Co-ordination

Coordination and coordination under pressure are related sets of skills.

I was playing with my son Gideon and together we came up with a set of drills for coordination under pressure.

Here is the progression.

  1. Stand and hold a tennis ball in your hand. Throw it from rib height to eye height along with your breath tempo.
  2. Repeat the previous drill and close your eyes. Feel before you see.
  3. Repeat the previous drill and hold your breath and throw and catch the ball continuously until pressure rises and a bit further.
  4. Have your son or anyone else stand only slightly out of reach and as you throw the ball, have them throw a ball at you. Catch it with your other hand and throw it back minding to continue your initial rhythm and your breath continuous.
  5. Repeat the previous drill but move out of the way of the incoming ball and return to your position as you throw it back.
  6. Walk with the ball in one hand and throw it as in the first drill as you walk.
  7. Have your son or anyone else throw the ball at you. Catch it as you move out of the way and throw it back. Keep your breath continuous and your eyes relaxed from fixating on the incoming.
  8. Repeat the previous drill only with more than one ball flying your way. Choose which to catch and which to avoid. Color of balls can help here.

Enjoy, Grow through play and live free.

Solo and Partner home drills/games

There are times where training in a school is forbidden or not possible. There are always ways to hone the inner blade as many cultures have shown us before, from adopting agricultural tools into weapons to masking fighting moves in dance and song.

Here I focus on the family unit. Here are twenty drills or games to do by yourself or with the kids to better their attributes and emotional capacity to do good under pressure.

Solo drills/games

  1. Take a ball and throw it in the air and catch it again using the same hand. Transition from laying down to standing without stopping movement and breathing.
  2. Take a ball and throw it to the ceiling and catch it. Throw it again and catch it after turning a full turn in one way and then in the other. Continue to add turns as much as you can and remember to let your eyes time the motion.
  3. Stand two steps away from a wall and lean on it with one hand. Throw the ball up or bounce it off the floor and switch hands and catch it with the other hand. Continue and if possible, add distance from the wall.
  4. Place yourself in the push up position while holding a ball in one hand. Roll it toward the hand on the ground and place it to replace the support. Mind the breath to lead each shift in mass.
  5. Stand two steps away from the wall and throw the ball at the wall and catch it using your arms and body or legs but not the hands. Repeat and see of you can free your hands from the drill altogether.
  6. Place the ball on the wall and keep it there using the top of your head. Roll it down the body using just the body movements down and up. Think how sails can move a ship sideways from the direction of the wind.
  7. Throw the ball away from you and see exactly where it is. Close your eyes and retrieve the ball without touching anything other than the ground and the ball.

Partner drills/games

  1. Start with one laying down on the ground and one is standing up. Throw the ball between each other as you continuously switch from laying down to standing up. Remember to keep breathing and let the body angle play its course on its own.
  2. Take two balls and throw them to each other at the same time. Continue to throw them with the rhythm of your breathing and start walking together as you keep throwing the balls with the same tempo.
  3. Stand together facing the wall. Throw the ball to each other by bouncing it off the wall. Aim to catch it by moving from its path and pulling it to your body with an arm and keep going.
  4. Stand back to back and move the ball from one to the other around you, above you and and underneath you. Continue to do so and try to surprise each other with the delivery as the other side senses the direction from the body contact.
  5. Stand five steps from each other with your backs to each other. Any side can start turning and throwing the ball at the other and the other needs to avoid getting hit while hitting back with their ball. Listen to the shift in mass and the change in breath before the move. Listen to yourself first.
  6. Place the ball on the ground and pass it from one to the other using just one foot at a time. You cannot stop to kick the ball but must move continuously and time the steps so every kick is also a step.
  7. Stand one step from each other and hold the ball at shoulder level. One drops the ball as the other has to catch it and to step away before being touched by the one who dropped the ball. Here you are allowed to go to the ground, move in any direction as long as you avoid hurting each other. The more we pay attention, the more it pays forward.

Enjoy.

building smoothness

Here are eight partner drills to build and hone your efficient and effective movement patterns. Don’t search for the key. Be the key maker.

  1. walk and breathe continuously. Have a partner throw a ball at you as you walk. Your job is to move out of the way and intercept the ball in flight. Do not stop the ball in flight but add to its course so you spiral it back to the thrower. (you can have the thrower move too to keep your eye work more dynamic)
  2. Lie on your stomach or back and close your eyes. Have a partner throw a ball in any direction and you have to get up and intercept the ball on one breath. Here place your attention on what you move first and how you get up in any direction.
  3. Move continuously between laying on the ground and standing. Have a partner use a sharp object such as a nail or knife to push and pull against the movement and with continuous breathing move with the contact but stay on your own course. Don’t be brave. Be effective.
  4. Tie a smooth rope between your ankles so you cannot extend past hip width. Have a partner push and pull on you from all sides. Your job is to move toward your partner where there is no pressure within this release-constraint TM 🙂
  5. Take an plastic cup or another easily crush-able object in your hand. Use this hand to push and pull your partner in any of the previous drill and avoid placing any pressure on the object. You must contain your own frame dynamically to be effective on the long run.
  6. Make sure the ground is safe and balance on the heels of your feet. Have your partner push and pull on you. Your job is to maintain the lowest amount of tension in your frame as you move with the release-constraint. Holding on to the ground is a habit and habits are either servants or slave makers. Let them go.
  7. Tense your entire body and keep breathing. Have your partner push and pull you anywhere and from any angle. Your job is to choose where you start to move from and to let go of excess tension once you are touched. Everyone has fear and tension. Everyone can manage it once attention to the tension is there.
  8. Walk with your partner at your side or moving freely around you. Focus on breathing continuously and let the building expectation release through the exhale. Have your partner jump on you whenever they wish. Release them into the ground and move on.

