Daniel M.
07-22-2004, 01:01 PM
Inspired by the Maximology and Clubbell Indexes, here are the practice notes I took on while watching the first Fisticuffs tape. Please let me know if there are any inaccuracies or omissions. Also I hope I've posted this to the right area.
Fisticuffs – Prime Your Bioenergy ™
Index
A. Joint Recruitment and Mobility Exercises:
1. Neck:
a. Front to Back along the plane of the mandible
b. Right and Left along the mandibular angle
c. Lifting Left and Right along the vector of the spine
d. Twist Left and Right
e. Tilt from the middle of the neck
f. Horizontal Circle (front, left, back, right) both directions
g. Horizontal Rolling Circle (front, left, back, right with a tilt)
h. Horizontal Infinity
i. Horizontal Infinity with a Tilt
2. Shoulders:
a. Roll and Tilt back to front and front to back
3. Arms: (concept – Six Degrees of Freedom; forward, backward, left, right, up, down)
a. Horizontal Front Infinity, two directions, both arms individually and together
b. Horizontal Side Infinity, two directions, both arms individually and together
c. Vertical Front Infinity, two directions, both arms individually and together
4. Thorax:
a. Front to Back
b. Right and Left
c. Circle
d. Horizontal Front Infinity, both directions
e. Horizontal Side Infinity, both directions
5. Spine:
a. Back and Forth
b. Side to Side
c. Rolling, both directions
d. Horizontal Front Infinity (lean forward to start)
e. Horizontal Side Infinity (lean back to start)
B. Vibration Drills (to create seamless transitions between movements)
1. Frontal Arm Waving, inhale rising, exhale descending, bending knees
a. 1 breath, 1 motion, small and gentle
b. 2 breaths, 2 movements, larger and more robust
c. 3 breaths, 3 movements, very large and forceful, deep knee bend
2. Front to Back Waving, push pull in a side stance
a. 1 breath, 1 motion, small and gentle
b. 2 breaths, 2 movements, larger and more robust
c. 3 breaths, 3 movements, very large and forceful
3. Spinal Wave with 2 Handed Frontal Waving Push
a. 1 breath, 1 motion, small and gentle
b. 2 breaths, 2 movements, larger and more robust
c. 3 breaths, 3 movements, very large and forceful, deep knee bend
C. Progressive Tension Exercises: (concepts of density vs. plasticity)
1. Sequential contraction of shoulder, elbow, wrist
2. Whole arm contraction and release (static level fist punch then drop arm)
D. Waves:
1. Wave 1
a. Shoulder, Elbow, Wrist (casting the arm out in frame, front to back, both arms)
b. Side Shoulder, Elbow, Wrist (casting the arm out in frame, front to back, both arms)
c. Side to Side Waves
d. 90 degree alternations (left-side, right-front, left-front, right-side)
2. Wave 2
a. Wrist, Elbow, Shoulder (as above, inhale as it extends,)
b. Side Wrist, Elbow, Shoulder
c. 90 degree alternations (left-side, right-front, left-front, right-side)
3. Wave 3:
a. Asymmetrical Wave 1
b. Asymmetrical Wave 2
4. Wave 4:
a. Wave 1 to Wave 2 across the body
b. 90 degree alternations
c. 90 degree alternations with a thorax revolution between them…
E. Collapsing and Folding:
1. Vertical Circle around the center of the forearm, left and right
2. Vertical Circle around the center of the forearm, both arms, sym- and asym-
3. Horizontal Circle around the center of the forearm, left and right
4. Horizontal Circle around the center of the forearm, both arms, sym- and asym-
5. Frames up-left, up-middle, up-right, down-left, down-middle, down-right
6. Free form collapse and fold improvisation
F. Locomotion:
1. The Accordion, simple weight transfer, arrive with exhalation, drop mass center (spring stance)
2. The Knee Screw
3. The Box Step (across, behind, forward, forward, across, behind)
4. Slingshot (sliding spring stance, like a fencing step)
5. Side to Side (drop weight onto one side, but keep heel raised, extend unweighted leg, transfer weight, retract empty leg)
G. Maximal Relaxation: (to reset muscles by removing residual programs)
1. Vigorous Roll Down and Rise, exhale forcefully going down, staccato inhale on rising
H. Solo Soft Work:
1. Combine all elements presented in a free form improvisation. Do not visualize, rather concentrate on the feeling of movement, breath and alignment.
