Self-Defense Skills of American Ninjutsu

Punches, Kicks, Stances, Evasion, Body Movement, & Tumbling skills for empty handed & weapon use.

as taught at the High Point American Ninjutsu Academy in North Carolina

Personal Note:

This ebook can be used two ways. One is for a person interested in American Ninjutsu to learn some of the basics and have a more complete idea of what they will learn in a school . The other is for training members to use this as a reference guide of the skills they are required to learn before testing for high-red belt. While a photo may show the concept and the brief text will talk about the photo. It does not go into all the details that are often covered in the school environment.

“Techniques” (do this if a person attacks you this way) are not included in this manual, as that may be a whole other separate project, due to the number of pages involved. However the core foundation of skills that are used in techniques are listed in detail in this book.

Special thanks go out to. Personal Protection Concepts, for the Training Guidelines from 2006 which is still the core of this Training Manual. Dixie Ross for proof reading. The creators of Principles of Defense book. Mr. Chris Leonard, my instructor that started me on my way. To all the students who assisted taking photos and being in the photos. And my wife Amy for continuing to show her support it my teaching.

Tim Ross

President, American Ninjutsu Academy (High Point)

Senior Instructor Status (3rd Degree)


The first thing a training member must learn is how to stand up, in hopes of not being knocked down.

Stances / Line Up Stance

This stance is the standard attention stance typically used during a lineup at class, it is NOT a Fighting Stance.

Weight Distribution: 50% Left 50% Right

The legs are straight, feet side my side touching each other, hands flat against the outside of legs

Stances / Natural Stance

This stance is the “unstance”; is the way most people would stand around as in line waiting for something. While not good for keeping your ground, it is the position that a defender will often find themselves in if attacked by surprise.

Weight Distribution: 50% Left 50% Right

The legs are straight (knees slightly bent), feet side by side but at a comfortable distance apart, hands relaxed to the side.

Stances / High Natural Stance

Offers a good combination of balance by lowering the center of gravity some and still being able to be quick on your feet by having your feet near each other. The typical fighting stance most commonly used, this is good in the fact of making your body a smaller target by being sideways, but with the down fall of lead punches being weaker than rear punches

Weight Distribution: 50% Front 50% Back

Knees are bent so that you cannot see your feet. Feet are a comfortable distance away from each other. Hips are diagonal. Elbows down, hands open in front of body.

Stances / Low Natural Stance

Offers greater stability by lowering your center of gravity even more but by losing some of your movability Used if you plan on standing your ground.

Weight Distribution: 50% Front 50% Back

Knees are bent so that you cannot see your feet. Feet are further away from each other making for a deeper stance. Hips are diagonal. Elbows down, hands open in front of body .

Stances / Combat Stance

This stance works just like the high natural stance, but has the advantage of allowing harder punches to be delivered from the lead as shoulders are square with the attacker. Downside is the fact of your body being a bigger target

Weight Distribution: 50% Front 50% Back

Knees are bent so that you cannot see your feet. Feet are a comfortable distance away from each other. Hips are square, facing forward. Elbows down, hands open in front of body .

Stances / Forward Combat Stance

A transitional stance, it is NOT a Fighting Stance. This is used in close quarters like once you have your hand on the attacker and need to have a good stable working position.

Weight Distribution: 70% Front 30% Back

Rear foot is on the ball of the foot only. Front knee is bent sharply, back leg is almost straight. Hips are square facing forward. Hands are more out stretched .

Stances / Sideways Forward Stance

A fighting stance when you are wanting to become more aggressive in your posture.

Weight Distribution: 70% Front 30% Back

Front knee is bent sharply, back leg is almost straight. Hips are diagonal. Hands are more out stretched .

Stances / Sideways Back Stance

A transitional stance, it is NOT a Fighting Stance. This is used as a method of evading an attack such as a hook punch to the head or kick.

Weight Distribution: 30% Front 70% Back

Leaning back on the rear leg bringing the rear hand up to protect the face, and drop the lead hand and arm down to protect the side of the body.


After learning to stand the correct way one off the first skills to learn is punches, When doing any punch be sure to not tense up your whole body as this makes the punch slower and uses more power. Be sure to exhale any time you are striking as this makes the strike more powerful and helps you not to have the breath knocked out of your lungs if you are attacked while attacking.

Your hand that is not attacking should always typically be used to protect your upper body and head.

Punches / Palm Strike

This punch is with the bottom part of the palm, typically done in a slight upward motion.

The ideal target for this strike is the nose.

Punches / Lead Punch

This punch is done with a fist from whichever foot is in the front. Contact is made with the first & second knuckle. Do not totally lock out the arm straight.

Punches / Reverse Punch

This punch is done with a fist from whichever foot is in the back. Contact is made with the first & second knuckle. Do not totally lock out the arm straight.

Punches / Hook Punch

A following thru punch, which hits the attacker more on the side, Contact is made with the first & second knuckle. Not a good choice to start with, is best if used as a follow up punch after a quicker punch.

