1) Walking and running with breathing (forwards and backwards) - 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) 5 minute Push Up – holding the position. It was important to use burst breathing to relieve tension and pain.
3) Front rolls, back rolls, sideways rolls, the “bicycle” and other ground movements. We practiced moving slowly and smoothly from one move to the next. This was done with eyes open and closed. Each movement was matched to one breath.
4) Still doing the same thing, when the students heard a clap they increased the speed of their movement and when they heard a second clap they slowed down as much as possible. It was important to match the breath with the movement, to move smoothly and not to lose awareness of your entire body while moving at a higher rate. When moving slow and fast, emphasis was placed on doing it with as little tension as possible.
5) In pairs, Partner 1 (P1) did ten slow Push Ups. While doing this, Partner 2 (P2) pushed P1 with a knife in different parts of the body.
6) The same was done for squats, sit ups and leg raises.
7) On the ground, while moving very slowly, P1 received push stabs and cuts from P2. It was important to feel the direction of the knife movement, go with it while keeping good form and move with as little tension as possible. It was also necessary to move slowly, smoothly and constantly while breathing.
8) Students, still on the ground, next practised placing their hand on the side of the blade after moving their body out of the path of the stab or cut. The side of the blade was kept on the body, the hand was placed on top and then the body was moved back in the opposite direction. This changed the form of the attacking person’s wrist and arm, making it easy to take the knife away. The hand was placed very lightly on the side of the blade.
9) Same thing was done but this time we used the other hand (or legs) to affect a different part of the body, such as the head, to bring the person down into a controlled position.
10) P1 moved and evaded P2’s attacks with the knife. Once the knife was evaded, P2 was brought under control. This was more free work. It was important to breathe, stay relaxed, move constantly and smoothly and keep good form.
11) Push Ups, Squats, Sit Ups, Leg Raises - ten slow repetitions inhaling on the way down and exhaling on the way up.