1) Push Up, Squat, Sit Up and Leg Raise - slow twenty seconds repetition (10 seconds in each direction). These exercises were done with constant Burst Breathing.
The following is inspired from Vladimir Vasiliev's clip below and what I learned from Senior Instructor, Maxim Franz, when I went to the Systema Headquarters in Canada.
2) Lying on our backs on the ground, inhale and bring up the right leg so it is bent and the sole of your foot is on the ground. Exhale, relax and let it drop down again. We did the same for the left leg.
3) Same principle but bring up both bent legs (both soles of the feet on the floor) at the same time.
4) Same thing again but bring the knees up so the feet are off the floor.
5) Next raise the right leg up but this time straight, inhaling while you do it. Exhale, relax and drop it. Same for the left leg.
6) Next both straight legs together.
7) Using the same principle, we raised the right arm (and the left arm), relaxed and dropped it.
8) Next both arms.
9) Both arms and bent legs (knees vertical to the ground).
10) Both arms and straight legs (legs vertical to the ground).
11) Sitting up, we inhaled, exhaled and relaxed ourselves onto our backs. We went down by connecting to left and right side of the back muscles.
12) Same again, but our hands in our laps, we inhaled, exhaled, relaxed and fell directly to the side finishing flat on our backs. This drill is taken from Valentin Talanov's Breathwork and Combat DVD which can be bought here:
13) From the sitting up position, we inhaled, exhaled and fell completely back. We ended up flat on our backs.
14) Now in a low squat position, inhale, exhale and completely relax letting the body fall flat on the floor.
15) In the low squat position, using the same inhale/exhale/relax method, we extended the left, and right leg, out and then exhaled and relaxed flat on the ground. This looked like the low position of a one leg squat.
16)This time we went from the standing position, into the low squat position, exhaled and relaxed flat on the ground.
17) We did the same drill but extended our legs out again (One Leg Squat Low Position) and relaxed to the ground.
18) On our knees, we leaned forward putting our right forearm softly (left forearm for the left side) on the ground by the side of the lower leg with the hand on the knee. We were careful to make contact with muscles and not the bones. We then relaxed onto our side and then onto our back. Please look at Vladimir do something similar in the above clip from four minutes onwards.
19) We practised spindling. This is where you lay down and turn over from your back to the front and back again. We studied starting the movement from the hips, legs, chest and arms. It was important to still move the body as a whole even though we were moving individual body parts.
20) In pairs, lying on the ground, Partner 1 (P1) then got a knife and slowly stabbed Partner 2 (P2). P2 had to feel the direction of the knife, move so that the flat of the knife was on the body. It was important to inhale before contact and exhale when feeling the knife's direction. This gave you more space and helped you to relax and move. It was necessary for P1 to make contact with P2 and push honestly with the knife. This helped P1 to really feel the knife's direction. This was done slowly and with patience.
21) On our knees, we did the same work, but instead of remaining still and waiting for the knife to make contact. this time the person being stabbed was constantly, yet slowly and smoothly, moving. It was still important to feel the knife on the body.
22) Standing up, we did the same drill. Of course, everybody made an effort to constantly breath, relax, keep a straight posture and move naturally. Emphasis was put on walking to escape from the point of the knife. Importance was placed on moving the feet first, moving independently the body part being stabbed while moving the body as one unit.
23) Next we used our body part to lever back the knife. For example, they stab you, you move that body part out of the line of attack and then use that area to lever the knife therefore breaking the form of the wrist, putting tension into the partner and breaking their form. This was done in different parts of the body while moving.
24) Next we added the hand for control. Basically, we wedged the attacking partner's hand against the body.
25) Then we practised applying two points. The first point was the knife being controlled against the body with the hand over the person's wrist for control. The second point was applying enough force to places of tension or joints. For example, bending the neck, thus changing their form, or applying pressure to the crook of the elbow. These, and other applications, lead to the person being taken down. It was important to keep your posture straight because when the partner went down, the knife would be disarmed and left against the foream and the body giving you full control of the knife.
26) We did the same basic drill but instead of disarming them, we left the knife in their hand, took hold of it ourselves and controlled them from this position. I tried to practise some of the work shown in this clip:
This clip and more comes from: http://russianmartialart.com/main.php?page=clips
27) Circle Up