

Year/Month/DayEnrollment Date Goal Date forAchieving 9th Kyu

Year/Month/Day

JUNAN TAISO

Body MassageMassaging hands (fingers), arms, shoulders, legs (knees), feet (toes), entire body. Briskly slap limbs of body with bothhands to do a nerve awakening massage.

About Junan Taiso - Junan Taiso is about learning how to condition your body for smooth natural movements during your taijutsu trainingYour goal is to stretch and lengthen each muscle group in the body and learn how to manipulate each muscle, joint, andbone by touch. This will aide you in strengthening muscles, preventing injuries as well as doing ukemi when being takendown by an attacker. Remember to breathe deeply into the muscles that you are stretching and not to force the stretch.


9th Kyu


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Joint RotationsRotate nine times in a circular motion (right/left) - fingers, wrists, arms & shoulders, neck, hips, knees, ankles.

Attitude Conditioning, Body Balance & Muscle StrengtheningIncreasing the energy flow in your body by moving it properly will help create a positive attitude. Practice balance inmovement by doing the posture flow drill. Also try standing on one leg while lifting the other leg up to side/front/back whilemaintaining balance. Running in place, and/or walking every day are also excellent.

JUNAN TAISO



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Stretching & Lengthening the MusclesStanding, lean forward to touch toesSitting with one leg out and one leg in, bend and stretchforward Sitting with feet together, pushing down on knees

with elbows Sitting with legs wide stretch forward from waist

JUNAN TAISO

9th Kyu



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A. Wrap obi (belt) around your waist with both ends in front of you.

B. Take the left side and wrap around your waist a second time.

C. Adjust the two ends of the belt so that they match in length.

D. Pull on both ends of the belt to tighten to your waist.

E. Wrap and tuck the left side of the belt under the right side then up through both layers.

F. Pull on both ends to tighten again.

G. Take the piece of the belt that you just wrap through and bend it downward.

H. Take the other end and lift it up underneath the piece you just pressed down.

I. Loop it though the piece that is hanging and pull to tighten and make the knot.

J. Congratulations you now have your belt tied the correct way!

JUNAN TAISO

See 9 h kyu dvd video for entire Junan Taiso workout.

Belt TyingYou must wear a proper black uniform called a gi and know how to tie your belt properly. The knot is worn in the center of

the midsection at the navel area. Watch the video to learn or ask a senior student or your instructor to teach you.



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Kamae stances are transitory postures that allow you to maintain balance while performing a technique. Being able toflow from one posture to another is crucial for effective taijutsu. You must be able to demonstrate each of thesepostures by name. Practice them slowly at first, utilizing effective weight shifting, maintaining proper balance and contro(eliminate excess movements and create flow). Think of these three concepts: Posture, Center and Breath throughoutyour training.

Shizen no Kamae (Natural Posture) Stand in a natural standing posture with both feet pointing straight forward with your knees kept slightly bent. Back is kepstraight and your hands are naturally down at your sides, palms in, eyes straight ahead. Breathe comfortably, lengtheningthe spine and be centered in yourself and your weight balance.

Seiza no Kamae (Formal Sitting Posture) Sitting upright with legs tucked underneath you, your bottom sitting on your heels, top of feet flat on ground, with backstraight and hands resting diagonally on upper thighs. Feel the energy and presence of being a warrior or samurai withswords. Hold yourself prepared and with strength of character. Za no kamae in Takagi Yoshin Ryu and Shinden FudoRyu are similar but in Takagi Yoshin Ryu you are sitting raised up on the balls of your feet with toes tucked forward insteadof the top of your feet flat on the ground toes extended backwards as in Seiza.

KAMAE(BASIC POSTURES)

9th Kyu



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Fudoza no Kamae (not shown on video) (Immovable Sitting Posture) Cross-legged position done sitting with one leg tucked under, heel placed in the center under base of spine. Can bedone sitting on either leg but is usually done sitting on the left heel with the other leg bent naturally, Indian style.

Kongo Gassho no Kamae (Palms Joined Posture) Sitting in seiza, hands are held palms together f ingers up in a prayer fashion approximately 1 1/2 fists distance in frontof chest. Also done standing in shizen no kamae bring hands up in prayer fashion in front of chest.

