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) Lying on the ground, we gradually went through the different joints of the body moving the limbs slowly in a variety of directions. This was done with breathing and making sure to independently move the joint with as little tension as possible while the rest of the body stays relaxed.
3) Front Roll Practice
4) Back Roll Practice
5) Turning over from the front of the body to the back of the body (spindling).
6) We then put the above three drills together and practised moving more smoothly.
7) In pairs, Partner 1 (P1) slowly twisted and extended Partner 2's (P2) limbs. P2 had to escape the lock in a smooth, slow and calm manner.
8) 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
9) P1 then tried to grab P2's neck and P2 had to feel the given movment and escape smoothly and softly while breathing, keeping their form and constantly moving.
10) As in Exercise 7), P1 tried to grab, twist and extend P2's joints, while standing up, and P2 had to breath, relax, keep their form, move and escape. However, this time P2 could sometimes respond to P1's movement prior to the actual contact being made. This didn't mean running away but just not allowing P1 to gain complete control of the limb. Also, P2 could use the movement given by P1, in order to affect P1's form, put tension into them and make it uncomfortable for them. If this lead to a takedown, that was great but it wasn't the main focus of the drill.
11) P1 tried to put a lock on P2, P2 escaped and then did the same thing to P1. They did it one for one.
12) Both partners, at the same time, tried to put locks on each other while also moving and escaping.
13) They did the same thing but with their eyes closed.
14) Five slow push ups, squats, sit ups and leg raises.
15) Circle Up