When we wake up, we sometimes feel tight and locked. there is a natural way of streaching and releasing you have in you and next time you wake up try to go through it and listen to your body. Remain on your bed or on the ground a little and reach overhead with your hands…

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As you know we do a lot of enclosed plyometrics in systema. here is another one to check out: Stand naturally and inhale. As you exhale drop forward from the hip till your ribcage rests on the knees. The purpose is to relax the hips so you literally fall down to the doubled over “pose”…

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With a partner stand at a comfortable distance from each other and exchange hits. use body movement as tilting half steping and bringing out your chest or stomach and so on to hit the hit. I mean to either deflect the hit or breaking the structure of the hitting limb. For example a fist is…

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Mikhail said on the summit that you have to love the person who is coming at you with the knife. It sounds rather logical for me as you are relaxed and natural with your friends and who else would you like to be in a tight spot. You loose the agressiveness and the tightness you…

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A good way to balance your posture and balance is through tesning. Stand naturally and either on the exhale or on the inhale, tense up your stomack. Make sure your back doesn’t tense in respons to balance the pull and relax. Do this a few times and now tense up the lower back and keep…

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Here’s a fun drill: take 10 minutes and a long stick or sword if you have one. Do this in a small room with low roof and lots of useless furniture (you get the idea) now start to move the stick or sword to keep your life from shadow fighters, Keep moving so there is…

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This will sound a bit out of order but I reccomend you only do things if they are fun. If you are training alone or with a friend and feel like you are going through the motions or just getting the job done it is simply a message from yourself you are doing something wrong.…

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Here is a neat drill from Russian ballet for you: Stand with legs together at 45 to the sides and knees together too. Now slide the foot (choose one) forward on the floor till only the toe touches the floor and the toe, ankle, knee and hip are aligned and come back. Now slide the…

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Two similar exercises with a twist. Walk up the stairs and mind never to bring any leg either back or down. You can only go forward and up. this is not as obvious as it seems and will bring you something the next time you want to throw the second hit from within (hint hint)…

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Being that there are more than one way to do things right and a right time to do them I add each time different drills and they are good for that moment for me and maybe for you according to your inteligence. We have to know ourselves at all times rather than operate on a…

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