Rei no Kamae (Bowing posture) From seiza no kamae, bend from the waist, lowering the head down in a bow. The left hand is placed on ground infront of you and then the right hand is placed (forming a triangle). Returning, right hand comes back, then left hand.Maintain a strong seiza. Feel the energy or presence in your body as a powerful centered human being. Martial artsbegin and end in respect and this begins with yourself.




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Formal Rei (Bow) before trainingSit in seiza. Take a few deep breaths to center yourself, letting go of anything pressing on you, forget the outside worldfor the length of your training time. This time is for focusing only on training. Say, Shikin Haramitsu Daikomyo!and bow(rei no kamae). Coming back up clap twice, bow again, clap once. Bow again and say, Onegai shimasu.When gettingup from seiza it is important to use as little extra movement as possible. You want to flow up, sliding one leg up in frontof you and then the other. Before bowing out after training be sure to sit and reflect on what you have learned duringthe session.

Hira no Kamae - (Flat posture)

Stand looking forward with your legs a little wider than shoulder width keeping knees bent and back straight. Your armsare straight out to your sides with palms facing forward.

Ichimonji No Kamae - (Straight line posture) From shizen let one leg fall back and out at a 45 degree angle, legs bent, with slightly more weight on the rear leg.The forward foot points straight (aligned with knee) at target. Rear heel is about 2 fist lengths out from front heel, footpoints out at a 45 degree angle (aligned with knee). Forward arm extends out with hand open, fingers pointingtowards targets eyes or heart. Back hand is also open and placed in the area between the cheek and shoulder as aguard with palm facing in. Come into this posture without going up and down or re-correcting your position. Several

slight hand or foot placement variations occur for each ryu (school).


9th Kyu



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Taihenjutsu is the art of moving the body, utilizing basic falling and tumbling skills. There are many different kinds ofrolling skills or Ukemi; these required for 9th kyu are only the beginning. As you practice taihenjutsu work onrelaxing the body and making a smooth connection to the ground while performing each technique. Rely on naturalmomentum to carry you rather than force or strong muscle use. You must be able to perform all of the following basicTaihenjutsu skills first from a low squatting position using both of your hands for support, and then later (by 7th kyu)from standing position.

Zenpo Zagata Ukemi - forward breakfall (kneeling) While kneeling place both hands palms out in front of face, hands and arms forming a triangle. Keeping arm positionsteady allow your body to fall forward without reaching for ground. Turn head to side as you fall, breathing out upon

impact. Make sure to land squarely on forearms and hands. Foot can come up to kick behind you, if needed.

Koho Ukemi - backward breakfall From a squatting position slide one leg out in front of you along the ground while falling backwards, rolling smoothlyup the back and shoulder. This is not a roll but a breakfall. Keep as low to the ground as possible and make it as softas possible.

TAIHENJUTSU(Basic falling, leaping & evading skills)

9th Kyu



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Zenpo Kaiten - forward head roll Standing in Shizen no Kamae (Natural Posture), release your energy & drop down into a squatting position. Place bothhands on the ground pointing forward, tuck head with chin into chest, and roll forward straight over your head like youdid as a child (breathing out as you roll), coming back up into Shizen posture. Keep your head tucked -The goal is not to hityour head but to connect smoothly over the back at the center of the shoulders. Before rolling pick a point in front of youto watch or focus on and remember to breathe.

Koho Kaiten - backward roll Method 1: From Shizen No Kamae (Natural Posture), drop down to a squatting position while sliding one leg straightout in front of you. Push yourself over with your hands, rolling over your back while keeping the leg extended as you goover. Breathe out as you roll, spinning on the opposite shoulder, coming back up into Shizen posture. Practice on bothsides.

Method 2: Start in Ichimnonji no Kamae then same as above




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Naname Zenpo Kaiten - diagonal shoulder roll Method 1: From Shizen no Kamae (Natural Posture), drop down into a squatting position pointing your knee in thedirection you want to go. Place one hand palm side down for support, and the hand of the arm youll roll on (same sideas the pointing knee) palm up. Roll forward along the arm to the shoulder, across your back onto the opposite hip(breathing out as you roll) coming back up into Shizen posture. Think of being a circle or a barrel as you roll.

Method 2: Stand in Ichimonji no Kamae then same as above and then coming up into Ichimonji No Kamae.


