A simple leg and eye work drill. Start walking in a circle or in some way around a person or an object and breathe to relax. Now start to face the inside and walk so you do not cross or twist or press your legs together as you keep your breath and body and eyes…

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A drill from my trip to Moscow: Roll from a sitting position with a tensed arm or leg and switch for each roll. tense the neck and after you go over the body a few times try to tense two limbs like the left arm and the right leg and so on. After you do…

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Start by having a friend stand behind you and push you into a roll. Do this a few times and work to relax on the contact so you can contorl your own movement. Next close your eyes and have him push you into a roll from various directions and also add pushes to the knees…

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We often decide on our location according to our distance from others or objects of interest like the barrel of a gun or our children playing on the monkey bars. To be more aware of this choice stand in front of a mirror and start to walk. It is very easy to transfer the direction…

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Start standing and roll a few times in different ways. Now close your eyes before you roll and attempt the same rolls noting how you carry yourself differently and how your awareness changes. For example do you now protect the head with your arms as you get up or down? Do you move slower? Do…

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This is a good drill for law enforcement officers and also for regular people. As a soldier I can manhandle the people I need to restraint without much worry to their health (bruises or broken limbs) or how it looks like on camera. Take a plastic cable tie and close it just enough to form…

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Start with the static push up as you do usually and modify the angle by placing your feet on a chair or a partner and note how this is changing your experience.

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Breathing can come from many directions. The stomach, the chest and the upper chest. To learn to use them with awareness place your hands on your stomach and breathe so you it remains calm. Do the same for the sides of the chest and the upper chest and move on to the next logical step.…

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To improve your awareness and freedom on different levels start to squat slowly and have a partner place his arm or leg somewhere on you and push lightly. It can be the top of the head going down or his leg on the inner side of the knee. Do this a few times with the…

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Start with a standing position as if you are guarding a passage and move without stepping to keep from getting harmed by the attacks of your partners. Do so for a few minutes and stop. Now consider doing the same drill but now with listening to your intuition and striking and moving (it is all…

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