Theme for this cycle: Movement and Flow
Area of Focus: Review/Validation
Area of Focus: Review/Validation
Class Objective(s):
- We’re going to review the material we’ve covered this cycle
- Footwork
- More footwork
- Moving your feet
- Keeping form, breathing, and relaxing
Breathing Exercises:
- 20 pushups
- 20 squats
- 20 situps
Joint Mobility Exercises:
- Duckwalking
- backwards
- forwards
- Push-up rolling
Work Specific Strengthening Exercises:
- Russian Massage 1 on 1
Drills:
- Week 1
- 1 on 1 – step on your partner’s feet
- 1 on 1 – avoid the feet and your partner’s hands (pushing on hips, reaching for legs, etc)
- Defender should squat a little bit
- 1 on 1 – as you avoid the feet, you can use your hands as they drop to grab your legs/hips/etc
- 1 on 1 – add in striking to the head/body to the attack
- Defender should be taking them down
- Week 2
- 1 on 1 – attacker has a knife – avoid with the feet, make contact with the knife arm/hand/etc, move behind them, make contact with the body to affect the structure
- 1 on 1 – this is a DRILL – one person with a knife, the other has to maintain contact with the knife hand, as well as keeping the distance constant (means you need to pick up the pull back motion) – this should be done slowly
- 1 on 1 – attacker has a knife and is making 2 attacks
- Defender should be taking down and disarming
- Week 3
- 1 on 1 – attacker is grabbing for a head lock or bear hug – avoid the attack, maintain posture, keep them moving and take them down
- 1 on 1 – attacker is grabbing for a head lock or bear hug – avoid, strike, move, take them down
- 2 on 1 – one person is grabbed from the rear and is being punched by the third
Self Defense Applications:
- We’ve just reviewed a bunch of these
Review:
- There will be no class on Saturday
- There will be no classes next week – the first Systema class in April is Tuesday, 09 Apr 2013
- We will have testing/validation/evaluation on Thursday