Punches / Upper Cut Punch

This punch is one you need to bend at the knees to “dig” into, as it comes upwards in a circular motion. It is ideal for an attacker that is bent over. More for close quarters

Punches / Quarter Punch

The fist is held with the thumb upwards. This punch is ideal for going in between someone’s guard due to its nature. It is a quicker punch than a standard Lead or Reverse punch. This punch can be done from the rear hand or lead hand

Punches / Back Fist

The point of impact is the back of the knuckles, not the back of the hand, this can be done easier by adding a slight bend in the wrist (backwards)

Punches / Claw

Similar to the palm strike. The hand goes straight out towards the eyes, and then rakes downwards in a scratching motion.

Punches / Downward Hook Punch

Opponent standing in high natural right hand goes over his left hand striking his temple. Keep elbow lined up with your temple do this when he throws a left jab

Punches / Inverted Punch

A close quarters punch. Fist is held palm upwards, the punch comes back close to your side and extends straight inward for the lower body area. Not to be confused with an upper cut this goes inward, not upwards.

Punches / Reverse Hook Punch

Just like the hook punch, but the fist pivots more to the point the pinkey is facing the sky, and thumb the ground. Creates more power. Make sure to hit with the back of the knuckles not the back of the hand.

Punches / Knife Edge (outside)

Right Hand comes up to the right side of the face. Form a cup or hook in the hand with the fingers extended but still bent. Circles around from the outside of the body. Hit with the meaty part of the hand. Make sure fingers are firmly against each other.

Punches / Knife Edge (Inside)

Right hand comes up the left side of the face, palm facing the face, Cup hand by extending the fingers outward but still bent. Strike by extending your arm. Hit with the meaty part of the hand. Make sure fingers are firmly against each other.

Punches / Hammer Strike

Hand comes up to the side of your head, making a fist. Swing downward hitting with the bottom of the fist.

Punches / Spinning Hammer Strike

From a right side high natural stance. Right foot steps across, heel towards the target, right hand protects the head, left hand reaches across the chest forming an X. Spin on the right foot (on the ball/front of the foot) while stepping left leg across. Look over your left shoulder, and extend the arm hitting with the bottom of your fist that is coming across in a horizontal motion.

Punches / Finger Strike

A close quarters punch. Fist is held palm upwards, and extended straight inward for the lower body area.

Punches / Raking Knuckle Strike

Bend all 4 fingers at the 2nd joint locking them firmly so the back of the hand is flat. Strike with the front of the fore knuckles.

Punches / Thumb Strike

Making a fist the thumb is left on TOP of the pointer finger, extending SLIGHTLY beyond the 2nd joint of that finger. Attack motion if upwards or could be a hooking from the side motion.

Punches / Fore Knuckle Strike

Bend all 4 fingers at the 2nd joint locking them firmly so the back of the hand is flat. Strike with the front of the fore knuckles.

Punches / Floating Punch

Relax the upper body, let the hand hang down loose, drop the right shoulder lower than the left, knee give out like you’re falling and your shoulder dips in to the right more, while your hand explodes forward and same time your fingers clasp closed quickly while the wrist bends upwards. Hitting with the bottom two knuckles.


Striking with your elbow is geared toward being close to your attacker. When you are too close to your attacker typical punches will not be as effective as you will not have as much room to build up momentum. An elbow can also be a great followup for a punch as the punch closes the distance and then the elbow can be executed (as long as it flows) . I you are at arms length or more from your attacker it is not recommended to start off with an elbow strike.

Elbows / Across Elbow

One hand covers the head while the other arm comes across horizontal, wrapping around the hand that is covering the head.

Elbows / Behind Elbow

Looking over the shoulder. One hand comes up to protect the head, at the same time the other elbow is going backwards in a horizontal motion.

Elbows / Glancing Elbow

Almost like pointing diagonal in front of yourself. Doing so brings the elbow to the side of the attackers head while glancing off of it, heading towards the back. Ideal for a transition to get your arm behind his head.

Elbows / Spinning Elbow

Right foot steps across, left leg steps back , left elbow swings around while looking over your left shoulder at the target

Elbows / Downward Elbow

Elbow comes straight down parallel with the side of your body, be sure not to bend over but bend at the knees to get more power, but still have good balance.

Elbows / Reverse Upward Elbow

Similar to the behind elbow, but done from a bent over position, motion is hidden from the attacker until it is too late, striking them in the head. Is easier to do from a downward hook punch with the right and then bend over and continue the motion into the elbow.

Elbows / Upward Elbow

Elbow straight upwards, almost like trying to bring the palm of your hand up to your ear. Be sure to keep other hand up by head.

Elbows / Covering Up Elbows

Hands stay on your head palms resting against the top of the head. Deliver elbows from various angles of attack but keeping your hands planted firmly against the head, they can slide around but not leave the head. When attacking use your upper body and head to deliver harder elbows.


