Place a staff on the back of your neck and drape your arms around it. Sit down and get up a few times and than roll with care to not harm yourself. Now have a friend hold one of the ends and move you about with first resisting and tensing and after a while relaxing and keeping your posture and freedom of movement. Alternate between the phases a few times and than do the same without the staff using simple pushing and working to move a person to the ground or toward a decided spot. Have your own freedom and health as the goal of this drill to avoid it becoming a competition.