Capoeira Training Ideas/Plans
An attempt to be explicit about what I mean when I think of “progressive resistance” for training capoeira.
- Simple techniques.
- Trained with simultaneous emphasis on attack and defence.
- Energetic enough to make training valuable.
- Steady increase in energy.
These are the filling for a generic class template. This is the bit that changes from session to session. The whole structure is something like this:
- Warm up. I think getting a consistent routine to begin will encourage people to turn up and start moving.
- Movement games. No direct strikes and no takedowns; instead we need emphasis on constant movement and fluidity.
- Free games. Use any techniques you want.
The following exercises loosely follow this progression:
- Attack in isolation. No defense so always successful.
- Defender provides simple resistance to “correct” attack.
- Defender increases resistance so attacks often fail.
- Complete freedom to integrate attacks/defence into game.
Meia lua de frente
Most of this is done quite slowly: certainly not fast enough to damage on impact. The important details are distance, timing and (un)predictability.
- Steady ginga to allow analysing distance. No escapes. (Basic move.) Defender is observing. (Telegraphing.)
- Partner tries to maintain safe distance so attacker must enter. (Distance for both parties.)
- Defender must watch and esquiva lateral. (Telegraphing.) Attacker must learning timing to increase difficulty. (Timing.)
- Defender can move and escape in any way, in and out of range. Start getting a bit faster at this point. (Uncontrolled distance, timing, more energetic.)
- Each person is attacker and defender at the same time. (Total unpredictability.)
Each stage will need time to swap attacker/defender and time to swap partners, ie 4T for some time T. Assume T=3 minutes, each stage is at least 12 minutes long. With 5 stages and explanation time there’s over an hour of training material there.
Stolen from Fantasma. This can probably be adapted for any pair of ginga/rasteira — inside foot, outside foot, etc.
- Slow ginga. Go for a relaxed rasteira to suit the tempo. Hold the foot (more than a mark, less than a sweep). (Timing, distance.)
- As above but faster. (Timing.)
- Better defence: using observation to pull the foot. (Energy.)
- Full ginga. Defender can withdraw/weight foot as necessary to thwart attacker.
Space control and Balance
I’m picturing something like a small circle, maybe 2m across. The aim is to move round the circle claiming space or escaping into space without using attacks, only “moving” the other person.