A kick seems to be one of the primary things that people first think about when the image of a martial artist comes to mind. They have seen movies of fights where guys are kicking 6 feet up in the air and knock some dude out. While this “could” happen it is highly unlikely and to at all recommend in a self-defense situation. While it does require more skill physically to kick higher, a low kick can be just as effective and much safer. The higher the kick the more likely you are to loose your balance, especially if your footing is not sure such as a wet area or unlevel ground like gravel. The higher the more likely your attacker is to see what you are doing and be able to counter the kick. So while it is good to push yourself to see how high you can kick, be sure to balance out practice with practical waist and leg height kicks.

Kicks / Front Kick

Knee up and do a snap with the foot, if aiming for the groin you can hit with the top of the foot or point of your shoe, if barefooted you may prefer the ball (bottom) of your foot

Kicks / Side Kick

Knee bends in tightly, and then leg extends straight out to the side. Hit with the bottom of the foot, heel preferred.

Kicks / Stomp Kick

Bring the knee up high and plant the foot down firmly heel first.

The ideal target for this kick is the feet, or a downed attacker.

Kicks / Round Kick

Swinging leg around while in the cocked position snapping the foot out at the peak of the leg swinging around. Contact with the top of the foot, shin or ball of the foot.

Kicks / Crescent Kick

Bring the knee up like a front snap kick but have the knee twisted toward the inside. When you snap the foot out, bring the leg across the front of the body to the outside. Hit with the outside of the foot. Can be done in reverse also (Outside-Inside Crescent)

Kicks / Front Pushing Kick

Looks like the front snap kick, but is slower and has more power. Bring the knee in tight to the chest, and then extend outward with the bottom of the foot and a pushing motion with your body behind it.

Kicks / Inverted Heel Kick

Done like the front pushing kick but the leg is twisted so the knee is bent in and to the outside of the body. Then Extend outward with the toes pointing to the outside of the body. Ideal for bend over’s, or knee bumps.

Kicks / Hook Kick

Do the motions like a side kick but extend the foot to the side of the attacker, after extending the foot outward; swing the leg horizontal towards the attack, at the same time bending the foot back like trying to kick yourself in the butt.

Kicks / Spinning Hook Kick

Step left leg across with heel facing target, spin on ball of the foot, raise right knee up bent, while spinning around extend the leg. Notice toes are sideways, hitting with the back of the heel or bottom of foot. When swinging leg around bring heel back into the leg.

Kicks / Spinning Crescent Kick

Step across with the right leg heel toward the target, look over your left shoulder, raise the left knee up with leg bent, spin on the ball of the foot, extend the foot outwards while you are spinning & twisting the hip. Hit with the outside of the foot

Kicks / Spinning Back Kick

Step across with the left leg, spinning on the ball of the foot just slightly, keep your back to the target bend, right knee in tight and kick straight back with the toes facing down. Careful not to look too much over the shoulder or this will turn into a spinning side kick.

Kicks / Jumping Front Kick

Step the rear leg forward into the air with the knee bent, like your stepping on an imaginary step. While the leg is still in the air, jump off of the other leg and do a front snap kick with the same leg. The original rear leg that was in the air will land on the ground first.

Kicks / Jumping Round House Kick

Bend both knees so you squat a little bit. Spring upwards with both feet the same time and twist your body so the other side of your body is facing forward. In the process of the turnaround extend what was your rear leg into a round house kick.

Kicks / 360 Round House Kick

Step Right leg across with the heel facing the target. Bend the left leg in tight by bringing the knee inwards to the body. Bend the right leg and spring upwards into the air while swinging the still bent knee around, keep it bent while spinning, continue around working the right side of the body around, and extend your right leg into a round house.

Kicks / Knee (well not really a kick)

Raising the knee straight up, often is a good idea to use the hands to pull the attacker down into the knee while the knee is coming up, if not keep head protected with your hands.

Kicks / Jumping Knee

Same as the jumping front kick, but in place of doing a front snap, the knee comes upwards.

Kicks / Jumping Front Push Kick

Gain momentum by taking a few steps forward and jump up while doing a front pushing kick from the rear.

Kicks / Jumping Side Kick

Take several steps forward, and jump forward executing a side kick in the air into your target

Kicks / Stepping Round Kick

Step up in the air with the left leg (like stepping on an invisible step). Jump off of the right foot while twisting the body to the left and doing a round house kick with the right leg.

Kicks / Jumping Spinning Crescent Kick

Same as the Spinning Crescent . but when the lead leg steps across and you get ready to spring on the ball of the foot you bend the knee more to be able to spring upwards into the air

Break Falls / Front Fall

Start from knees. Do NOT turn head to side. Bring hands up in front making a triangle in front of your chest. Fall down while breathing your air out sharply. Use your hands and arms to take the impact of the landing like shock absorbers. Land on palm of the hand first.

