1) Walking/ running with breathing - 1 step/ 1 In-breath and 1 step/ 1 Out-breath. This went up to 10 steps/1 In-breath etc. and then down again.
2) Push Up, Squat, Sit Up and Leg Raise - slow ten seconds repetition (10 seconds in each direction). These exercises were done with constant Burst Breathing. This was done to calm down everybody.
3) Front rolls, back rolls and spindles on the ground. First, this was done with eyes open and then with eyes closed.
4) First on the ground, then knees and then standing up, P2 stabs and cuts P1 with a knife. P1 breathed, relaxed, kept their form and moved naturally. They had to feel the knife and move with it's direction. It was important to move constantly but slowly amd smoothly.
5) The same was done but P1 had their eyes closed.
6) Standing up P1 stabbed and slashed slowly at P2. P2 evaded by walking naturally and using their hands, fists, elbows and shoulders to redirect the P1's arm. Importance was put on making it uncomfortable for the attacker to stab and slash.
7) In pairs, P1 stood up while P2 walked up and down the body with the fists. This was done on the front and the back of the partner. Emphasis was put on letting the fist find the right places for themselves, using the full surface of the fist and keeping the wrist straight. In order to clarify, that it's important to keep a straight wrist, P2 bent their wrists while walking up to prove this to themselves. This drill can be seen in this clip at the start: http://brettadamssystema.blogspot.com/2010/12/lesson-4-fist-placement-mikhail-ryabko.html
The movement was done with breathing, relaxation and good posture.
8) We moved back to evading our partner's slow stabs and cuts, as in Exercise 6, but this time we placed our fist in a correct position, stopped and while doing this slightly redirected them off their original path. It was important to do this very softly but with confidence. If you do this very hard, it puts a lot of tension into your partner thus making it more difficult to stop or redirect them. If you do it softly, so that, except for your fist, your whole body is relaxed, the person doesn't feel the tension or a threat and stays relaxed and almost redirects themselves. We first of all did one push, then two and so on.
9) This progressed on to actual strikes. It was important to strike the tense areas, strike in the direction of the spine but not on the spine and to strike as subtly as possible so that you don't telegraph your intentions to your partner and tense them up.It was neceesary to strike the soft areas, not the bones or joints. You were also able to strike the attacking hand and arm if needed.
10) Push Ups, Squats, Sit Ups and Leg Raises - 10 Slow Repetitions.
11) Circle Up
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