Here are a few drills to help create a healthier whole body:


Walk in a normal pace and slowly lower yourself with the torso upright and than back up again during the walk several times.

Roll from one side of the room to the other and back with just the hips touching the floor

Hold your ankles and roll from one side of the room to the other and back

shoulder walk (balance with your shoulders and neck and use your shoulders as legs) back and forth

Walk up and down a wall with your fists

Lean your body with your head as the touching point on the wall and roll around and tilt up and down in all directions

place your hands on your hips and sit down, lie down sit and up again several times

roll and get up with only one leg touching the ground

With a partner:

 One person plays a wodden doll and the other moves him around by placeing his fist and moving him about. Tilting, rotating and so on with the fist relaxed as possible

One person lies on the ground and the other rolls him forward and backwards and than switch

One person lies on the ground and wants to get up and the other keeps him down without hits or locks or grabbing

One person lies on the ground and wants to stay there and the other tries to get him up as the ground simply goes with the motion and escapes

One person holds to the others ankles as he walks and the other has to walk forward and than backwards.

Walk up and down a person using your fists as he balances.

Do jumping push ups off a person on the ground.

Do squats as you balance of a person who moves to throw you off him.

Try to get under your partner on the ground and keep moving all the time as he goes for the same goal. When you get there you have to keep moving.

have you partner stand naturally and move him around you using your hands and than using just your legs without hitting.

All the limits are only yours. 


Published by

Sharon Friedman

Student and teacher of movement and Martial art. Husband and Father. I can rebuild you, I have the technology :)

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