Break Falls / Back Fall

Start from a squat. Bend your chin down towards your chest. Make your back curved. Fall down while breathing your air out sharply. Use your hands to slap down to the sides of your body on impact, do not try to catch yourself with your hands.

Deflection Skills / Outside

Starting from a high-natural stance with your left leg in front. The attack coming in is a reverse punch. Move your head to the left away from an attack. Step in with your left foot moving to the OUTSIDE of his arm and body. Your lead hand smacks the punch slightly to the side. Your rear hand does a circular motion further pushing the punch away. Bring your hands back to protect your head

Deflection Skills / Inside

Starting from a high-natural stance with your left leg in front. The attack coming in is a reverse punch. Move your head to the right away from an attack. Step in with your right foot moving to the INSIDE of his arm and body. Your lead hand smacks the punch slightly to the side. Your rear hand also does a pushing motion. Bring your hands back to protect your head

Deflection Skills / Upward

Starting from a high-natural stance with your left leg in front. The attack coming in is a reverse punch. Move your head to the left and downward away from an attack. Step in with your left foot moving to the OUTSIDE of his arm and body. Your lead hand smacks the punch slightly to the side. Your rear hand does an upward punch with the top of your hand, striking the attack. Bring your hands back to protect your head

Deflection Skills / Downward

Starting from a high-natural stance with your left leg in front. As an attack come in low such as for your stomach, both hands come down together to deflect the attack downward further.

Jamming / with Arms

Starting from a high-natural stance with your left leg in front. The attack coming in is a right hook punch. Move your head to the right away from an attack coming in from the other side. Step in with your right foot moving to the INSIDE of his arm and body. Bring both hands up in front of your head keeping them close to you. Strike the inside of the arm with your arms, stopping tho momentum of his attack

Jamming / with Elbow

Same as above but you can bring up an elbow to strike the attacking arm, inflicting more pain


Hands come up to protect the head, with the palm of the hands on the crown of the head. When impact is made lean the head with the direction of the attack.

Evasion Skills / Jump

Jumping up with both feet at the same time, by bringing the knees into your stomach it allows you to get your legs out of the way.

Evasion Skills / Duck

Make sure to cover your head with both of your hands with fingers folded in. As the attack comes in, first move head away from the attack, then down and circle under the attack. Then escape or move in and get your hands on the attacker.

Evasion Skills / Side Step

First move head to side. Take a step inward and to the side with your lead foot, then drag the rear foot out of the way of danger and back under your body. Keep your hands up near your head in case you don’t move fast enough you can take the impact with your hands not your head.

Evasion Skills / Hollow Out

Both feet jump backwards while bending your hips backwards and leaning your upper body slight forward. While raising your arms out of harm’s way Quickly bring your hand back in to protect your head.

X - Motion

Body movement should not be limited to only a certain direction of movement, due to the vast variables that are involved in an encounter. However diagonal movement it typically picked over other directions as it allows evasion of the attack while at the same time moving into control the attacker or moving back out of line of sight to escape.

One method to practice this X-Motion is to tap a large X on the floor and move along the line of the X to evade or escape attacks.

Kicking Defense / Wall Block (outside)

Same as the sideways back stance. If blocking a round house kick, once the kick make impact on the arm bend the body inwards to absorb the blow. Do not lock out the arm straight as this can cause stress on the elbow when the kick makes contact, keep the elbow slightly bent.

Kicking Defense / Wall Block (inside)

It takes too much time to switch sides, so this is the opposite of the first wall block, forearms on top of each other. Bend in with the blow upon impact

Kicking Defense / Foot Jam

As you see the person getting ready to kick do an inverted heel kick on the top of the leg, knee or shin, to jam the kick before it is executed. Requires a lot of good timing.

Kicking Defense / Knee Deflect

Ideal from a front kick as the kick comes, do your knee in the same motion of a crescent kick but keeping the knee bent, can be done from the inside-outside, or outside-inside.

Kicking Defense / Knee Raise

For a kick coming around the body, raise the knee up and lower your elbow making a wall to protect. Best if the impact happens on the side of the leg not the front shin. Make sure elbow and knee meet if a gap is left open the kick may go between.

Sweeps / Rear Leg Sweep

Grab the attacker with both hands. Stand beside the attacker facing the opposite direction. Right leg swings upward and then back hitting his leg right above the knee. At the same time pushing them back to lose balance and fall. NOTE: If both of his legs are close together it is possible to sweep out both of the legs

Sweeps / Front Leg Sweep

Right hand is behind the attacker. Stand to the left side and slightly forward of their position (facing the same way). Swing your right leg upward and back towards their left leg. Hitting right above their left knee with the back of your leg. At the same time push them forward to the ground.

Sweeps / Hook Leg Sweep

Right leg kicks out behind the attacker to their outside. Hook the right heel around their left leg near or right below the back of their knee. Pull the leg in tight the same time pushing back with both hands. Quickly catch their leg with your right hand to stop them from delivering a groin kick. Left knee hits the attacker in the groin.

