The Ninja’s Secret to Sky-High Jumps
Mastering the Art of Leaping
Jumping was a fundamental skill for the shinobi, those elusive warriors of ancient Japan. In fact, the ability to leap with precision and power was crucial for their survival and effectiveness in stealth missions. Whether scaling walls, crossing vast distances, or avoiding deadly traps, the ninja’s leaping prowess was a defining aspect of their training.
Don Roley's translation of Ninjutsu Kara Spy-Sen E, a classic text on the secrets of Koga Ryu ninjutsu, sheds light on just how vital jumping was for these shadowy figures. According to the book, a well-trained ninja should be capable of leaping to the top of a wall—a feat that required not just strength, but also technique and practice.
The Six Ways of Ninja Jumping
The art of jumping in ninjutsu isn't limited to a single movement; it involves mastering six distinct ways of leaping: forward, backward, sideways, at an angle, for distance, and for height. Each type of jump served a different purpose, from evading attacks to crossing obstacles in a single bound.
Ninjas were also expected to jump down from heights of up to 15 metres and cover horizontal distances of up to 6 metres—impressive, but not impossible when compared to modern long jump records. The key to achieving such feats lay in their rigorous training methods, which were as creative as they were effective.
Training for Sky-High Jumps
One traditional training method involved planting hemp seeds and practicing jumps over the growing plant. As the hemp grew taller over the course of three years, so did the ninja's ability to leap higher. Another method required digging a shallow hole and jumping out of it. The depth of the hole was gradually increased, but the challenge was to jump without bending the knees—an exercise that built explosive leg power.
As Donn F. Draeger described in his book Ninjutsu: The Art of Invisibility, young ninjas also trained by leaping over ropes made from thorny vines, which added an element of danger and heightened their awareness. More advanced training involved jumping over ropes placed in dark or hidden locations, forcing the ninja to react quickly and accurately.
Exercises to Enhance Your Jumping Skills
If you're looking to improve your own leaping ability, there are several exercises you can incorporate into your training routine. These exercises focus on building the explosive power needed for high jumps and long leaps, mimicking the movements used by ninjas in their training.
Jump Squats: This simple yet effective exercise targets the muscles used in vertical jumps. Start by standing with your feet shoulder-width apart, then drop into a squat. From there, explode upward, jumping as high as you can. Land softly on the balls of your feet and immediately lower into another squat. Repeat for several sets.
Box Jumps: Another excellent plyometric exercise, box jumps force you to reach a specific height with each jump. Begin by standing in front of a sturdy box or platform. Drop into a squat and then jump onto the box with both feet. Land softly, keep a slight bend in your knees, and step back down. As you improve, increase the height of the box.
Calf Raises: Strong calf muscles are essential for powerful jumps. To perform calf raises, stand on the edge of a step or stair. If you’re using weights, hold a dumbbell in each hand. Lower your heels below the edge of the step, then raise them as high as possible, holding the position briefly before lowering back down. Repeat for several sets.
Other valuable exercises include jumping lunges, jumping jacks, step-ups, goblet squats, kettlebell swings, and the glute bridge—all of which contribute to the explosive strength needed for ninja-like leaps.
With dedication and practice, anyone can develop the leaping ability of a ninja. Whether you're training for martial arts or simply looking to improve your athletic performance, these exercises will help you take your jumping skills to new heights.
