Sit down next to a partner and take his hand or neck or whatever you want to grab and either push pull twist and rotate. Your partner will move with you without ressistance (or as little as he can manage) and allow his body to hit you or push you in some way by following your movement and adding something of his own. For example if you are pushing his head down he can hit you with his shoulder in your ribs. If you push him away using your hand on his chest he can lift a leg and hit your arm and so on.
Next do the drill squatring about five to seven cm (two inches) and next in movement in walking and later on when the parner runs to you.

Another option is to do the drill from the static push up position and than from doing pushups and your partner comes and connects and you move from where you are and where you were heading.

You can also do this with a few working at the same time on you and it will give you a better idea of movement and freedom of movement coming from awareness rather than power and speed. Knowledge is power. Know thyself.

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