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With a partner standing place your shoulder on his stomach or chest and rotate so the shoulder stays on the body but you do a full turn (no switching and no moving about in the location of the shoulder on the body) Next do the same for the neck as you respond to the tension…
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Lie on the ground or against a wall and have a partner press his fists or knees on your big muscles and stay there for a while as you breath and relax under the tension. For example have him place his knees (en mass) on the upper and lower third of the thigh muscles from…
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Take a stick like a broom or anything that matches the drill purpose. Hold it in one hand in the middle or on any end and find out how you can manouver it and use it to click on switches, move chairs and defend yourself. Next hold it using both hands choosing different placement each time…
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It is stressed everywhere that the good are very good at the basics. Try this dril from the systema guide book and see what you can learn from it: From the ground have two people hold your arms or hands or any combination of your limbs (the head is more dangerous with its nerves and…
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To learn to escape and stay free try this drill as well: Have a partner or two hold one fist or anything else he wishes and have them attack you with it as you evade and move to stay away from tension. This sounds silly but can work well for anyone serious enough to get…
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A nice game for the kids and older kids is the three legged tangle. You need to have both feet on the ground and one hand as well. With a partner you move each other so they have to place more or less limbs on the floor and see what you can do without loosing…
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The breath is like a wave going through the body up and down and in and out. We can use this wave to adjust our position and level of activation by letting the wave carry the over tension or fill us with energy when needed. For example if you are in the static push up…
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Make a fist and place it against a wall or the floor and apply some weight to it. Note where you feel the tension and if it is local or spreads toward the forearm and arm to compensate for the loss of stability. Do this with different angles on hard surfaces which give you true…
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Note the path you take to places you frequent like the post office or work and make adjustments to what you know from what you see each time. For example if you see a traffic light that is shorter than another prefer it for that time without clinging to the program path. Another way to…
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It is best in my opinion to hit popele rather than walls or the floor but there are some drills that can help in that department too and if you are alone you can use that as a change of pace. For example stand about two steps away from a wall and walk up and…
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Sharon Friedman - Vigilance and Tranquility 