Parts

• Lesson 1

THE MINIMAL BASE PREPARATION OF A SELF-DEFENSE ON JIU-JITSU SCHOOL

LESSON 2

"IMPACT WITHOUT PREPARATION. BASES.
ELEMENTS OF A SHUTTLE. "

• Preparation exercises.
• Tumble.
• The Set.
• Run with impact by an elbow.
• Run with impact by a knee.
• Run with lash by a leg in a groin.
• Moving in the set. A shuttle the withdrawal - approach. Bases.

• Preparation execises. Anyone correctly made Preparation execises defines health and strengthening complex. Work above a neck, shoulder a zone, elbows, wrist and fingers of brushes, backbone and a pelvis zone, knees and joints stop. In the subsequent lessons the specific exercises will be considered.
• Tumble. For tumble the soft covering is necessary: mat or soft flooring (some blankets in home conditions). Do not suppose discomfort at Tumble. Any contact of a backbone with a firm covering at the end results in traumas. It is possible to include in 10 carried out lessons with Tumble on a soft covering 1 lesson with Tumble on a rigid flooring, floor or ground. All Tumble are carried out from the rack with hands in "to deaf protection". At Tumble forward inclination is necessarily accompanied by a support on both hands with smooth soft transition on shoulder-blade of a back through a shoulder. Tumble goes through a diagonal of a back from a shoulder, but not in any case it is impossible to land on a shoulder, that results in a trauma. For check tumble on a rigid floor, not it is a little. Knees press to a breast. The hands after the first contact of a floor are grouped in deaf protection. Tumble comes to an end by an exit in the rack. Similarly tumble back by back, only without a support on hands.
• The Rack. Move in the rack. Impacts, but check, that at any your movement a groin, head should be closed. All impacts should be short. All movements begin from deaf protection and come back in it. The legs are slightly bent in knees.
• Run with impact by an elbow. Continue exercises of run of the last lesson, having added short impacts by an elbow from deaf protection. Can hold a palm of one hand before itself, and beat on it by an elbow of other hand. Be limited while to high-speed impact from above without force. From deaf protection the elbow rises upwards, falls on a palm and comes back in deaf protection.
• Run with impact by a knee. All impacts during run should be without preparation, without delay, without stops in one rhythm. From deaf protection a push by hands before itself, capture by brushes and impact by a knee with great reserve by hands on hip. Do not forget! All movements on a course.
• Run with lash by a leg in a groin. The hands do not fall from deaf protection. On a course of movement lash by a leg in a groin.
• Moving in the rack. A shuttle the withdrawal - approach. Bases. All following movements carry out on a line forward or back. This line refers to as "as a line of attack". In subsequent all method will do rather it. It is for the beginning better, that it was drawn by length in some meters before and after you. Rise in the set on it centre. The shuttle is most important in moving. A shuttle - this your reaction to any attack. Your actions the following. The hands from deaf protection do not fall. The case moves in regular intervals with a direct back without stoop. By a back leg step back, and after step farward by a forward leg. It was the withdrawal back. Further by forward leg a step forward, and after step farward by a back leg. It was the shuttle forward. About a beginning carry out a shuttle in this simple form slowly slowly. Then speed increase. Do not forget to check your rack. In an initial and final situation you should stand in the convenient and correct rack.

• Preparation exercises.
• Bear run.
• Tumble.
• Run with impacts.
• A Shuttle. Bases.
• Selizure and clearing. Bases.
• GPP (General physical preparation) Complex.