Traditional Karate Research Institute

Drill and Conditioning Exercise Index

 

Tactile Conditioning

1. Sticky Hands

• Assigned leader and follower, alternating on command
• With ‘attacks’ by leader, follower parrying but not holding
• No leaders, free ‘attacks’ and manipulations
• Rooted/free moving
• Eyes closed  

2. Sticky Feet

• With assigned leader/follower
• Defense can manipulate attacking leg and feet
• No leaders, both sides may manipulate freely  

3. Kakie

• Both partnes in sanchin, circular horizontal/vertical pushing towards partner’s lead shoulder
• Straight pushing towards partner’s chest, grabbing incoming hand with off hand
• Pulling partner with off hand
• Rooted/free moving  

4. Mirroring

• Facing each other, stepping into front stance
• Same, with hands touching, maintaining pressure while moving
• Same, with eyes closed, goal is to react to change in pressure from partner without over adjusting
• With a variety of exercises, squats, push ups etc…  

5. Push Compliance

• Eyes closed with a single partner
• Eyes closed in a circle of “attackers”
• Moving towards the push after giving way
• Moving towards the push and attempting to push into “attacker” and/or control a limb  

6. Pilsbury Tango- Two partners touch hands with the bottom three fingers, leaving the index pointing forward and towards the other partner. While walking a circle around each other, hips facing square, each partner tries to poke the other, simulating a knife jab, etc…

• Static
• Moving (circle)  

Impact Conditioning 

1. Ude Tanren -Vary between inside and outside of arm, haito and shuto, scooping down for tops of arms

• Static, in stance
• In stance with switchback- complete one set, then switch arms
• With stepping drill after set-switchback-set  

2. Leg Conditioning

A and B face each other in forward stance and exchange low shin kicks into the upper thigh of front leg. Receier flexes knee towards direction of kick and drops weight. Kicking side works on targeting and impact areas.

• To outer thigh (from rear leg)
• To inner thigh (from front leg)
• Both with jab into partner’s stomach after both kicks
• Alternate: As partner A round kicks to the outside of B's thigh with the rear leg, B lifts the front leg so that the lower outside edge of the shin catches A's leg below the knee. B then jabs to A's face. Adjust for distancing, alternate sides, repeat.
  
• Alternate: Partner A and B grab each other's front hand for balance. A kicks into the inner thigh of B's front leg with his front leg. A then retracts the kick, and rolls the hip over so that the leg can make a low kansetsu geri into B's rear leg. A retracts and sets back down from there. Adjust for distance, alternate sides, repeat. Students should work towards being able to execute both kicks and return to the beginning position without putting the leg down. With proficiency, exchange holding hands for B throwing a jab as the second kick lands, and A intercepts with the front hand, torquing it across and down to open up B's ribs for a reverse punch. Alternate sides, repeat. 

3. Low/High or High/Low

• Kick to outer thigh, retract and kick lat
• Kick to lat, retract and kick thigh
• Either combination with sidekick into stomach  

4. Stomach Conditioning

• Partners stand toe to toe in sanchin exchanging punches into the sides belly in sets of 2
• Medicine ball toss standing in a circle, aiming for lower abdomen. Allow ball to make contact with contracted abdominal muscles, progressive intensity within reason
• Parter A does situps while partner B stands above, dropping a medicine ball onto A's stomach in between situps. A accepts the impact, tosses the ball up to B and does a situp- repeat. 

5. Body Impact Conditioning

• Hip to hip in stance, both partners ram shoulder/sides with progressive intensity
• Partner A holds pad firmly to forward side of body. Partner B charges the pad, making impact with side/shoulder like a football player, moving through it after impact.

 

Ukemi Waza
1. Slap Outs-

• From ‘recory’ position on floor: on command swivel the hips and legs into pike and turn to land on other side, making slap out. The legs must swivel upwards together into a vertical position, then fall in order to achieve the correct feeling of impact on landing. Arm should not be farther than 45 degrees from the body. Rear leg should be bent so that the foot is flat on the floor and behind leg that is on the ground- not over top
• From squat position, kicking out leg and rolling back onto that side, slap out
• From standing position, kicking out leg and rolling back onto that side, slap out  

2. Rollouts

Note: beginners land in slap out, working towards transitioning smoothly from roll into standing without the legs compromised

• Forward rollouts from kneeling position, alternating sides
• Standing rollouts, alternating sides
• From hands and knees, rolling to either side on command
• Forward rollouts in chained succession

3. Moving Rollouts

Partners face each other with feet wider than shoulder width apart, hands touching. Both partners begin to shift sideways in a gallop. Partner A may at any point move his leading hand to signal B to take a rolling fall in that direction. B rolls into a standing position and catches up to A to resume the drill (duration dependent on space available)  The signalling hand must be to the direction in which both partners are moving. Adjust speed to the experience and comfort level of partners. Switch, repeat.  

