Place your hand on your partner anywhere it is comfortable and have him come to strike you repeatedly. you feel his movement through the contact and move with him to avoid harm while at the same time you add to his movement using this contact to control his movement for your benefit. Work on keeping in movement and avoiding getting stuck in one place and looking only one way (The world is big and full of surprises if you close your eyes) and your partner will remind you if you get stuck by hitting you in the face. Slowly move the hand further from his body while doing this drill (shoulder than arm than elbow than…) and after you have been on both sides of this drill move to a drill where your partner chooses where and how to contact you and you move using this method to survive in the least amount of movement.

It is important to learn by asking your partner how he felt in his body and in his mind during the drill. What was frustrating? Where did he feel resistance? Are you relying on your arms which are longer than his? And so on.

Note sticking to your partner and it’s effects on the mind and body and keeping your own survival at the number one spot rather than winning.
Read More

THIS IS MY WEEKLY SYSTEMA PLAN

Morning

Drink one liter or water till the end of the lesson

(2)20 inhale &exhale bows of thank you for XXX using what comes to mind

(1)30 pelvic floor breaths

(6)3 tense & relax go through the body in parts & waves in different positions and on the three phases of breath

(2)60 sailor walk double steps

(10)Square breathing through the body pulse timing & ice walking on a 10 count (arms overhead, work on the Juggernaut)

(15)Crawl & roll on the ground use no support &bound to unbound (+10 forward-falls from knees without arms)

(10)100+ roll from standing to ground to standing & eyes closed (start with 20 slow collapses from standing to ground)

 (15)4 slow 4 basics

(10)10 steps slow survival & knife

 

OR

 

Drink one liter or water till the end of the lesson

(2)20 inhale &exhale bows of thank you for XXX using what comes to mind

 (6)3 tense & relax go through the body in parts & waves in different positions and on the three phases of breath

(2)60 sailor walk double steps

(1)1 swaying vacuum

(10)Square breathing through the body pulse timing & ice walking on a 10 count (arms overhead, work on the Juggernaut)

(15)One leg no eyes cleaning

(15) Juggling bottle & balls

(10) 100+ roll from standing to ground to standing (start with 20 slow collapses from standing to ground)

(10)10 steps slow survival

 

 

 

Evening

30 pelvic floor breaths

6 swaying vacuums 10 pulse count

120 breaths hanging on the bar (arms alternating)

30 bridges (hands holding ankles toward reverse worm)

60 double steps (heels to behind to unbound the knees)

150 swift 4 basics (extending the breath)

(15)Stick (density, alignment, wholeness)

 

On class days

 

120 breaths hanging on the bar (arms alternating)

(10) Silent static push up

(10) whip

 

 

Saturday

Fast

(120) Scouting and tracking in nature

(60) Chains work

 

Read More THIS IS MY WEEKLY SYSTEMA PLAN

Start standing and looking toward any direction (forward, backwards, sides…) Look at how your feet are located on the ground and close your eyes and roll in the direction you looked at. (Mind your breathing and relaxing your gaze even with your eyes closed so that your body will move naturally rather than stuck on a pivot point through the fixation of your eyes) stand up and open your eyes and look at how your feel are located on the ground. Check with yourself how comfortable you are during phases of this drill and add to this once you do enough in your mind this modification. Walk or run and on an inner or outer drive freeze at any given point and close your eyes and roll from there minding your breathing, gaze and feet and note what you can learn from this about the way you move.

have fun and remember each moment has a lesson in it to bring us forward.
Read More

Bend forward and hug your knees loosely using your arms. Now decide on a destination such as the tree to the right or the edge of the room according to where you are and move toward it in any way possible as your partner pushes and pulls you in the opposite direction. This is a great drill for relaxation and for letting the breath lead the movement so you will not give your partner tension to work with. Change the limitations you place on yourself during the lesson and you will find more in yourself. Enjoy and learn and laugh at yourself it is very helpful to progress.
Read More

Co ordinations is working more than one thing together. For this we mostly use our eyes and feeling in the parts of us we see. To make this less dependent on the eyes work on learning to juggle or simply throw something in the air and catch it first with your eyes open and than with your eyes closed. Work on sensing and working your bodies with and without the input from your eyes and you will gain a lot of freedom and awareness from it. Start with small and soft objects if you are in the house. Mind other people as well and respect will come if you give it.
Read More