Kadochnikov System. Stage I. Preparation of the body

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Karin McBride
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1 Kadochnikov System International Association Stage I. Preparation of the body Special methods of lower acrobatics to master the movement skills of a fighter

2 Stage I. Preparation of the body Special methods of lower acrobatics to master the movement skills of a fighter General principles It s 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. It s 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 can t 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.

3 On the one hand, it s a section, which includes the techniques of safe break-falls, rolls over, rolls, crawling, sliding and a lot of other points. On the other hand, if we regard the actions, united in the section The lower acrobatics, from the functional point of view, we ll see that it is a whole complex of movement skills which are applied to move away from the line of attack supposed by an opponent, to shorten distance to the opponent, to perform some maneuver, trick or secret approaching to the rival, to make blows, to pick a weapon or other object up for throwing, or to protect yourself from possible injures in case of various falls. The third important aspect is the impact of movement skills, described in the section The lower acrobatics, on the general coordination abilities, on the stability of the vestibular apparatus and on the ability of more complex perception of the surrounding space. The rational sequence of the training process consists of the following steps: rolling and falling, sliding, rolling over and creeping. The practical mastering methods It s advisable to begin with mastering the technique of rolls because it seems to be familiar from your school program, so it doesn t make you strained physically when you have to learn something new. Moreover, the technique of rolls can train your vestibular apparatus in short terms and quite effectively. That helps you to do more complicated exercises easily. While mastering the rolls, we usually resort to a number of preparation and intermediate exercises, which favour the development of the proper technique right from the beginning.

4 A roll forward from a knee.

5 For example, before mastering rolls from the upright position, we usually do the same thing from the sitting position or from a knee. The number of lead-in and intermediate exercises is uncountable. The main thing is to come eventually to the proper movement. The mastering of break-falls requires the same thoroughness. The main requirement here is to perform them silently, softly and safely (different kinds of break-falls are essential elements of self-defense) and after performing, to take a position that enables you to react to further actions. The attention should be paid to avoiding irrational, needless contraction of muscles, which don t take part in the movement directly. The basic secret of falling is to move the center of gravity before the beginning of the falling phase as low as possible. Crawling and noiseless movement make few difficulties when the technique of these movements is mastered. It s possible to make different combinations of these basic elements. For example, you may fall on your chest from the upright position, to turn on your back, to roll backward over a shoulder, then over the other one, fall on your side and so on. The main requirement in using such combinations: the exercise, which follows the previous one, must be soft and logical, it mustn t destroy the general mechanics of consecutive movements; it should be the continuation of the concluding phase of the previous exercise. It imparts the skill of controlling one s body, of feeling the rhythm and inertia of the movement. It also helps to develop the vestibular apparatus and the perception of space. As the skill of performing the elements of the lower acrobatics becomes sound, these elements may be brought from the basic

6 A roll forward from the upright position

7 part of the training (where we deal with the technical actions and elements which require explanation and training) to the warming-up. As warming-up exercises, the elements of the lower acrobatics play a double role they warm up the muscles and help to keep the motor skill of the necessary level. Moreover, it s necessary to master and to perfect skills of the lower acrobatics when they are performed not only from static positions, but also during movement: in picking a weapon and other objects up, in overcoming obstacles. The obstacles may be of different forms depending on the place where training takes place and technical means that are used. The obstacle may be made of sports equipment (vaulting horse, buck, banks, bars, mats, etc.), if the training is held in a gymnastic hall, or a standard obstacle course may be used. 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. There s a possible difficulty at the initial stage of mastering these skills. It s 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.

8 A break-fall while sliding with the legs forward

9 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. The easiest kind of actions from this section is falling on the chest. Standing in the basic stance, lower the pelvis as low as possible, then cast your legs back (but don t join them) and land on your arms which are brought forward and bent at the elbows. Pull your elbows to the sides. Your arms should cushion the fall because of the elastic properties of the strained muscles. The contact between your arms and the surface begins with the tips of your fingers; then you use your fingers and hands. The process finishes by touching the surface with the inner part of your forearms. Thus you effectively damp the energy of falling and cushion it softly and slowly. Crawling In comparison with other elements of the lower acrobatics, crawling seems to be simple and innocent child s play, but we shouldn t underestimate the developing and educational potential of this section. Crawling on one s 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 don t take part in the action; they must be behind your back. It s 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.

10 Crawling on one s stomach

11 Crawling on one s back is performed when your arms are in a position as if they carry a weapon. Here, as in the crawling on one s stomach, we use the work of the whole body, not only the work of your legs, which push the body forward. The movement is cyclic and is preformed symmetrically the left and the right leg in turn, using all the muscles of the body. It s important to perform all the exercises without fixing your sight on your arms or legs, which are involved in some active action. All the exercises must be mastered to such a level, that you could do them without visual control over the movements of your body. The switching of your attention from the environment to your body in the course of fighting may be fatal. Those movements that require visual control are considered to be mastered insufficiently. РBuilding 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.

13 An exercise «Crocodile»

14 An exercise «A curved step»

15 Test questions and tasks 1. What are the exercises of lower acrobatics designed for? 2. Give an example of several elements from the lower acrobatics which can be used for approaching your opponent or moving away from him. 3. Identify several general requirements while mastering break-falls. 4. From what position do we begin to master the technique of performing rolls?

16 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

17 10. Master the technique of performing back and forward rolls from the upright position. 11. Master the technique of performing general types of break-falls. (Don t forget about the main secret in mastering this technique move the center of gravity before the beginning of the falling phase as lower as possible). 12. Master the technique of crawling. 13. Master the technique of performing the complex exercise The Star. 14. Make up yourself several combinations from the basic elements. 15. Make up your own program for warming-up from the exercises of the lower acrobatics.

Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79.

Reference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79. STRAND: Gymnastics CLASS LEVEL: Infants LESSON: 4 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions of walking, running, stopping and jumping. Develop travelling on