The tennis ball gym

A tennis ball is small and light and easy to carry around even through the crazy show airports are today 🙂

Here are ten simple drills to do with one or more tennis balls you can do in a hotel room or almost anywhere and keep your nervous systema and body honed.

  1. Take one tennis ball and place it between the wall and your body. Slide and move the ball around without touching it with your limbs and use all parts of your body and your neck and head and keep your body loose and active.
  2. Take two tennis balls and place them between the wall and your arms. Slide and move the balls in independent routes and move on all facets of the arms. Relax your eyes and trust all your senses.
  3. Take one tennis ball and place it between the wall and your leg. Slide and move the ball around by moving the hips and both legs and keep your posture relaxed and comfortable.
  4. Lie on the ground and roll the ball away from you. Roll your body to intercept the ball and repeat. Make sure you continue to breathe and let your eyes move freely instead of fixating on the ball.
  5. Lie on the ground and place the ball between you and the ground. Move the ball with your body movements and keep your breath continuous and your eyes relaxed.
  6. Bounce one ball off the ground first with your palm and then with the back hand. Progress the the facets of the fist and move on to your forearm and further on. The limits are in your imagination.
  7. Hold one tennis ball in your hand and throw it up and catch it. Repeat this with just one eye open and then with both eyes closed. You will learn to receive without bracing and that is a great lesson.
  8. Stand three steps from the wall and start bouncing the ball off the wall. Step so you always intercept the ball with your body not in the way and keep breathing calmly. Progress to being two steps away from the wall and see if you can manage over time to be one step away from the wall. Footwork is key.
  9. Stand with your back to the wall and bounce the ball behind you. Intercept the ball and repeat. Learn to understand angles and how they work both coming and going.
  10. Place the ball on various places in the body (for example the crook of your elbow) and start walking and sitting down and getting up. Move the ball over your body and keep yourself learning.

Cost: time and one tennis ball.

Return: health, fun and much more.

THE BALL BEARING

THE BALL BEARING
MAPPING OURSELVES FROM WITHIN
FLOATING POINT AWARENESS
FLUID AWARENESS BODY AND MIND
BREATH MOVEMENT AND AWARENESS
SHORT AND LONG FOCUS
UPPER/LOWER BODY UNITY
MERGING WITH THE OUTSIDE
MASS SHIFTING
BREATH CONTROL
FOR NATURAL SPEED
QUALITY MOVEMENT VS AGRESSION
HAND AND FOOT AWARENESS AND HEALTH
SLIDING LEG MOVEMENT
SLIDING FOOT MOVEMENT
FULL BODY FLUID MOTION

Learn distance timing and placement using a wall and a tennis ball

It is vital to know where you are and vital to know where you are going.

In this series of drills we will learn to work solo and with a partner in order to bring to mind the location and direction we are heading no matter what is heading our way.

The tools: You, a partner, a tennis ball, a wall.

Partner drills:

1. stand a few paces from each other and throw the ball to each other catching it with a moving hand and never letting the ball stop.

2. stand a few paces from each other and throw the ball to each other catching it with a hand and your body (catching the ball between the body and hand and moving all at the same time) and never letting the ball stop.

3. Walk at a fixed distance from each other and throw the ball to each other catching it with a moving hand and never letting the ball stop.

4. Walk freely from each other and throw the ball to each other catching it with a moving hand and never letting the ball stop.

5. Have one run around the other and throw the ball to each other catching it with a moving hand and never letting the ball stop.

6. Have on stand facing a wall and his partner behind him and pass the ball in the same manner using the wall to bounce the ball through.

7. Have one partner close his eyes and the other throws him the ball (don’t use a rock this time:) ) so he can work toward continuous motion with the ball once contact is made.

8. place one on his fists and feet and have the partner walk around him and throw him the ball. You catch the ball and return it without letting it stop moving.

9. Place the ball on the ground and use your feet alone to pass the ball from one another without kicking it.

Solo drills:

1. Move from standing to laying down and back continuously as you throw the ball up and catch it without letting the ball to stop.

2. Stand facing the wall and bounce the ball off the wall with moving the body off the path of the coming ball and never letting the ball or you stop moving.

3. Stand facing away from the wall and bounce the ball off the wall moving the body off the path of the coming ball and never letting the ball or you stop moving.

4. Stand with your side to the wall and bounce the ball of the wall with catching the ball between your limbs and your body without letting the ball or yourself stop moving.

5. Stand with no expensive glass around you and bounce the ball using just your body and legs.

Solo Tension and Pain Understanding and release using wall and balls

In this video we show a few variation and a way of exploring and using the tension and pain input in order to understand it as a symptom and live a better healthier life. We are using balls of different density and a wall and a angle in the wall to do this. No purchase is needed, just attention