9th Kyu



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Daken Taijutsu consists of 16 striking fists that enable you to accurately hit the right target with the right part of the body.For 9th kyu level you must be able to demonstrate punching at various angles and heights as well as kicking from bothshizen and ichimonji postures.

Fudoken - (Immovable Fist), basic fist Curl fingers into a fist, tucking the thumb over the curled fingers on the bottom of the f ist as far as possible protecting itand adding strength to the fist. The desired impact area is with the first 2 upper knuckles of the fist on the target.

Tsuki - (Thrust / Punch) Method 1: Natural Punch - From Shizen no kamae arm raises up extended from your side up as you step forward(weapon leads first) punching with fudoken - high, medium, low, remember to extend rear leg and to keep a low centerwhile punching. The punch should be at 80-90% of its extension when it hits the target and continues through thetarget.

Method 2: From Ichimonji no kamae, step forward with rear leg bringing punching hand to target. Punch is really fromthe knee and the whole body taijutsu, the hand just delivers the fist. Get this movement to flow together in unison, footand fist landing at the same time.

DAKENTAIJUTSU(STRIKING TECHNIQUES)



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Sanshitan Ken - (Finger End Fist), 3 finger strike Open hand, bending little finger and thumb together with thumb resting on little finger. Curl the remaining 3 fingerskeeping them stiff for striking.

Shitoken / Boshiken (Finger sword fist / Thumb finger fist) / (Demonstrated on the 7th kyu video but you will need to utilize it on 9th kyu for Chi no kata) From an open hand curlfingers in, leaving thumb resting on top extended forward as much as possible. The strike is with the thumb, usually intosoft targets or pressure points. While the fist itself is called ashitoken, this fist strike using the knees to drive it into the target is called a boshiken. You will hear this thumb fistreferred to by both names so know them both.

Zenpo Geri - (forward heel stomp kick) Method 1: From Shizen no kamae, bring up the knee to the chest first, then kick straight out by extending the heelof the foot into the target. Remember to keep hands up while kicking.


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Method 2: From Ichimonji no kamae, first bring knee of the rear leg up to chest then kick out (by extending heel of foot).Think of striking all the way through to the back of your target. Kick through as if stomping a door down.

Tsuki/Keri combinations Practice punching & kicking from the postures you have learned so far and create combinations of punch/kick - kick/punchactions. Explore as many options as you can think up while doing only the 9th kyu material. Expand on this as you movethrough the kyus.

Idea 1: From Shizen posture fall back into Ichimonji, punch forward then kick with opposite leg.

Idea 2: From Ichimonji kick forward with Zenpo geri then punch forward as foot comes back down. Then movebackwards into Ichimonji punching in place without moving the feet.


9th Kyu



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Helpful Training Note:

DRILL EVERYTHING TO BUILD A STRONG FOUNDATIONRealize that you are building a foundation with every technique you learn in these beginning kyus. Everything youlearn from these beginning kyu study levels will affect your learning all the way through your Ninjutsu training.Foundations are everything in life. Foundations are important in your home, your personal body balance, your

checkbook, your job, your relationships, etc.. Without a strong foundation something is bound to suffer sometime. I cannotstress strong enough that just because a technique or series of moves seems very easy drill them anyway becauseeverything that you do now gets built on as you progress through the kyu grades. Over 25 years of teaching has givenme much insight and this is one I want to share with you right as you get started. Those who drill each level get BIGrewards as they work their way up the levels. They may seemingly start slower but they finish at BlackBelt sooner andstronger than others who rush by the basics. Weak foundations last sometimes way into a Dan level and then a personstruggles to go back and change a bad habit for a long time. Practice and drill these basics over and over so that theybecome automatic to you. Second nature, if you will. Do them all until you can do them perfectly without having to thinkabout it. Drill them until they can be done so smoothly that you can do them at will without needing to re-correct thehands or the footwork. Dont go so fast in your training that you lose your foundation.

Remember - Practice does not make perfect - onlyperfect practice makes perfect!


