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This is a focus drill as it is easy to do but the idea is to learn to pay attention to many things at once. Start by sitting down, going to prone position and back up. Add swinging a chain or anything that makes sense as you do this without stopping or changing pace. Add…
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It is a good idea to start with defining the constants in your life and to start to play with them. For example: eating, sleeping and showering are a constant in most people’s lives and it is a new experience for them when they are altered in the army. Work to be able to…
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Work in teams of three or more with all of you cupping your hands over the back of your necks. Two or more work using their bodies and legs to fell the one and he has to stay upright and mobile. This is good to teach you to work with the body even if the…
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Place your hands at the back of your neck and lace your fingers together. Now have a partner move you about. Pull your head back from behind, lift one of your legs and and shove your hips down. This is a drill to teach you to relax in hard positions and keep moving and relaxing…
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This is a simple practice for relaxing and releasing tension in the spine and hips. Have your partner lie on his back with arms to his sides and lift one of his legs. Now pull the leg a little (it’s ok to move him but don’t forget the purpose of the drill) and using the…
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Here are two breathing drills to help you see the power breath gives you. Start by standing and slowly squat down with your back aligned going down in small steps as you exhale and relax. Once you are down move your hips and shoulders a bit to relax in this hight as well and slowly…
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Place one hand on the ground and have your friend place his hand on yours. Keep your attention on your alignment and slowly get up and once you stand lift your hand as high as you can. Your partner will resist you in a constant way downward and than you switch. Note how the tension…
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Take a rope or a belt and hold it under your armpits. use your body movement and transfer it from side to side and front to back using just your body and arms till your elbows. Next take the belt and hold it in your elbows and move it around. now hold it at a…
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A simple note: To increase your awareness and power in a drill or work simply increase the number of breaths you take during it without dropping the count. Example: do a push up and breath once during it and try to increase it to ten per push up one by one. Than climb back down…
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Sharon Friedman - Vigilance and Tranquility 