Being able to be both proud and humble is a tricky job. Start by being tense and relaxed at the same time. Have a partner come at you with one tensed up attack (a rigid hand striking hard at the head for eg) and one relaxed one (a whip hit to the groin) and simply avoid being hit. Do this for a long time and don’t escalate the situation by striking back if you are hit or picking up the pace. Learn to remain calm and unharmed. Later on and from this you will see how fragile the form is and how you can easily manipulate it when you are free from agression.
1–2 minutes
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I like both entries “One of the best ways to hit and be hit is to actually do it” and “Being proud and humble at the same time”, which concern hitting and striking, one of the most common forms of fighting.
Both exercises are fun and I can also do them alone. Another good entry is the first one one the “basic instinct” of a hunter walking slowly toward his prey. I sometimes would like to hear a very practical and tactical explanation. This makes things more understandable. Why to do something. For example, checking out your own head and neck, might help you to break or prevent breaking somebody elses neck. I refer to the neck, cause I had some eye opening experience with my systema teacher that taught me that life and death are just a little twist apart from each other.
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Sharon Friedman - Vigilance and Tranquility 
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