S.O.F.T. Work (Wed 17th Jan 2008)

Movement
Footwork Mirroring
Stick Evasion

Concept
Same-side Parry Up/Parry Down
Cross-side Parry Up/Parry Down

(Armed and unarmed variation)

Conditioning
Slap hands
Push-ups

Questions
What is the purpose of the stick evasion drill?
- will it be more effective if a shorter stick or longer stick is used?
- What part does footwork play in the stick evasion drill?

What is the purpose of holding the static push-up position and doing the slow push-ups?

How do these exercises translate into striking?

Modern Army Combatives

SOFT Work Session on Mon 12 Feb 2007

Warm-ups
Zdrovye
2 v 1 Pushing Drill (Nage in centre, ukes front and back)

Working with Feet

-Pushing
Static Pushing Drill with feet
Moving Partner with feet

-Evasion
Moving away from kicks

-Receiving
Kick absorbtion
Kick reception to take-down

SOFT Work- Explorations

Different Motions
Pendulum - Zig-zag (Give-receive-give; Receive-give-receive)
Spiral - 0s, 8s, 9s

Denial of Support

Fear Reactivity and using it
-Human punching bag drill
-Human kicking bag drill

Using Hands for takedowns
Using Legs for takedowns
Using Body for takedowns

Targeting Hands for takedowns
Targeting Legs for takedowns
Targeting Body for takedowns

SOFT Work Session on Fri 2 Feb 2007

Sensitivity, Strikes & Striking Energy

Warm-ups
Zdorovye (Basic & Intermediate)

Sensitivity
Normal Pushing Drill
Slo-mo pushing drill with 2x gravity and 2x Intent
Trading strikes in slo-mo with 2x gravity and 2x Intent

Strikess & Striking Energy
Partner up and face-up in close proximity
Deliver strikes to each other with
- Shoulder
- Elbow
- Fist

Directed Free-Work
Partner A attempts to grappling, lock and/or submit B
B works to evade, escape and remain free using strikes and movement

Reflections

Explore our motivations behind:
1)the strike - intent
2)the tool - mass
3)the impact - energy

Explore our reactions to absorbtion:

Timing:
1)Before -Ahead
2)During -Meet
3)After -Follow

Absorbing the:
1)Strike
2)Tool
3)Impact
with timing, movement, mindset

Extreme Obstacle Course

This should be the end result of our training guys! :) heh heh...

SOFT Work: Building Stone Henge

This clip should be interesting for those in the SOFT Work Group.

How to use small amounts of force to displace huge mass.

Rather than thinking in terms of striking and attacking; another way of conception is in terms of force and mass displacement.

SOFT Work Training on Mon 30 Jan 2007

Working with Form and Motion

Warm-ups
Push-ups & Squats (Alternating breathing patterns and slo-mo)
Zdrovye (focus on shoulders, elbows)

Pushing
Pushing game
Pushing partner across space
Pushing with feet
Pushing partner across space with feet

Working with Kicks
-Moving away from kicks
-Receiving kicks
-Deflecting and guiding kicks

Motions
Pendulum Motion (Pull-push-pull, Push-pull-push) => Zig-zag energy flow (disrupt)
Wrapping => Circular energy flow (redirect/unbalance)

(SSG 1 vs 3: sequential leading to multiple)
-Start with evasion
-evasion to counter & take-down employing both pendulum/wrapping motions

SOFT Work Training on Mon 22 Jan 2007

As there were only 3 of us today, we decided to work on just one particular aspect-"Pushing" and refine that concept

Fundamentals
Pushing Drill
Pushing with Feet

Refinement
Pushing Partner over distance with Fist
Pushing Partner over distance with Feet

From Push to Strike
Start with basic Evasion drill: Uke gives straight attacks, Nage evades
Progression: Uke gives ciruclar strikes, Nage evades.
Progression: Uke gives randomw strikes, Nage evades and counter-strikes/take-down

Repeat with Kicks

SOFT Work Training on Mon 15 Jan 2007

Conditioning
Push-ups (Static, 45's)
Squats (Static, Slo-mo, 45's)

Rotations in 6 Joints (Sonnon)

Targetting
Working on angles 1, 2 and 5
1)Passing
2)Choosing to pass only a particular strike and allow rest to connect
Choice of working in pairs or in threes (1 caller, 1 striker, 1 responder)

Permissions
Denying Permission :- Moving away from strike
Giving Permission :- Receiving Strikes (Pass, Ride & Redirect)
Pre-empt :- Simultaneous Strikes (1 for 1, 2 for 2, 3 for 3)

SOFT Work Session on Mon 4th Dec

Footwork
Footwork Mirroring: Face to face/Back to Back
Footwork Mirroring with fist placement
Footwork Mirroring with strikes and counters

Sensitivity
Pushing Drill
Flow drill with knife

Strikes
Tichok

Defences
Working with straight punches and hook punches
-Protect face and 'comb' hair

H2H Concepts
Seal the attack with pre-emptive strikes
Lever the opposing arm to over-balance attacker
Destroy attacking limb

SOFT Work Session on Mon 27th Nov

Warm-ups
Push-ups x20
Squats x20

Footwork
Partner Footwork Mirroring
Partner Foorwork Mirroring with punching feeding
Footwork Mirroring with Coins on finger tips

Sensitivity
Partner Pushing
Push-hands
Push-hands with Blade
Working with Digging stick

SOFT Work Session on Mon 20th Nov

Warm-ups
Push-ups x20
Squats x20
Leg Raises x20
Rolls

Maintaining Form
Partner leading to take-down (Compliant and resistant)
2-pt levering to take-down
Controlling head/neck
Escaping from holds (Neck Grabs)

Fist Placement
Fist placement drill (staionery target, moving target)
Pushing drill (standing, against wall)
Pushing => Punching

Slow Sparring
1 v 1
2 v 1

SOFT Work Session on Mon 6th Nov

Warm-ups
Push-ups x20
Squats x20
Leg Raises x20

Movement
Natural Movement at 3 speeds (Walk, Jog & Run)
Natural Movement at 3 speeds using Waltz Step
Natural Movement at 3 speeds using Waltz Step with Uke giving strikes
Partner Pushing and Response (Dead-Weight)

Strikes
Exploring the Trinity Strike
Uke delivers strike, control receives.
3 Upper Tools used: fist, elbow & shoulder
-3 strikes flowing into each other from same tool, same hand
-3 strikes flowing into each other from same tool but using either hand
-3 strikes flowing into each other using different tools from either hand

Receiving Strikes
Using 3 Upper Tools to receive strikes: fist, elbow & shoulder
Uke delivers strike, control receives
-recieve strikes only with fist/wrist/hand
-receive strikes only with elbow
-receive strikes only with shoulder

Warm-down
Pushing Drill

SOFT Work Session on Mon 23rd Oct

Warm-ups
Push-ups x20
Squats x20
Leg Raises x20

Movement
Natural Movement at 3 speeds (Walk, Jog & Run)
Partner Pushing and Response (Dead-Weight)
Testing Stablilty and Form (Stationary and Moving)
Practicing Rolls