 
Basic Strength Conditioning

Legs

1. Squats

• Regular
• Mirroring squats w/partner
• W/knee strike into hands
• W/touch the floor, knee strike
• W/kicks on upstroke, tekki or front kick
• Squats in a circle, throwing a medicine ball to partners, make a knee strike into ball upon coming up from the squat, throw
• W/resistance (partner or weights)
• Pistols (one legged squats)  

2. Scooping water- in shiko dachi, drop with the back straight so that one hand can touch the floor in front of the thigh, then twist so that the same hand can perform the same motion behind the thigh- alternate hands.

3. Lunges

• Static w/alternating jab/reverse punch
• Around floor
• W/weights  

4. Ladder sets for all

5. Hill Running- Self explanatory. Find a hill, sprint up the side, jog back down, repeat.

Abdominal

1. Sit-ups

• W/punches
• W/punches into partner’s stomach (feet to feet)
• In a circle, throwing medicine ball in between

2. Leg lifts

• Side leg lifts (standing and lying down)
• On Tower: Straight leg raises, knee lifts to either side/middle

3. Pike position leg raises

• Lying on back, legs in pike, partner shoves legs to side, middle, side (don’t let legs hit floor!)

4. Bicycle

5. Rollups

6. Superman stretches

7. Planks

• Raise alternate arm and leg
• Maintain low pushup position and move around the floor  

Arms/Grip

1. Pushups

• Standard pushups, one foot on top of the other
• W/one arm elevated (serratus pushups)
• Both arms elevated (either side)
• Mirroring w/partner
• Clapping pushups
• Incline pushups
• One-arm pushups
• Handstand pushups
• Fingertip/knuckle variations for all

2. Dands (see above for variants)  

3. Bearwalk- move on hands and feet around the mat. Keep the feet flat on the floor, shoulders low. Beginners start with open palms on the floor, moving up to using the 1st and 2nd knuckles or fingertips.

4. Dips

• W/legs elevated
• On Tower or park bench, etc…
• Partner A performs dips while partner B pulls on belt/waist 

5. Chi’ishi

• Repetition of single range of motion
• Sets consisting of repetition of all ranges of motion

7. Ishi Sashi- an excellent set of these can be made with water-filled gallon size orange juice containers- Tropicana work well. Several coffee can designs now have ips that more or less approximate ichi sashi. Gallon of water is 8lbs.

• Approximate movements in Heavy Hands drill
• Flys, shrugs, extensions and slow punching/blocking
• Perform Sanchin with sashi, followed by Tensho. Repeat.
• Hold sashi in hands while performing kata  

8. Nigiri Gama- Empty protein supplement jars, or bulk condiment jars from cafeterias work great for this in lieu of ceramic pots. Fill with water, ensure that lid is on tightly- tape may be used to secure.

• Flys, shrugs, extensions in various stances, while stepping
• Perform Sanchin stepping with gama, followed by Tensho. Repeat.  

9. Bouldering (as facilities/natural spaces are available)

10. Rope climbing

• Hands only
• Ladder sets for all to add variety  

Dynamic/Integrated Strength

1. Lumberjack Drill- partners face each other in front stance, belt (or resistance band, etc…) wrapped around pullback hands. Side A pulls to hip in what may become a back stance, side B provides resistance by slowly extending pullback hand into reverse punch, rooted stance. Alternate, repeat.  

2. Dojo Plow- Partner A holds belt around partner B’s waist, providing firm resistance. Partner B attempts to jog forward, pulling A along. Note: A does not resist completely, but provides resistance to B’s near-limit.  

3. Wheelbarrow- A holds B’s ankles, B is in a pushup position (which is to be maintained throughout). As B pulls herself down the floor, A supports the legs and follows along behind them.  

