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Take a water bottle about 1/2 to 2 litter according to your size and move it around your body shifting hands and grips. Move to moving the bottle overhead and in an X over your body from the back and up and over the head and down and after you relax start to throw the…
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Take your blade and tie the handle to a cord about thirty centimeters long. Hold the end in one hand and flat out your palm and backhand against the blades flat a few times. Now lift it in your hand a little bit and move the rope so the blade follows the natural lines of…
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Squat and place both fists on the ground behind you or at your sides depending on where it is more comfortable. now move the fists on the ground like zig zags using the wrist to move the hand around. once you feel your wrist is full and you your shoulders relaxed and aligned with the…
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Take a knife and gently push it into your body. Relax your hips and roll to avoid the stab and as you go down hit the partner or where it should be to defend yourself. Get back up and check where your eyes are pointing and repeat. If you have a partner to do this…
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This is a great way to teach children to move and defend themselves in a game way. Give two kids a jump rope or a long belt and each one holds one end. Now they try to loop it around the others neck (without giving it too much pull) as the other moves first with…
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Take a stick and a partner and have him lie flat on the ground. Now go to the push up position on him as you hold the stick so it rests on your partner. Move the stick up and down his body and this will teach you to move without too much tension and to…
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Take a knife you use daily like a kitchen knife or your belt knife and hold it in your hand. Keep the arm in one line (while relaxed) and start to move it in circles around your body. Use your fingers and wrist to keep the blade facing along the movement and do this without…
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Place your fist against the wall or in the static push up and push one finger at a time into the wall and than into the fist. Breathe and relax all the other fingers as you do this and gain more density in the fist along with a better way to deal with the impact…
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Do a five minute static push up and make sure you are not locking your joints and relaxing through breathing all the time. Spend sixty breaths in each of the ninety degree of the fist to the body and do one where the arms are not on the same alignment to the body. This will…
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Sharon Friedman - Vigilance and Tranquility 