Developing good body alignment

Throwing and catching objects while on the move

Throw and catch things any which way as you walk eg common objects such as tennis balls, basketball, bottles, paper boxes, bags, sticks, etc. Throw the objects in font of you, to the sides, from back to the front, front to the back, one side to the next, from under the legs to the head, and so on. Pay the most attention to the breath and your posture and the least to catching the objects.

Although this is a solo exercise it can also be executed with a partner. With a partner just throw things, catch, and return throw to each other while both of you are on the move.

The main purpose of this drill is not to catch the objects but to keep good body structure, awareness and alignment while you are moving about. This drill is also about preserving your awareness while multi-tasking eg, while evading a group attack you have to look for openings in your attackers from which you can launch counter strikes or any other options that you decide to do.