Workout

All movements and techniques are non-contact, are practiced carefully and gently to let your body develop at its own pace. Non of the techniques need to be learnt, you just need to follow the instructor.

1. Stretching/ warm up and body conditioning (Junan Taiso)

This has several functions including:

Warming the muscles to prevent injury during exercise
To increase flexibility
To improve suppleness and movement of the joints
To improve balance and poise
Every muscle, tendon and joint should be carefully worked

Such as:

Neck, shoulders, arms, upper body, lower body, back, hips, thighs, knees, ankles, toes.

2.Stances (Kamae)

These teach your body traditional postures, by moving into and between postures slowly your body remembers the stance and gently strengthens.

Defensive and natural stances include ancient forms such as:

Shizen, Ichimonji, hicho, jumongi kumite, jumonji kihon, hidari ihen, migi ihen, hira ichimonji, hoko, kongo gasso, seiza.

3. Strikes (Ken)

The different strikes using various parts of the body such as punches and kicks are practiced and repeated, by repetitions the body learns the movements/strikes and it is beneficial for cardio-vascular activity. Some of the strikes covered are:

Fist strike (Fudo ken), open hand strike (shuto), extended knuckle strike (shikan ken), front/side/back kick (Zempo geri), elbow strike (shuki ken), knee strike (sokki ken).

4. Forms, movements (Kata)

The blocks and strikes put together make a series of movements that teach the body fundamental forms that improve fitness whilst learning genuine ninjutsu movements
These include:

A. Blocking and striking movements, three heart form (Sanshin)

Based on the 5 elements
Chi (earth), sui (water), ka(fire), fu (wind), ku (void)

B. Basic defence series of technique (Kihon happo)

Ichi monji, hicho, jumonji

5. Strength building exercises

These are to help strengthen and tone the body and include specialist versions of: