Mental Training and Visualization G5 -Training Syllabus

Drill for mental focusing. The data that is reaching your mind from the eyes is making it busy, sometimes disturbed. The idea is to control the mind by controlling the eyes. This drill of focusing on a point is an example for a strong drill that is directing and focusing your mind and with it, the body and the breathing.

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Stand at about two and a half, three meters, from a black point with a diameter of about one inch. Relax your face muscles, relax your shoulder muscles, relax your hands. Stand straight. Focus your gaze on the point. Try not to blink, definitely do not move. Feel your breathing, be witness for your breathing

A drill like this can start with about three, four minutes. Reaching the level of 10 or 15 minutes is considered good. If you find yourself thinking of any thoughts, if suddenly you are aware that you have an internal monologue, acknowledge it and drop it. Focus back on the point, feel the breathing, do not move.

Focusing and relaxing exercise, while sitting. Just sit comfortably and straight in a chair. Focus on your breathing. Breath in, breath out. Pay attention to the process of the breathing. Especially, put attention to the points and moments that the air is changing direction, meaning from inhale to exhale, and from exhale to inhale.

Pay attention to the whole process. Try to slow it down. If you feel comfortable in stopping your breathing, it is definitely a possibility and a good drill to practice. However, definitely you should pay attention to the moments that you stop the breathing and start breathing again. Focus on the moment that you inhale, stop the inhale, then start the exhale. These moments of stopping and starting, put more attention to them.

While you do this, you can be with eyes closed, sit comfortably, and do not move your body. In the early phose of the exercising, I suggest that you pay attention to the different parts of the body. Also, feel if they are relaxed or contracted. One good way of doing it is to contract the specific area, like the muscles in the face or the shoulders or the neck and then relax them.

Automatically, you can reach a much higher level of relaxation. This contract and relax is a very efficient tool to relax your whole body from the top of your head to the toes of your legs, or from the toes of the feet to the top of your head. Breathing is done in a very relaxed manner.

A. Switch Kicks

Two regular kicks in a switch
Switching: a regular (front) kick and a roundhouse kick
Side kick and a defensive back kick with a spin and switch

B. Additional Defenses Against Kicks

Bursting forward with a high knee, shin at a diagonal, landing a knee strike on attacker's thigh.
Against regular Kicks:
1. Switching heels and attack with regular kick to the groin
2. Side step with straight punch, follow with regular kick with rear leg

C. Advanced Defenses Against Pistol Threats

Pistol aimed at back or side -- assailant at a distance
Pistol aimed at back or side -- assailant very close
1. Turn and grab elbow (if pistol at back)
2. Turn and grab wrist (if pistol at side)

Advanced Defenses Against Pistol Threats G5

D. Attack, Defend, Attack (Part 1)
Person A -- attacks;
Person B -- defends, moves to dead side and counters.
Person A reacts with defenses and counters as needed;

Person A Executes →	Front kick	Roundhouse kick	Side kick	Right punch
Person B Executes →	Outside defense to either side & counter	Defense with forearm(s) & counter	Stop kick	Inside defense & counter
Person A Executes →	Inside defense & counter	Hand defense & counter	Scooping defense & counter	Defend & counter

Note: Person A should not use his first attack as a fake.

E. Attack, Defend, Attack (Part 2) - Opponent reaches Dead Side:

Person A -- attacks;
Person B -- defends; moves to dead side and counterattacks.
Person A reacts as follows:

Continues with hammer fist or a kick backwards - the head kept low.
Spins and attacks with a hammer strike or a back kick.

Note: Kick backwards can be regular or defensive, with or without a spin. Objective is to keep the distance from Person B, who is attempting to counterattack.

F. Attack, Defend, Attack (Part 3)

Semi-free practice -- initial attack (strike / kick) is known, but B's reaction is unknown to A.
Free practice -- initial attack is unknown to B. B should respond most efficiently.

Note: Person A - initiates an attack (at first a known one and later an unknown one). This training simulates one segment of a fight. Free practice should be permitted only after the student has practiced and obtained proficiency in all of the preceding exercises and principles.

G. Releasing Caught Kicking Leg

Leap forward pulling caught leg, grab opponent, and counter with a strike and/or a knee kick.

H. Close Range Techniques / In-Fighting

Defender's objective -- deal with an in-fight situation:

Retreat diagonally backward, executing counterattacks with punches and kicks
Grab or trap attacker to limit his movement and counterattack
Throw attacker with previously learned techniques
Practice slow fighting while emphasizing in-fight situations

I. Dealing with a Continuous Attacker -- Whilst releasing from previously learnt releases on the ground

Attacker launches more attacks during counteraction done by the defender.

Dealing with a Continuous Attacker – Releases on the Ground G5

J. Mental Training and Visualization

Focus and concentrate on a point (min of 10 minutes, distance 2.5 - 3 mtrs.)
From defeat to success -- visualizing a self-defense/fighting situation. In 5-6 steps, progress from defeat to a winning outcome.