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General principles
Its impossible to build a house on sand, as well as to build
a process of mastering personal safety technique without an
understanding of basic movements and notions and without being
able to control them perfectly. Accurate learning and confident
mastering of the basic elements of the effective self-defense in
the Kadochnikoff System are absolute and obligatory conditions
of successful training.
The training process is based on the obligatory and conscious
cooperation with the trainee. That is possible only if the person
understands why and how a certain basic element is performed.
Its important for the trainee himself to see the difference between
theory and ability. The first is a constituent part of the latter, but
both notions cant substitute each other.
The lower acrobatics is a section that includes the skills in
movements at the lower level, ways of controlling the body, rolls,
sliding, rolls over and other elements.
Apart from the basic elements, there are a lot of preparation and
lead-in exercises, which make the understanding of movement
and the step-by-step forming of proper movement skills much
easier.
Break-falls
A fall is one of the basic and, one may say, one of the most
important elements of self-defense. These elements at the initial
stage of training should be made from the basic stance, but then
they must be performed from any position to avoid forming the
constant dependence between the proper movement and the only
starting position.
Theres a possible difficulty at the initial stage of mastering
these skills. Its the instinctive fear of falling, especially on a
hard surface.
A break-fall while sliding with the legs forward
Such a psychological obstacle leads to the tension of muscles
and to the possible injuries. The easiest way to overcome such
tension is to do an exercise slowly, moving the center of gravity
as low as possible.
Crawling
In comparison with other elements of the lower acrobatics,
crawling seems to be simple and innocent childs play, but we
shouldnt underestimate the developing and educational potential
of this section. Crawling on ones stomach and back forms an
important skill of space orientation in conditions of unusual
world seeing. Moreover, crawling takes much energy, and its
inclusion in the training process helps to make this process more
physically demanding.
In the technical sense, these movements are quite simple:
crawling on the stomach is done from the lying position, your
arms dont take part in the action; they must be behind your back.
Its not only the leg that takes part in the movement by pushing
the body, but the body itself too. Then the cycle repeats on the
other side too.
Building exercises
The efficiency of building exercises is based on their rationality
and on resemblance of basic elements. The more energy used in
the technique of building exercises parallel with perfecting of
fragments and elements of basic movements, the more effective
the training time is used, and the shorter the time for developing a
certain skill is, the more effective the training is. There is no sense
to use a great number of developing exercises. The main criteria
of choosing a building exercise is the purpose of covering all the
training functions and all the muscle groups with the chosen set
of exercises.
An exercise Crocodile
5. What is the function of exercises of the lower acrobatics as
warming-up exercises?
6. What is an important skill formed during the performance
of crawling exercises?
7. On what should your eyes be fixed during the performance
of exercises from the lower acrobatics?
8. Is it necessary to have the visual control over the movements
during the performance of exercises from the lower acrobatics?
9. Master the technique of performing back and forward rolls
from the sitting position and from the knee