One Step Ahead

OSA Training: Stand Up, Stand Free

 

Movement. Balance and Unshakable power.

Today’s training will challenge how you move, how you react and how well you hold your space under pressure.
You’re not just learning to defend - you’re learning to refuse.

 

Today: Move + Resist in The Fence

With these two short videos we will continue building your foundation.
Now that you’ve found your stance - it’s time to own it, under pressure.

Each video is just over 2 minutes.
Watch. Follow along. Then get practising.

 

What You’ll Learn:

Video 1: Keep Your Distance
Learn how to maintain safe space. If he can’t reach you, he can’t grab you.
You’ll shadow your partner’s movement in every direction, adjusting your Fence to stay just out of reach.

Video 2: Stand Your Ground
Time to stress test your stance.
Let your partner (safely!) push or pull you from different angles while you keep your shape, adjust your base, and lock into your Fence.

  

Practice Plan for Today

 

With a Partner:

For Distance Control (Video 1):

• One person leads, the other follows while maintaining safe distance.
• Move forwards, back, side-to-side - but keep your distance throughout.
• Try switching roles after 60 seconds.

“It’s true that if you can control the space, you can control the encounter.”

 

For Resistance (Video 2):

1. Stand in The Fence.
2. Partner gently pushes you - front, back, left, right.
3. Allow them to move you. Just make sure you quickly find your Fence.
4. Repeat with pulls. Then do it from behind.

Try each scenario 3 times, then switch roles.

 

Training Solo?

No problem.

• Visualise someone in front of you grabbing or pushing.
• React to them by moving away.
• Reset, then repeat in all directions.
• Use a mirror to check your shape and posture.

 

“This is the day you start becoming drag- and push-proof.”

 

Why It Matters

When someone wants to take control, they either try to get close or move you.

Today’s drills address both of these.

These drills will also improve your balance, power and abilities in real-life - without needing a black belt.