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Take something that is fragile like an old umbrella or a rolled up newspaper and lean it against the wall. Now test placing more tension on it and from various angles slowly and than do the same without looking at it. Work with a partner or against anything you can (a post, a chair) to…
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Take a sturdy staff at least as high as your chest and take it in both hands (vary the width of the grip in your work) facing the same way. Now push and pull your hands with the intention of delivering the tension to the fists and keeping the torso, neck and shoulders relaxed as…
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Take a partner or a heavy object and lie on the ground. Now have the partner relax and hold two of his limbs (only hands or feet or a combination) and start to roll and move with your body as you take your partner with you. Work so your arms remain relaxed as possible and…
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Take your weapon in your hands (stick, gun and anything else that serves you so) and shadow fight people trying to take it away from you and don’t forget they will kick and hit and do more to get the job done so don’t focus on the weapon. Stay calm and do the work.
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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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Sharon Friedman - Vigilance and Tranquility 