Solo work: Sit down and get up slowly taking 60 breaths each way to get to know the opening in your posture. Place your hands on your hands and repeat, place your hands at the small of your back and repeat, Place your hands on the opposite shoulders and repeat, close your eyes and repeat, with a back pack, with a broom or a rifle in your hands. Make sure you are doing work that is efficient. Do the least amount of movement and progress to group work.
Group work: Sit down and get up as your partner is working to keep you on the ground all the time. Make sure you do not let him guide you on the way down when your intentions seem the same. Do the same work using the same variations as above and add a knife to this (not too sharp) to help the partenr working on your hight teach you better.
Do the same drill when your partenr is working to keep you upright all the time.
This drill is mostly inspired by the work during the Summit of Masters and the DVD is avaiable at: http://www.russianmartialart.com/catalog/product_info.php?cPath=22&products_id=100
One other way to learn to move upright is to fold your arms over your chest and hug your shoulder blades. Now sit down and get up and you will notice the differences between your balance and awareness while you use each sense for its purpose and when you compensate with your sight.
Do the drill where people walk towards you and you move away while remaining relaxed and aligned. As you do this notice if you are moving your entire body out of the way or simply leaning out. Use this assessment. Have a person come at you and move using one step and don’t put any weight on the leg that followed and just hover it. Now check if you are standing upright and relaxed. If you are, than you moved your entire body and with the other leg you can take another step and again move the entire body to another place in relation to yourself.
Roll forward with your hands at your hips or behind your back starting from a squat. Use your shoulders and neck to move the soft areas over the hard floor and slowly advance in hight. As you stand and start to relax forward use one leg moving in line (if the body is moving forward it is moving backwards from the hip axis to keep the alignment balance) and see if it fits your natural movement.
Stand with your body (chest, stomach or back) touching a pole a tree or a partner and start to walk around stepping with your left and than the right and hitting with the same side as you maintain contact with the partner or anything else you are using. If you have a partner have him push you around and work on your form (twisting your neck, pushing your hips away from him and so on) and you must move to keep close and working without getting into a fight mindset. The movement is only good if the intension is there. That being said, sometimes people get lucky.
This drill can also be done using the legs or everything together for striking but it is all the same.
Every Saturday I fast and douce. (doucing means taking a bucket of ice cold water and pouring it over your head to clean the body and spirit. The body responds with a counter heat elevation that kills bad of sick tissue and learning not to feel too sorry for yourself cleans the spirit) This time after the first bucket I wanted another about fifteen minutes after the first and as the first was effective with the warmth spreading through the body the second was fun but without any Mikhail strike effect (with respest and admiration of course) My thoughts are the body as the mind can learn to use fear and make it just another tool in our belt for life. For example just before the second bucket I started to puff breathe in preperation and a calm came over me just like before a real fight.
There is a saying Don’t try to be a great man, just be a man.