Sweeps / X - Motion Step Thru Sweep

Right leg steps in deep between their legs. Right knee hits the inner thigh of his right leg, while the back of your right elbow pushes back. Continue the motion by stepping the right leg thru deeply at a diagonal motion.

Sweeps / Reap

Hold the attackers foot in place by putting your foot on top of theirs. In this case the left foot on top of their right foot. Pull them off balance to the right and forward, cause them to lose balance by not being able to pick up their foot.

Half Staff Postures / Double Overhand

Hold the half staff with both hands gripping over the top palms facing the ground. Hands are both off centered.

Half Staff Postures / Over Under Grip

Holding the half staff with both hands. Whichever hand is in the lead is underhanded (palm facing the sky), while the hand in the rear is over handed (palm towards the ground). Hand are both off centered

Half Staff Postures / Over Under Together Grip

Same as the Over Under Grip but hands are together close to the bottom of the half staff, similar to a baseball bat grip.

Half Staff Postures / Single Overhand Grip

Single hand is griped on top of the half staff (palm facing the ground). About 12” inches from the bottom of the stick

Half Staff Postures / Reverse Grip

Same as the Single overhand grip but hand is about 8”-12” from the top of the stick. Holding the stick against the forearm, for blocking or to hide it.

Half Staff Postures / Reverse Grip Hidden

Same grip as the reverse grip but the half staff is held behind the arm concealed.

Half Staff Postures / Golf Club Grip

Half staff is on the ground. Both hands are on top of the stick but fingers are extending slightly down the side, giving more control for moving the stick quickly. But still giving the illusion of using the stick for walking.

Half Staff Postures / Around Stomach Grip

Same as the single over hand grip but instead of holding the stick in front of the body, place your forearm in front of your stomach, leaving the half staff pointing behind you. Ideal position for doing a sideways swing with the stick.

Half Staff Postures / Behind Leg Grip

Same as the single over hand grip. But hold the stick behind the rear leg, keeping it concealed.

Directions of Attack for Weapons

When working with a partner there needs to be standard way to express how you want them to attack you, this chart describes some of these ways to attack a training partner.

Angles of Attack

Pain & Pressure Points

Double Stick / Basic 6 Drill

Double Stick / Heaven 6 Drill

Double Stick / Postures

Stick vs Stick Disarms / Strips

Block a swing with your stick, have your other hand right behind your stick. As soon as contact is made with the sticks your free hand grasps the attackers stick. Your stick slides towards their grip while other hand pulls stick out of their grip (strips it out). Can be done from various angles (Upwards, Downwards & Sideways)

Stick vs Stick Disarms / Snake

Block a right side head swing with your stick, instantly upon impact your left hand snakes around from the inside, over the top of their stick, towards the outside and underneath, this will trap their stick in your left arm pit. Your right hand pushes your stick against the top of their grip while at the same time your body does a sharp twist to the left, disarming the stick.

Stick vs Stick Disarms / Vine

Block a right side torso with the stick; your open hand grabs his stick, while your stick rolls over the top of his stick near his grip. Hook the end of your stick under his hand and apply pressure using your stick for leverage, forming a “t” shape.

Stick vs Stick Disarms / Rebound

As the rebound downward shot comes in, block with your stick and follow the stick back in by pushing with your stick, control his stick with your open hand while, rolling yours to the outside, push upward against the bottom of his stick to disarm.

Stick vs Stick Disarms / Bottom Strip

Block the right side torso with your stick, then control his weapon with your open hand. Hook the bottom of your stick over the top of his stick near the grip and pull out the same time as your other hand pushes back.

Stealth / Low Grass Walking

Keep all body weight on rear leg. Lower your lead foot to the ground pinky toe first, lay foot down from pinky toe to the back side of the heel. Then Roll the foot down from the outside to the inside. Gradually apply body weight on the foot. Take small steps to limit head bobs. One foot directly in front of the other. Hands against body or legs to reduce body outline. This walking allows the foot to slide under twigs leaves etc.

Stealth / High Grass Walking

Same as Low Grass but when bringing the leg up from the rear, raise it straight up bending the knee, slowly swing the foot around the outside of the body keep the foot as high as possible. Lower the foot down to the ground sideways, allowing the outside to “cut” thru the grass.

Stealth / Indian Stealth Walking

Do the same as the Low Grass but bend over and place your hands on top of your knees, allowing for a lower posture. Keep elbows in tight to reduce body outline.

Stealth / Quick Stealth (SWAT) Walking

Keep body weight on the rear leg. Set the lead foot down heel first on the outside, roll the foot forward towards the pinky toe. Then roll the foot to the inside allowing the foot to go flat. Gradually apply body weight to lead leg. This is a quicker way of doing stealth and just as quiet on hard or flat surfaces. But is louder on terrain such as leaves.