4. Sumo Drill- Two partners face each other. Partner A engages B in a randori style grip and begins to move forward, pushing B backwards. If A gets more than three steps in a row, both partners stop and begin again. The object is to make both partners work equally hard at shoving/resisting- moving more than three steps at a time allows inertia to ‘help’ the pushing side, which is no fun. Good drill for working into randori.

• Straight up and down the floor, fixed grips
• Straight up and down the floor, changing grips for advantage (both sides)
• Allowing either pusher or resister to shift direction of push/resistance (circular as opposed to linear)
• One or both sides may search for pressure points and joint/muscle manipulations
  

5. Heavy Hands-

• Partners face each other, with hands palm to posterior surface at waist level. Side A will provide dynamic resistance as B moves the arms. Should be done slowly and deliberately. Breathing and posture are important for both sides- think Sanchin, utilizing chest expansion/contraction.
• Starting from the inside- B pushes up in between A’s hands to head level, then separates and pushes them back down
• Starting from the outside- B pushes down on A’s hands, and continues using circular motion to push them to head level, then down again  

6. Sambo Log-  Require a log 8-10 feet long, 4 inches in diameter or greater, depending on ability. Weight of  log should correspond to the practitioner- various types of wood will have varying densities.  Inspired by Sambo training drill.

• Stand with the log across one shoulder. Bump the log up and catch with the other shoulder, falling into a squat position as needed to absorb and redirect impact.
• Push the log off and receive it with the elbows, forearms, wrist, palms, and shoulder, making an effort to keep it moving smoothly, like hackeysack
• Begin as above, but push the log to different directions of the circle that it can move in, moving the body and using the arms to intercept it
• Same, but with a partner receiving and sending the log  

Reaction, Timing and Evasion Skills
1. Rowing- Students swing arms in unison in an arc that describes a tilted plane moving from hip to head level to the opposite hip

• Static, emphasizing the rotation of the hips and rising/falling of knees
• Moving up and down the floor on command, then freely. Alter the timing of the step in relation to the arc
• After the motion is well established, move to partner work  

2. Ducking Drill

• For punches- Standing face to face in sanchin dachi, attacker makes roundhouse punches at defender’s face. Defender ducks (think squats) without leaning too far from center and parries the punch overhead with the opposite arm to the attacker’s. While parrying, defender punches into attacker’s exposed lat. Beginner’s may slap until proficient with punch. Continuous repetition.  

• For Kicks- attacker makes crescent kick to defender’s head level. Defender places palms firmly on cheekbones or occipital ridges, protecting the temple. As kick comes in, defender ducks and slides off to the outside of the kick, then pushes attacker away. Attacker then immediately kicks from wherever they end up. Legs should alternate each time. Continuous repetition  

• Punching with two attackers- In a triangle, attackers punch from outside arm towards defender, who parries as usual and counter punches. Defender will have to begin moving to parry the next punch as they counterstrike. Continuous repetition.  

3. Rolling Hands Drill

• To outside- attacker steps in with front punch to defender’s face. Defender shifts to the outside of the attack, using front hand to parry the punch, replacing with the back hand as rear leg shifts towards attacker. Defender pushes the attacker away with one hand on the shoulder, one on the hip. Push may be a body check or uprooting movement. Attacker immediately attacks again from wherever they end up. Legs should alternate each time. Continuous repetition.
• To inside- starting toe to toe, attacker steps in and punches towards defender’s face. Defender makes switchback as front hand parries to the inside of the incoming punch. Back hand replaces as back leg becomes front. Both hands push shoulder/chest. Attacker/Defender legs should alternate each time, but always end up toe to toe. Continuous repetition.  

4. Ducking Triplets- Partners face each other in sanchin. Partner A holds one arm out in the terminal position of a punch (it will stay extended for the duration).

Partner B, beginning on the inside of the punching arm, ducks under the punch three times: to the outside, inside, and outside again. Here B makes three techniques in rapid succession, then ducks to the inside/outside/inside and executes another triplet. Any techniques may be used, provided they are controlled and fast. Partner B should not dip the head or lose eye contact with A, nor should B go so fast that the feet are unstable- smoothness is as essential as speed.  

