Systema Class Notes – Tuesday, 12 Mar 2013

Theme for this cycle: Movement and Flow
Area of Focus: Movement

Class Objective(s):
1. We’re going to continue the constant foot movement, from last week, and continue to work with that against various attacks
2. Using your movement to get close to your attacker and then affect his structure
3. If we have enough students, we’re going to do mass attack work

Breathing Exercises:
1. 25 push-ups – proper form – changing your hand positions each time
2. 25 squats – proper form – changing your feet each time – some of these will be lunges
3. 25 situps – normal, left to right, right to left, figure 8s

Joint Mobility Exercises:
1. Lying on our backs counting with our feet
2. Add in the hands
3. Do this standing
4. Figure-8s

Work Specific Strengthening Exercises – from this point forward, your feet must be moving all the time:
1. 1 on 1 – pushing back and forth – standing, half-squat, full squat, half squat, standing

Drills – all of these drills are connected by constant foot movement, and a connection with your attacker:
1. 1 on 1 – as the person attacks, close, connect, walk, while directing them downward
2. 2 on 1 – as one attacks, evade, connect, find the other and entangle them
3. 3 on 1 – same as 1 and 2 – without constant, balanced foot movement, this won’t work
4. Many to 1 – many in a line, the 1 walks down the line getting pushed by each one as he reaches the end, the next person starts down the line – I think Brad called this the Indian line…
5. Many to 1 – Multiple attackers – all trying to push the one in the middle – who continually moves and steps on feet
6. Multiple attackers – all pushing – the one in the middle needs to move through the crowd, redirecting the pushes, and doing more than grabbing hands or avoiding attacks

Self Defense Applications:

1. From “Tao of Jeet Kune Do”: Wide steps or leg movements which require a constant shift of weight from one leg to the other cannot be used.
Lee, Bruce (1975-10-01). Tao of Jeet Kune Do (Kindle Location 2902). Ohara Publications, Inc.. Kindle Edition.

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