Stealth / Blind Walking

Keep weight on rear foot. Bring lead foot in to the inside of the body, about 1 inch above the floor. Slowly swing the leg to the outside of the body while the foot is scanning the ground area for obstacles. Then place foot down like shown in low grass. This is a wider walk and creates more of a body outline.

Stealth / Side Walking

Start facing sideways in natural stance. Bring right foot in front of the left leg crossing your legs. Set the outside of the right foot down (pinky toe side). Roll the right foot to the side until flat. Apply body weight to the right leg. Raise left leg step out to the side of the right foot. Set the inside (big toe side) of the left foot down first. Roll the foot flat, and then apply weight. Small steps = Less head bobbing up and down.

Stealth / Squat

From the crossed leg position of the Side Stealth Walking. Bend the knees and slowly lower your butt to the ground, ending up sitting crossed legged. (If needed use your hands to help yourself down, whatever it takes not to just Plop down hard). Once down lean forward and place your hands on the ground in front of you. Try to get your body as low as possible to reduce your outline. Next stand up by straightening your legs slowly, use hands if needed.

Stealth / Turning

From a low grass stealth walking. Step your lead leg over and around toes face backwards, causing your body to turn around continue this motion by picking up your feet and twisting them in the air and setting them back down on the ground, until back to the original position. Do not twist your feet on the ground, this will create noise.

Tactical / Group Walking - Search & Rescue

Tactical / Room Clearing

Throwing Weapons / Star

The Senban Shuriken

(pronounced: sinbon surican)

The throwing star design of Togakure Ninjutsu, used as a weapon to harass the enemy and assist in escape

Throwing Weapons / Star / Side Throw

From a right side high natural stance. Place all stars in your left hand palm up, in front of your stomach. Your right thumb comes to the top of the stack of stars in the left hand, slides across the top and catches the hole in the middle. This continues the star out of the left hand onto the finger tips of the right hand. Holding one point, extend the arm towards the target. End up with your right hand fingers pointing to the target after the star has been released. Starting from the sideways back and moving into the sideways forward stances may increase power.

Throwing Weapons / Star / Overhand Throw

Start in a left side high natural stance. Hold the star in your right hand by one point. Raise the star up to the right side of your head. Extend your hand straight out to throw the star. Do not flick your wrist; this will make the star hard to aim. While there does need to be some rotation of the star to help It fly better and to scratch upon impact. End up with the hand pointing towards the target.

Throwing Weapons / Star / Stepping Overhand Throw

Same throw as the over throw, but you step in with your rear leg. This gives the throw much more power for going further distances.

Throwing Weapons / Star / Underhand Throw

Hold the star in your hand beside of your leg. Raise arm upwards while bending the elbow slightly downwards. Do a slight flick of the wrist upwards.

Throwing Weapons / Star / Spinning Side Throw

Start with your back to the target. Step back with your right leg into the target, while extending your arm into the throw. The throw ends ups being like the side throw.

Throwing Weapons / Knife / Overview

Throwing Weapons / Knife / Grip

For a sharp knife the “pinch” grip is best, that way no skin is exposed to the edge.

Throwing Weapons / Knife / Overhand Throw / 1

Point the handle towards the sky

Lower the hand while extending the arm forward, keep the wrist straight; do not flick the wrist.

Throwing Weapons / Knife / Overhand Throw / 2

While doing this motion rotate the shoulder bringing the elbow to the outside.

Throwing Weapons / Knife / Overhand Throw/ 3

Release the knife.

Continue following thru after the knife is released. In this photo the right arm is around the left side.

Throwing Weapons / Knife / Overhand Throw / 4

To practice the throw hold out a stick and swing your arm over the stick. Pretend you have an axe and the pole is a fence and you need to cut a weed with the axe on the other side of the fence. This is the kind of motion you want.

There are various different throwing techniques, but this technique seems to be the most consistent.

Throwing Weapons / Knife / Side Throw

From a right side high natural stance. The right hand is holding the knife to the left of the stomach. Extend the arm straight pointing towards the target & releasing the knife. Be sure to keep the wrist straight.

Throwing Weapons / Knife / Underhand Throw

Knife is held beside the leg. Raise the arm up and release into the target. Release before hand is raised to the level of the target. This throw seems to work better with a slight flick of the wrist.

Sword / Postures / High Sword

Sword held directly overhead, blade pointing backwards. This is not a preferred posture, as it leaves the body open for attack. But is capable of delivering powerful downward attacks.

Sword / Postures / Mid Sword

Common mistake with this posture is the rear arm being straight; this would give an opening to the ribs. Is best to keep elbow pointed down as seen in this photo.

Sword / Postures / Low Sword

The handle is about 6 inches away from the stomach. Offers good protection for lower attack but weak for high defense.

Sword / Postures / Reverse Grip Sword

Typically a one handed posture, but the other hand can come up to reinforce cuts & blocks. Idea for close quarter attacks.

