12/11/2010 – Softwork: Fundamentals of Movement and Impact, Simple Structural Manipulations

 After the meatgrinder of hardwork to put things in perspective, I finally felt ready to move everyone on into softwork today.  As I explained in class today, hardwork is testing and toughening, while softwork is learning and economising.  Without the perspective built in hardwork to keep one grounded, softwork becomes an exercise in building airborne castles, while hardwork alone falls to the level of fear, conditioning and gross motor responses without the building of new, sophisticated and mindful responses to combative stimuli that happens during softwork.


Homework assignment is as follows:

1.)  Conditioning - Mission 1

2.) Basic forward and backward rolls, as well as all the new exercises covered in this session (never mind the sophistications for now, but do them if you are able);  be mindful of your breathing and tension states in these exercises - your goal is to achieve the minimum necessary tension to perform each exercise in good form, and the way to do this is by regulating your breath to prevent the global spread of tension.  Visualise yourself breathing through each spot of tension to encourage it to release.




Objectives

- Developing fundamental motor patterns for level change, ground engagement and impact delivery/absorption

- Basics of structural manipulation


Warmup

- IntuFlow intermediate routine

Conditioning

TacFit Commando Mission 1 – Recruit-to-Grunt



1.) Front Lunge Jump – 20/10 x 8

1min rest

2.) Plank Push – 20/10 x 8

1min rest

3.) Sit-Through Reach – 20/10 x 8

1min rest


4.) Screwing Pushup – 20/10 x 8

1min rest

5.) Spinal Rock Pike – 20/10 x 8

1min rest


6.) Tripod Twist – 20/10 x 8




Solo Drills

- Slow pushup on knuckles, 20secs down, 20secs up; sample sophistications to:
§ Screwing pushup
§ Panther walk
§ Centipede hop
§ Spinal wave or spinal roll from Crow


- Slow squat, 20secsdown/up; sample sophistications to:
§ Cossack knee switch
§ Cossack knee switch to shinbox
§ Cossack knee switch-basic descending shin roll


- Pistol breakfall


Partner Drills

- Partner push drill – 360 degrees, upper and lower body, switch tori and uke at each interval

- Partner fist-walking from plank drill

- Partner strike drill – 360 degrees, upper and lower body, switch tori and uke at each interval

- Sweater snag drill – via one-knuckle push, to disruption of equilibrium, reciprocating (mention locking + driving arm, stance integrity, joint COM for takedowns)

- Stop-motion strike drill – strike to takedown in five moves, reciprocating


Slow Sparring – ¼ speed

Uke attacks tori freestyle. Victory objective for tori is takedown to control. Focus on smoothness of transition from one movement to another.