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The Sanshin no Kata (three hearts method) is a set of 5 movement forms or patterns that teach very importantprinciples of moving your body. They are thought to be the roots of all Budo. Later in your training you will see the value ofthese forms so practice them with diligence and perfection. Although they will vary to fit the need when used in combatremember that you need to establish a solid form before working on a shadow of that form. Each form has a distinct feelingto it and when practiced diligently will give you much insight into doing advanced techniques. We begin our study withthe Chi no Kata form. In the Chi no Kata form, you want to be very relaxed yet solid and grounded while moving. Whenperforming this kata remember the feeling of earth - think solid like a mountain and imagine you are scooping the earth upor bowling a bowling ball. Let your movement and feeling reflect this.

Chi No Kata - Earth feeling form / Goshitan ken daho Method 1 (Formal waza): Begin in Shizen no kamae. Drop back with right leg into Ichimonji no kamae posture, left hand

out and right hand on hip in a shito ken (thumb fist). As your rear foot steps forward, rear thumb fist swings forward with armextended in an upward pendulum fashion turning into a sanshitan ken (three finger strike) targeting throat or under ribs.At the same time as you are striking with your right hand the left hand pulls back into a shito ken on the left hip. Rememberto extend all the way from the back (left) leg into your opponent.

Method 2 (alternate footwork and strikes): Add a second strike with the other arm and then learn to alternatefootwork and strikes. After striking, bring opposite hand into strike utilizing same upward pendulum motion while switchingfootwork, alternating sides. As one hand strikes with the sanshitan ken, the other hand immediately goes back to hip inshitoken. In martial arts your proper angling, distancing and timing are very important. The first thing to learn is properdistancing and evasion. Move with all of your body from the centerline. Proper distancing gives you more time to act.Practice with a partner.

SANSHIN NO KATA(EARTH FEELING FORM)



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TAISABAKI GATA - Body Evasion Skills In martial arts proper angling, distancing and timing are very important. The first thing you learn is proper distancing andevasion. Move with all of your body from the centerline. Proper distancing gives you more time to act. Practice with apartner.

Method 1: Defender stands in Shizen posture, attacker punches from Ichimonji posture. As a punch comes in evade,falling back at a 45 degree angle, arms floating up into Ichimonji with your forward hand and knee pointing towards yourtarget. Strike the attackers wrist using a circular motion with your fist in fudoken

.

Method 2: Same as above except that defender is already in Ichimonji no kamae.

9th kyu Weapons SkillsIn this course every kyu grade has a weapon skill associated with it. For 9th kyu we want you to consider your entirebody as a weapon and start to integrate your movement, using all of you with directed intention and focus. By cutting outunnecessary movement in both your training and your life and by focusing your intention on your target goals you canchange your life. It will look to others as if you move through life effortlessly!

SANSHIN NO KATA(EARTH FEELING FORM)

GENERAL KNOWLEDGE, ABILITIES1. Define the 5 rules of the training area2. Begin learning to pronounce key dojo phrases. Count to 5 in Japanese.3. Explain what being a member of the IBDA means to you.4. We use transitory postures rather than static stances- why is that important?



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JUNAN TAISO (BASIC BODY CONDITIONING & FLEXIBILITY)Body Massage, Joint Rotations, Attitude Conditioning, Body Balance, Strengthening/Stretching

KAMAE - NATURAL POSTURESSEIZA NO KAMAEREI NO KAMAEKANGO GASSHO NOKAMAE - SITTING SHIZENNO KAMAEKANGO GASSHO NO KAMAE- STANDING HIRA NO KAMAE

ICHIMONJI NO KAMAE

TAIHENJUTSUZENPO KAITEN - 2 HANDSNANAME ZENPO KAITEN - 2 HANDSKOHO KAITEN - 2 HANDS

UKEMIZEN PO ZAGATA UKEMI - KNEELING BREAKFALLKOHO UKEMI - BACKWARDS BREAKFALL (SQUATTING)

TAISABAKI - EVASIONWith a partner (against a punch)

DAKENTAIJUTSUFUDO KEN FIST - MAKING A FISTPUNCHING FROM SHIZEN NO KAMAEPUNCHING FROM ICHIMONJI NO KAMAEZENPO GERI - FORWARD KICK FROM ICHIMONJIZENPO GERI VS. ATTACKERSANSHITAN KEN - 3 FINGER FIST

SANSHIN NO KATACHI NO KATA - EARTH FEELING FORMCHI NO KATA VS ATTACKER

KNOWLEDGEBELT TYINGWhy I Study Ninjutsu (Turn In Written One Page Report)

9th Kyu



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