Sword / Postures / Natural Sword

The all around preferred sword posture, the handle is about 6 inches from the stomach. The tip of the sword is pointed towards the attackers face.

Sword / Postures / Side Sword

Is a surprisingly versatile posture, offering quick stabs, and able to drop to low bloc, a low attack, or rise to block a high attack. First photo shows the strong side, while the second shows the weak version with the arms crosses (depends on which side you have forward)

Sword / Cleans / Finger Wipe

Place the blade facing AWAY from your body. Your thumb rest on one side of the sword. Your pointer finger rest on the opposite side of the sword. Be careful not to have your finger and thumb to near the sharp side of the sword. Pull the sword thou your finger and thumb wiping the blade clean.

Sword / Cleans / Body Wipe

After an attacker has be taken down you place the side of the sword on his clothing near the guard pulling upward, then repeat for the other side of the sword.

Sword / Cleans / Spin & Hit

Hold the sword in your week hand near the guard. Spin the sword clockwise with a quick flick of your wrist. Ensure the edge of the blade ends up point down. Hit the back of the sword with a hammer strike from your right hand.

Sword / Cleans / Blood Swing

Start with a one handed grip of the sword using your strong hand. The blade is pointing down and behind your leg slightly diagonal. Rotate your wrist backwards causing the blade to spin upwards from the back. Quickly complete the rotation of your wist and sword in a flicking kind of motion.

Sword / Grip

Right hand goes on top below the hilt (for a right handed person). Left hand goes at the bottom of the handle. The pinky and right finger of each hand holds the handle the tightest, the middle finger holds slightly, while the pointer finger of each hand does not hold at all, or just barely touches the handle.

Sword / Examining

The sword is held by the handle with the blade facing yourself. Pull the scabbard off of the blade. While looking at the blade do not point the edge towards anyone else. Replace the scabbard by sliding it down onto the blade, NOT by putting the blade into the scabbard.

Sword / Passing a Sword

Rotate the sword edge towards yourself. Place one palm under the handle and the other under the blade. Your partner accepts the sword the same way.

Sword / Storage & Cleaning

An excess of finger prints may lead to rust. Apply a light coating of talc power (traditionally in a ball on the end of a stick) to each side of the sword. Then clean the blade with a soft cloth by whipping from the bottom to the top while squeezing each side from the back of the blade. Then place a few drops of oil on a small patch of cloth and apply to the sword in the same fashion in one swipe.

Sword / Wearing

Pull the two layers of your belt apart and place the sword & scabbard between the layers. The blade edge should be face up. If you are right handed the sword would be on your left side.

Sword / Sitting

Stick your left arm straight down to the inside of the sword worn at your left side. Swing your arm around making the sword slide around towards your back. Try to keep it balanced to prevent the sword from falling out of the belt.

Sword / Sheathing

Place your left hand over the opening of the scabbard in a “U” shape with the thumb and finger. Bring the back of the blade towards the middle of the “U” right above the guard. Your fingers and thumb stay on the side of the sword and act as a guide. Slide the sword downward until close to the top of the blade, and then raise the handle upwards causing the blade to start going into the scabbard just slightly. Slide the scabbard up onto the blade (DO NOT slide the blade into the scabbard doing so would be “dis-honoring the sword”). Return the scabbard to its original position at your side. Place your right hand on top of the handle to “lock” the blade into the scabbard tight.

Sword / Myth

“The Ninja did not use a straight sword; this belief is due to the movies. In fact if they were in disguise they would have worn the same sword as the Samurai to “Blend In”. However it was common for the blade to be shorter than the scabbard was, this allowed him to draw his blade before the Samurai.”

Sword / Unlocking

Before a sword draw, the blade should be “unlocked” beyond the tight area that a good quality sword and scabbard has. The first is with the thumb, while the second is a “sneaky” way of unlocking the sword where others may not know you have done so; using the pointer finger.

Sword / Drawing

First unlock the sword. Then extend the sword forward by pulling the scabbard out of the belt partly. Your right hand pulls out the sword while at the same time the scabbard is pulled off the blade and put back into the belt where it started from.

Sword / Cutting

While any cut that works can be considered a functional cut, there are some types of cuts that are unique to American Ninjutsu, these are close quarters cuts with a more of a sawing motion than a chopping motion.