[/b]
Fisticuffs – Prime Your Bioenergy ™
Index
A. Joint Recruitment and Mobility Exercises:
1. Neck:
a. Front to Back along the plane of the mandible
b. Right and Left along the mandibular angle
c. Lifting Left and Right along the vector of the spine
d. Twist Left and Right
e. Tilt from the middle of the neck
f. Horizontal Circle (front, left, back, right) both directions
g. Horizontal Rolling Circle (front, left, back, right with a tilt)
h. Horizontal Infinity
i. Horizontal Infinity with a Tilt
2. Shoulders:
a. Roll and Tilt back to front and front to back
3. Arms: (concept – Six Degrees of Freedom; forward, backward, left, right, up, down)
a. Horizontal Front Infinity, two directions, both arms individually and together
b. Horizontal Side Infinity, two directions, both arms individually and together
c. Vertical Front Infinity, two directions, both arms individually and together
4. Thorax:
a. Front to Back
b. Right and Left
c. Circle
d. Horizontal Front Infinity, both directions
e. Horizontal Side Infinity, both directions
5. Spine:
a. Back and Forth
b. Side to Side
c. Rolling, both directions
d. Horizontal Front Infinity (lean forward to start)
e. Horizontal Side Infinity (lean back to start)
B. Vibration Drills (to create seamless transitions between movements)
1. Frontal Arm Waving, inhale rising, exhale descending, bending knees
a. 1 breath, 1 motion, small and gentle
b. 2 breaths, 2 movements, larger and more robust
c. 3 breaths, 3 movements, very large and forceful, deep knee bend
2. Front to Back Waving, push pull in a side stance
a. 1 breath, 1 motion, small and gentle
b. 2 breaths, 2 movements, larger and more robust
c. 3 breaths, 3 movements, very large and forceful
3. Spinal Wave with 2 Handed Frontal Waving Push
a. 1 breath, 1 motion, small and gentle
b. 2 breaths, 2 movements, larger and more robust
c. 3 breaths, 3 movements, very large and forceful, deep knee bend
C. Progressive Tension Exercises: (concepts of density vs. plasticity)
1. Sequential contraction of shoulder, elbow, wrist
2. Whole arm contraction and release (static level fist punch then drop arm)
D. Waves:
1. Wave 1
a. Shoulder, Elbow, Wrist (casting the arm out in frame, front to back, both arms)
b. Side Shoulder, Elbow, Wrist (casting the arm out in frame, front to back, both arms)
c. Side to Side Waves
d. 90 degree alternations (left-side, right-front, left-front, right-side)
2. Wave 2
a. Wrist, Elbow, Shoulder (as above, inhale as it extends,)
b. Side Wrist, Elbow, Shoulder
c. 90 degree alternations (left-side, right-front, left-front, right-side)
3. Wave 3:
a. Asymmetrical Wave 1
b. Asymmetrical Wave 2
4. Wave 4:
a. Wave 1 to Wave 2 across the body
b. 90 degree alternations
c. 90 degree alternations with a thorax revolution between them…
E. Collapsing and Folding:
1. Vertical Circle around the center of the forearm, left and right
2. Vertical Circle around the center of the forearm, both arms, sym- and asym-
3. Horizontal Circle around the center of the forearm, left and right
4. Horizontal Circle around the center of the forearm, both arms, sym- and asym-
5. Frames up-left, up-middle, up-right, down-left, down-middle, down-right
6. Free form collapse and fold improvisation
F. Locomotion:
1. The Accordion, simple weight transfer, arrive with exhalation, drop mass center (spring stance)
2. The Knee Screw
3. The Box Step (across, behind, forward, forward, across, behind)
4. Slingshot (sliding spring stance, like a fencing step)
5. Side to Side (drop weight onto one side, but keep heel raised, extend unweighted leg, transfer weight, retract empty leg)
G. Maximal Relaxation: (to reset muscles by removing residual programs)
1. Vigorous Roll Down and Rise, exhale forcefully going down, staccato inhale on rising
H. Solo Soft Work:
1. Combine all elements presented in a free form improvisation. Do not visualize, rather concentrate on the feeling of movement, breath and alignment.
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