Mizu no Kokoro

The following drills are designed and presented to aid martial artists pursuing particular disciplines that favor, for example, striking over grappling. However, as the ultimate aim of the drills is to improve one's sensitivity and ability to react to stimuli there is no reason why a fighter training in a striking art would not benefit from cross-training and doing the grappling sensitivity drill. A key component to long term development and involvement in martial arts is to challenge yourself and keep training interesting so I would therefore recommend that whatever your core style is, you would benefit from trying all the sensitivity drills detailed below.

Mizu no Kokoro: Sensitivity Drills for Strikers

1) Stand in a natural stance and close your eyes. Your partner will push you slowly and gently but firmly in your upper body, your arms or your head from any direction while he is facing you. The challenge is for you to stay relaxed while contact is made and react to the push without over-reacting. Your partner can halt his push at any time in which case you must be sensitive to it and also stop your reaction (your movement).

2) Repeat Exercise One from above but this time - while staying relaxed and reacting without over-reacting - use one or both of your arms to deflect the incoming push away from your body (your eyes will be closed while you do this). There is no 'correct' way to do this and this is not like basic blocking practice where you use a prescribed response. Your response depends entirely on the force being applied against you and it is up to you to choose the most expedient manner to remove the pressure. Perform this sensitivity drill in a slow and relaxed manner.

3) Again, repeat Exercise One making sure that you are reacting without over-reacting but this time your response will be offensive. React to the stimulus by launching your own attack (eyes closed still). For example, if your partner pushes your left shoulder, you may withdraw that shoulder while moving your right shoulder forward into a punch. As with Exercise Two above there is no 'right' or 'wrong' way to respond, you simply respond as necessary.

This exercise should still be done slowly and in a relaxed manner. For further safety wear pads and / or a head guard if you deem it necessary.

4) Repeat Exercise Two but this time after you have deflected the push away from you follow up with a trap, a lock or a wrench. Keep things slow and relaxed.

5) Repeat Exercise Four but after trapping, locking or wrenching your partner's arm follow up with an offensive striking technique. Continue to work through this sensitivity drill in a slow and relaxed manner.

Mizu no Kokoro: Sensitivity Drills for Grapplers

1) One person starts this exercise on his back with his hands tucked into his belt at the front. The second person takes Side Control over the person on the ground with his hands held behind his lower back or also tucked into his belt behind (in this case be careful if / when you are rolling during this exercise).

The person pinned down - without the use of his arms - must escape the pin. The person in side control must attempt to maintain his position. Perform this exercise for a set period of time before alternating roles.

2) Repeat Exercise One but this time have the person on the ground start the exercise face down with his training partner over his back.

Mizu no Kokoro: Sensitivity Drill for the Clinch

1) To complete this exercise you will need a Swiss ball. One person starts with his back against a wall (or the ring / cage). The second person places the Swiss ball between the two training partners and leans his weight against the Swiss ball applying pressure through the ball to the person pinned against the wall.

From this position the person pinned against the wall attempts to escape while the one doing the pinning attempts to keep the Swiss ball pushed against his training partner.

For this exercise you can disallow either person from using their arms, allow both to use their arms or have only one or the other able to use their arms.