5. Rhythm Punching

• Attacker makes jab to face, reverse punch to stomach in consistent rhythm, defender parries with front hand
• Defender throws reverse punch as rhythm is established and openings appear, gradually moving off rhythm- bonus points for disrupting attacker’s rhythm
• Defender adds foot sweep/low shin kick from front leg to rhyth m 

6. Randori

• Start from kneeling, partners facing or touching back to back
• Standing
• With low kicks/sweeps
• To ground until submission/choke out  

7. Timed Pad Rounds

• Attacker holds pad against body, pursues/charges defender, defender makes continuous techniques (when/where appropriate)
• 1 minute round
• 2-minute round, etc…
• Isolate one technique or combination
• Free for all for timed durations
• Attacker pursues/charges, defense can only kick/only punch/elbow etc…
• Same, but defender may make any technique appropriate  

8. Integrated Body Conditioning/Targeting Drill-

• Partner A stands in yoi/sanchin with hands pressed downward in front of the waist. Partner B grabs A by shoulders, making L and R knee strikes into A’s hands. B then makes L and R uppercuts into A’s belly. A places hands to the side of the face, and B makes L and R elbow smashes into palms. A holds hands in front of face, and A makes a head butt into palms. Partners then switch roles- A immediately grabs B’s shoulders and goes for the knee strikes, B simultaneously drops hands to provide a target, continue in succession.   

9. Boxing Glove Attacks (focus mitts may be substituted for all)

• Attacker throws punches freely, defender may only block/parry/evade
• Same as above, but defender may make body check/push where appropriate
• Defender can throw low kicks as well as B/P/E
• Attacker and defender can throw low kicks, defender may execute takedown and move to control via joint manipulations and holds where possible  

10. Bogu -Attacker wearing a chest protector freely makes boxing style attacks against defender, who can block/parry/evade and make full counter punches into protector

• Attacker wears chest pad and makes attacks, defender may only block, parry or evade
• Same as above, defender makes full responses into pad
• Attacker adds low kick to thighs, defender adds foot sweep/low kick, executes takedown and control manuevers where possible  

11. Three Step Engagements (three attacks, counter on third)

• With fixed attacks and responses
• With fixed attacks and a free final response
• With free final attack and response  

12. One Step Engagements

• Specified block/parry/evasion
• Specified block w/counter
• Specified block w/shift to outside/inside, switchback, counter
• Specified attacks (sets of five attacks per limb, all techniques), defender makes free response  

13. Wall Sparring- Defender keeps one foot along a wall and may only move along that line, attacker is allowed to move and attack freely. Defense can block/parry/evade, making only reverse punch as counter  

14. Pin the Tail on the Dohai- Establish a circle on the floor via tape or ring of students. Two partners, A and B, face each other in the center. A has piece of cloth (‘flag’) tucked into belt or waistband at small of the back. B attempts to reach the flag and grab it. As B tries to grab flag, A must evade and grapple to avoid losing it. Neither partner may leave the circle.

15. Stay in the Square/Get out of the Square- Four or more people outline a square on the training mat. Two partners sit in the middle of the square, back to back with their legs extended straight out in front of them. Partner A is the aggressor and B is the defender. At the signal, A will use any holds, manipulations or grappling techniques needed to get B's body at least half way out of the square. B will do anything necessary short of striking to stay in the square. Neither partner may rise off of their knees. Be careful that partners do not slam their heads into each other at the beginning of the exercise.

16. Drop and Post- Two lines of students face each other from several feet away. The first person in line A will throw a medicine ball to the first person in line B. B will catch the ball, and drop with it immediately to the floor in shiko dachi to slam the ball down, then immediately post around it in a circle. B then explodes back up to standing, throws the ball to the person in line A, and sprints to the end of line A. Keep the eyes up while posting. Alternate directions ach turn. Keep the eyes up. Repeat until evrybody has been through each line several times. 

17. Harry Balls- Attach a tennis ball to a lengh of elastic cord. Loop the cord at the other end so that it may slide over the forehead.

• Work on tracking, taregting and hitting the ball with various hand techniques in isolation, moving towards free movement and reaction. Don’t let the ball bounce back and hit you. Work on evading the ball as it comes back after a strike without pulling it to your new position.  

18. Dowel teChing- using a dowel/bamboo rod as proxy for a knife/pipe/club, partner A makes exaggerated, slow swings and stabs towards B. B can evade and redirect the ‘weapon.’

• B evades and redirects only
• B evades, redirects and pushes A off line
• B evades and redirects and may apply a lock or arm bar as appropriate, eventually immobilizing A or taking him to the ground