Close to the body sword cut (more geared towards American Ninjutsu)

Extended sword cut more from other sword styles

Joint Manipulations / Figure 4 Wrist Lock

Figure 4 Wrist Lock

Joint Manipulations / Thumb Wrist Lock

Thumb Wrist Lock

Joint Manipulations / Ankle Twist

Ankle Twist

Joint Manipulations / Head Twist

Head Twist

Joint Manipulations / Double Break

Double Break

Joint Manipulations / Finger Lock

Finger Lock

Joint Manipulations / Forward Wrist Lock

Forward Wrist Lock

Joint Manipulations / Reverse Wrist Lock

Reverse Wrist Lock

Joint Manipulations / Arm Bar

Arm Bar

Joint Manipulations / Knee Lock

Knee Lock

Joint Manipulations / Hip Push

Hip Push (4 directions)

Joint Manipulations / Head Push Back

Head Push Back

Joint Manipulations / Shoulder Pull Down

Shoulder Pull down

Joint Manipulations / Come Along Wrist Lock

Come Along Wrist Lock

Joint Manipulations / Toe Lock

Toe Lock

Joint Manipulations / Arm Pull Down

Arm Pull down

Ground / Positions / Front Mount

Front Mount

Ground / Positions / Rear Mount

Rear Mount

Ground / Positions / Reverse Mount

Reverse Mount

Ground / Positions / Side Mount

Side Mount

Ground / Positions / Half Guard

Half Guard (One Leg)

Ground / Positions / Open Guard

Open Guard

Ground / Positions / Closed Guard

Closed Guard

Staff / Postures / Double Overhand

Staff / Postures / Over Under

Staff / Postures / Over Under Wide

Staff / Postures / Underhand Rear

Staff / Postures / Natural

Staff / Blocks

Staff / Figure 8 / Two-Handed

Staff / Figure 8 / One Hand

Staff / Behind Back Over the Head

Staff / Over the Head Strike

Staff / Sliding Strike

Staff / Sliding Strike

Net / Throws / Over Under Side

Right hand is underhanded, left hand is overhanded. Extend the arm far behind the body. Raise the right hand up and across the top of your head, while left hand comes across slightly in front of the stomach.

Net / Throws / Over Under Around Head

Continue the motion done in the over under throw, so that both hands end up going over the top of the head, the left hand ends up on top and when you extend the throw out the left hand is more forwards. If you spin body around in a circle while doing this same motion you get more distance.

Net / Throws / Double Overhand

Both hands are overhanded, the net is draped behind your back. Both arms flip the net over and extend outwards throwing the net.

Net / Throws / Roll and Throw

Both hand are overhanded. Drop into a shoulder roll. Use the forward momentum to throw the net over your head.

Knife / Postures / Overhand Left

Overhand Grip (Left Side Forward)

Knife / Postures / Overhand Right

Overhand Grip (Right Side Forward)

Knife / Postures / Reverse Grip

Handgun / Presentation

Knife / Presentation

Right hand slides up your side until it reaches the gun grip. Fingers wrap around the grip while pulling the gun upwards out of the belt/holster. At this time the left hand comes in front of your chest with the palm open to wait for the handgun. Keeping the gun close to your body, bring it towards the left hand, at this time your right thumb can release the safety device if the situation calls for it. Left fingers close around the right hand with the left elbow pointing down. If you have room extend the gun outwards away from your body, then look down the sight.


Knife / Presentation / Close

Knife / Presentation / Knee

Knife / Presentation / Ground

Shooting from a laying down position (Notice left foot crossed, and head leaning to the right for the gun sights)



Nutra-Sweet / Aspartame Monosodium Glutamate (MSG)

Partially Hydrogenated Vegetable Oils High Fructose Corn Syrup


Avoid soft drinks, and snack foods.


For an adult about 2 Liters of water per day, this does not include coffee or soft drinks.


Caffeine causes you to use the bathroom more and lead to dehydration. I recommend Un Sweet Decaffeinated Green Tea.


Reduce foods and drinks that are Acidy, and eat/drink more Alkaline foods/drinks. Ideal pH is between 7 & 8 at 6pm.


For minor things, if possible seek natural alternatives.


It’s hard for us to intake all the food we need to be able to get our daily vitamins. Green Tea also has a strong dose of antioxidants.


Type O: Meat eater Type B: A bit of both

Type A: Vegetarian Type AB: A bit of both


Anything is better than nothing, if only going for a walk for 30-60 minutes. I try to jog 1-2 times a week, then alternate lower body exercises for upper body exercises


Give yourself some “me” time, away from everyone. Pray. Try to reduce stressful situations.


It is recommended between 7 and 8 hours a night.


Give your body time to digest the food that you eat, or it may turn to fat.


Food that is certified “Organic” is less likely to have pesticides and chemicals on it there by being healthier to eat. Also healthy products such as soaps that have chemicals are absorbed into your blood stream thru your skin, look for Organic products.


Your body needs oxygen to survive! Go out doors daily for some fresh air, even grow indoor plants to produce more oxygen into your home. Avoid air fresheners that are releasing chemicals into the air that you are breathing into your lungs, use essential oils instead.

The above 14 steps may seem a bit overbearing to some; and to be honest I sometimes find it hard to do all 14 myself, however even if you only adapt some of the 14 steps it will be a move in the right direction. Some change is better than no change at all.

  • app.txt
  • Last modified: 2020/07/21 18:31
  • by master004