Ninjutsu is the art of the ninja, originally practiced in Japan by a sect of assassins. According to martial arts historian Dave Coffman, ninjutsu is one of the "esoteric arts." This means its practices go beyond simple combative techniques to include other skills. This training includes four aspects of basic fitness: strength, flexibility, balance and breath.
Strength
Ninjutsu strength training begins with a series of stances that place extra stress on specific body areas. This includes static positions and moving forms, both of which can resemble yoga to an outside observer. Many modern ninjutsu schools include less traditional strength training, such as calisthenics and working with weights or medicine balls. Another important aspect of ninjutsu training is learning to best use the strength you already possess. Ninjutsu students learn how to turn an opponent's force, and to move with their entire bodies. Both skills amplify the strength that students can bring to bear at any given point.
Flexibility
Flexibility is important to all martial artists, and ninjutsu students are no exception. Like strength drills, many postures in ninjutsu stances and forms stretch the major muscles to improve both flexibility and range of motion. Also like strength, many modern ninjutsu schools incorporate more recent training methods to help students build flexibility. Relaxation is another ninjutsu skill important to flexibility. By learning to keep body and mind relaxed even under stress, a practitioner can remain supple and flexibility when others would not.
Balance
Balance drills are an integral part of ninjutsu practice. Beginning students practice one-legged static poses, then move to dynamic poses standing on one leg. An advanced practice involves standing on and walking between narrow poles set in the earth. At even more advanced levels, the poles are not set in the earth, but standing unsupported on their own. Ninjutsu students also practice breakfalls, techniques to mitigate the damage from a fall for use when they unavoidably lose their balance.
Breathing
Breathing is core to many martial arts techniques within and without ninjutsu. The basic breathing method, called "fill the vessel," promotes relaxation and confidence even under stress. Practitioners begin by breathing in deeply through the mouth, filling the torso from belly to collar. Once they've breathed in nearly to the point of discomfort, they exhale fast with a loud "whoosh" sound. The air comes out in a rush, emptying from collar to belly. More advanced breathing techniques can promote energy, accelerate recovery and even adjust body temperature.
References
- Dave Coffman; Martial Arts Historian; Hillsboro, OR
- Ninjutsu.com
- "Martial Arts of the World;" Thomas Green; 2008
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