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There is a tendency to lax the logical part of the mind when you do systema work and it robs you a bit just like not using your hips or the like. It’s easy to fix by counting your steps (which will help you move more efficiently) or spelling out words. Try to describe what…
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A few fun variations for rolling: Rol while holding on to an ankle with the same side hand. Roll with two hands held together. roll with both arm at the back. Roll holding onto a baby doll. Roll backwards to a prone position. Roll by jumping ahead and doing the breast stroke with your hands…
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Try this. Lie on the ground facing down and put hand in hand at the back. now tilting the head and the following body twist so you move forward to a state where your shoulders and head along with the feet are supporting your mass just like in the legs overhead and back. Wherever the…
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Try this: Put the key in the hole in one step. Do so slowly and breath and so on. With the knife. Lift up the blade and move it from the elbow forward. Don’t stab in an arch from below and keep all movement to the minimum. If you faint than you have the whole…
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As you are well versed in breathing in and out and breathing through the different body parts as well (try to inhale through your shin for example, not just air but relaxations and awareness) Try to do this with equal parts of pause between the in and out phases and while you are in the…
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A few simple drills to learn efficient movement. For starters you can stand close to each other whith three or more people also can do if they arrange themselves in each other’s blind spot. If you are close to a person than the lower half of you is invisible to bothe of you unless you…
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climbing up a stair case. Stand in front of the first step. Lift your leg relaxed and place it with no mass on it in the front. Now from the hip let your mass push into the step and let that bring you up from the hip movement to the next one. Later on repeat…
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When dealing with people with knives we tend to overlook the legs. First check how even a small step changes the relation between the knife hand and your body. A small step forward can ofset the whole move. Don’t consider sides like attack and defence, just move. Another way to broaden this play is to…
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To build a solid healty fist you can do so many different things: Walk up and down a wall with your fists. Do a static push up on them. Walk on all fours using feet and fists. Try pushing fist against fist or any other body part in different forms and see how they combine…
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The amazing sailor walk (just kidding) this is a good drill to learn how to move each part indevidually and respond well to whatever comes your way. Walk as if you are on a rocking ship. Lift and tilt the hips and legs so they appear to balance on moving ground while the upper body…
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Sharon Friedman - Vigilance and Tranquility 