Training (TUE) 2013.05.07

 

Flexibility, waist and core strengthening, focus on back & core, pivot points & Sparring

 
Warmup:  loosening & stretching – shoulders, arms, back, waist, legs ; large swinging movements arm movements to loosen shoulders & incorporating waist swinging and adding in arms ; cudgel swinging to stretch out shoulders & arms ; leg raises incl. sweeping leg across waist (with explanation of using to block, hit, fast raise, etc vs kick) ;  leg raises ; press-ups against wall, changing positions of fists and angles ;  back stretching ; squats ; one leg squat ; sitting back and leg stretches & holding the stretch ; sword swinging drill to use waist & loosening the legs to step where needed

Lesson:

  • Flexibility & Core strengthening
  • Opening the back up
  • Getting up and down fluidly and without strain – incl. keeping weight over leg and pushing up rather than pulling and straining
  • Prolonged bouts of Light sparring – free for all attack or defend as desired ; emphasis at looking where you are safe to attack, fast recovery into guard, effective use of distance to stay where needed to attack, checking form to make sure not leaving yourself open and offering attacks when needed to indicate ; including dealing with grabs of weapon, committing to driving in close when needed, and using a MDM pivot around the appropriate leg (weighted usually) to off-balance opponent and throw them when needed ; or engage in close to and disrupt their balance via MDM movements at two points (e.g. head/neck & lower back) to take them down
  • Including using Grip #2 (counter-grip) & MDM-pivot when grabbed in close

 

Key Points:

  • Strengthening and flexibility takes work – target work and do it repeatedly and regularly and you will gain more strength and/or flexibility, which helps everything else
  • Pivot around the weighted leg where possible
  • Use contact with the opponent as a pivot point where needed
  • Focus often comes quicker when there is more at stake – so sparring is often a good way early on, after warm-up, of getting people focused

 

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