Systema leg mobilty drills
There are always a huge number of drlls and exercises that one can focus on....but whch ones do we focus on ? First of all doing anyting will always be better than doing nothing unless it is untraining us instead of training and refining us physically or technically. This mobility drill is one of my favorites, you can do it just about anywhere. The drill can be done everyday if you wish however jjust remember that the more intensity the rest required. I would suggest doing it gently at first maybe twice a week. See how your muscles and joints feel and go more or less intense as you see fit.
Hacky sack mobilty drill - Ok so if you don't know what a hacky sack is or how to use one just watch the video link.
http://www.youtube.com/watch?v=i_cOtxKG_ro&feature=related
What your gong to do is play hacky sack but without the sack. Your hands will become the ball. You are gong to kick using your knees, feet at one of your hands, put your foot back down on the ground and immediately bring the foot back up to hit your hand again. Get creative, switch hands and move your hand to the front, side, and behind you as you kick. Switch kicking legs whenever you want. What you want to achieve is the ability to kick quickly in any direction from any stance with speed and relaxtion. Relaxation is THE key to kicks that blast people off their feet just as the Systema punch does. It's harder then it looks, have fun.