Tag Archives: body control

Stick Work Video – Systema Scheveningen

6 Nov

A video of some stick work; focuses on movement, flow and support.

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Systema Exercise Video: Wall Walking for Body Control

16 Oct

Russia classes 2013 with Vladimir Zaikovsky

12 Jul

This time with Vladimir in Russia was (as always) extremely interesting, he gave us some new and challenging drills, involving relaxation, body control and balance:

The first drill was to relax our shoulders and connect our body. It began in a push-up position at the lowest point, almost but not quite touching the floor.
Now you stretch out one arm in front of you and slightly to the side, put it down on the floor and drag your body forward, while doing this the opposite leg curls up and climbs forward.

Now with the other hand stretching forward and out to the side slightly, now drag yourself forward and the opposite leg curls up and you push off the feet to move forward. If you’re doing it right it should feel and look like you’re swimming, using a minimum of muscle, try to just shift your weight and relax your body.

Then do the same exercise but now going backwards in this low push-up position. I’ll make a video on this as it is not easy to explain or understand in writing.

– Now go in a normal push-up position, but instead of on fists, rest yourself on your forearms and elbows, in a position which feels comfortable – where you’re not tensing yourself unnecessary – now hold.
Try to shift your weight to your legs then back to your arms and if your arms feel tired, shift the weight more to your feet. Shift your weight around your body and feel what changes inside.
Keep holding for 4-5 minutes and relax!

– Then do the same as the above drill but change position so you are laying sideways off the floor, balanced on your forearm and elbow, back straight. Now hold. While you are doing this learn how to shift your weight
to your legs, arms, and then try to make the weight 50/50, experiment while in this position, relax your psyche and body. Then switch and do the same on the opposite side.

– In a push-up position again, this time in the upward position. Stretch one arm out in front, then the other, then one leg, other leg, then opposite legs and arms, then others.
Now go down the full way in a pushup position. Now balancing on on arm, stretch your other arm directly out in front of you, hold for 10 breaths then change. In this exercise Vladimir asked us to try to do it without shifting the weight of our bodies.

The drills emphasized relaxation, balance and economy of movement. The first drill we did for 30 mins + – which was very tiring, but afterwards my body felt connected on a completely new level.

Alexander Andreychenkov Seminar – Berlin May 2013

2 Jun

This was a great seminar, over a few seminars I’d become quite friendly with Alexander – not only is he one of the most skilled Systema-ists in the world but he’s also a great teacher and a good person.

I worked with Alexander throughout the seminar, and it makes it very clear to me again that the best way to learn Systema is from feeling how the masters work. Not every instructor can give you a feeling, but the ones that can, will improve what you do enormously.

The seminar was a mixture of topics, punching, knife and deeper work on support and tension.

Movement/Tension/Control Exercises (Friday)

– One person puts both of their hands on your shoulders and you turn your body to disrupt their form do it slowly, and relax your shoulders. If you tense up you will lose control of the person. Move your shoulders to tense and relax the person in the ways you need to.

– One person grabs you on one of your arms – you follow the movement and tension and bring them to the ground, move around their tension, not into/against it.

Knife (Saturday)

– Someone holds a knife to your body with force, you move so the flat is against your stomach and then move in such a way as to bend the persons wrist (tension) and cause a change in their body and spine. Feel where their support is, follow their movement and bring them to the ground.

Punching/Support exercises (Sunday)

– When someone uses a knife against you or punches you, psychologically and physically they use that arm or knife to support themselves. To feel this:

– One person stands against the wall, feet to wall. The other person puts their fist on the person and leans their weight on them. The person on the wall, moves away from the pressure, feeling where the leaning person has support, they use this to disrupt the persons body form and spine while giving a direction.

– Same position as before but now, the person against the wall, pushes against the persons arms (bicep, wrist, foream) with their fists – to change the persons point of support on their body, through changing their body form and disrupting their spine. Again gives the person a direction and bringing them to the ground.

Video below shows freestyle work with Alexander, if you look closely you can see very fine work on tension, support, and body form.

Next Post: Alexander’s Massage Walk-Through

Alexander Andrichenkov seminar Paris – Dec 2012

19 Dec

This seminar was awesome, as i got to work with Alexander quite a lot. From working with him, i felt and learnt a huge amount. Working with him as with any of the top masters brings confidence, correct feeling, intuition and wholeness.

Alexander’s power, humility and skill of teaching was always present at this seminar. There was so much information and many drills in this seminar, here are a few;

Warmups
Walking 1-20 and back down,
Pushups, leg raises, squats – 10 or 20 times each one
Slow Pushup, squat and leg raise 10 and 20 counts
Pushup position hold
– Walking inhaling and tensing up arm from fingertips to shoulders, exhaling and relaxing shoulders to fingertips then reverse. – in this also inhaling into and out of the part
– Walking inhaling and tensing up from toes to upper legs, then exhaling and relaxing from upper legs to toes.
– Walking inhaling and twisting arms upwards to tension then relaxing downwards, keeping your arms shoulder level out to the sides at all times.
– Walking on heels of feet, the walking on toes,
– Group exercise: walking, jumping forward, backward, straight up, situps together, going up and down from the floor together, arms linked. All of this in a circle, co-ordinating everyone’s movement together.

Stick work

– Forget the stick, concentrate on the person

– Spin the person around your axis or around his axis (spine)
– Person lays down on floor, holds one end of stick, you hold the other end, now using stick you turn him, he must relax, but keep hold of the stick
– Standing up, one person holds stick, you hold the other end with two hands. Now move him around, rotate his arms and body, try to tense his body starting from the wrist, elbow
arm, shoulder and too his spine, then manoeuvre him to the floor, experiment with small and large circles of movement.

Second part to come..