Water does not break. Ice breaks. To temper the ice inside us we can explore many venues of movement and one of the most beneficial is the use of light plyometrics.

The idea is to train three facets of our selves to efficient healthy movement:

1. Neural movement patterns of pushing pulling throwing turning and so on.
2. Capable joints and connective tissue to deliver the movement.
3. Sensory awareness and adaptation to throws, catches and multi plantar movement.

How to begin?

Stand a step away from the wall and time an explosive push up where you drop toward the wall and push off it with your breath so the exhale pushes you off the wall and the inhale accepts the contact.

Repeat the movement from different angles where you face away from the wall, in 45 degree angles to it and turn as you relax toward the wall.

Lie on your back with your legs toward the wall, place your feet on the wall and arch your back so the body rests on the wall via the feet. Again in sync with your breath, bounce off it and return. Allow for no sound or impact by focusing on your breath and accepting the contact throughout your entire body.

Stand a step away from the wall and lean on it with your back with your legs slightly bent. Use the breath to bounce off the wall using the movement of the spinal muscles and torso and return to the wall without excess sound or tension and using the sides of the body. Always avoid your spine when possible to avoid injury.

Sit a few steps away from a wall with no pictures or windows or use a partner. Take a small soft object like a tennis ball and throw it to your partner or toward the wall and catch it when it returns. Use your entire torso, shoulders and arms and learn while seated how the upper body can work in union. Once this is achieved, transfer to a squat and then to standing exchanges.

Repeat the drill with different objects, angles and speeds. Monitor the breath and tension in the body so you maintain the union between intent and extension of power and speed.

Repeat the movements while holding your breath to highlight how the breath guides us through motion and intent.

Repeat the movement with one eye closed and then two eyes closed when safe to perform and learn your body movement from the other senses.

Enjoy.