Wednesday, January 12, 2011

Systema Japan Lesson – 12th January 2011 – Evasion from Kicks on the Ground (ground to knees) and Open Hand Strikes from the Ground.

1)   Each person did front/back rolls and other various movements on the ground. They were also able to move around on their knees and do duck walking. This was done to get them used to moving from the ground position, to their knees and then back again in one fluid motion. Each movement was matched with one breath.

2)   Push Ups, Squats, Sit Ups and Leg Raises – 5, 10, 20, 10, 5 seconds slow repetition (each direction). Burst breathing was done throughout the movement and really focused on when the exercise became very difficult.

3)    Slow wrestling on the ground.

4)    P1 placed their feet on the insides of P2’s legs and P2, who was standing up, had to get passed their legs and try and control P1’s body. P1 had to use only their legs to prevent this from happening. This was done slowly so that both people could pay attention to themselves and the opportunities being given by their partner. If the person got passed the legs and controlled the body, they would start again.

5)    P2 then did the same thing but this time from further away. P2 had to walk in and try to get passed P1’s legs.

6)    P2, instead of trying to get passed P1 by using their hands and legs, walked at P1 and tried to step over them. P1 had to prevent this by guiding P2’s legs with their own legs and trying to affect their balance by extending the lead leg, taking away the supporting leg, using P2’s hands as lever points and by putting tension into the various joints by touching or tapping them gently. P1 used their legs and sometimes their hands to achieve this.

7)    P1 stood on their knees and received a kick push from P2. This was more of a static drill. P1 felt the direction of the push and allowed their body to be moved in that direction. It was important to breath out when receiving the push, stay relaxed, keep good form and move the body part that needed to be moved. However, it was important to move in such a way that didn’t increase tension in your body

8)    P1 and P2 did the same drill as before but P1 moved slowly, smoothly and constantly in this position. This didn’t mean only being on two knees all the time but sometimes with one knee down and one up. They could also move by doing Duck Walking. It was important to move in a way that kept you free of tension. In this exercise and exercise 9), P2 had to push kick in the direction of P1’s tension and make sure that they weren’t overextending themselves or losing balance when doing it. They also had to pay attention to their breathing, tension, form and movement.

9)    P1 then guided P2’s kicks with their hands, elbows, shoulders, knees, feet and body while constantly moving. They were also able to just evade the kicks by just using movement.

10)  P1 after guiding and evading a kick then practiced lightly touching the various joints, such as just above the knee and hip, and tension areas on the body with open hands. These open hand touches were done in combination using the left and right hands and even sometimes the feet.

11)  P1, instead of just touching these areas, did strikes with appropriate force. It was important not to hit powerfully but precisely. This was done slowly, calmly and with patience. Both partners had to make sure that they didn’t get excited during this drill. The aim of this is learn how to place strikes correctly and help your partner learn how to receive and deal with strikes of this nature. Help each other!

12)  P1 then moved on the ground, up to the knees (in various ways), and then back down again while P2 was kicking them. P1 had to evade and guide the kicks and take the person down either by taking their balance, with strikes or with a combination of both.

13)  One for One Practice - P2 kicked P1 and they dealt with it. Then P1 attacked P2 and they defended themselves in the same way. This merged with a bit ground wrestling too.

14)  Push Ups, Squats, Sit Ups  and Leg Raises - 10 slow repetitions.

15)  Circle Up

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