Each training session should begin with warm-up exercises. While they may be boring to watch, they are very important, for even the greatest Jedi must stretch and loosen up to keep from pulling muscles and getting other injures. Students should also do strengthening exercises like push-ups for arm muscles, and sit-ups and leg raises for stomach muscles. Sometimes "bridging," in which one makes one's body into a bridge in order to strengthen one's back and neck, is also a good idea.

Falling practice should usually be a regular part of training for every Jedi. Since students are thrown in all directions, they must learn how to fall every which way. They should learn the proper ways to fall backward, to both sides, and to the front.

Throws
Punches
Eagle Training Technique

Throws

One good throw is done this way: when the Jedi executes this throw, she pushes the opponent backward, breaking his balance to the rear. When the opponent tries to step back and regain balance, the Jedi steps in and hooks one leg around one of the opponent's legs, sweeping it out from under him, who will normally then fall to the ground.

Another good throw is done this way. This sacrifice technique is used when you opponent moves in to attack. As he attacks, you step in close, grab him by the lapels, and fall down on your back, placing one of your feet in your opponent's stomach. As you fall, you pull hard on the opponent's lapels and straighten out the leg that is planted in your opponent's stomach. As you do this your opponent will go flying over your head and land on his back.

But always remember for every hold, choke, or lock, there is an escape, just as there is always a countermove for every throw. Students should practice these as well, and can often prevent their opponents from getting good chokes or locks and throws on them.

Punches

A proper fist is made in this way: clench the fingers of your hand tightly together into a ball. Squeeze as firmly as you can, as if trying to get all the air out of your fist. Then close your thumb tightly over your first two fingers, binding your fingers together firmly.

A description of how to execute a punch will help explain. Picture a Jedi standing in a straight and natural posture. The only part of his body that has any tension is a special part called the tant'ien (a Chinese word). The tant'ien is that point on the body about two inches below the belly button. This point is considered to be the center of balance and strength in the human body.

The Jedi's hands are held in fists at his sides, just above the hips, palms facing upward. The arms and shoulders are relaxed (not limp, but relaxed).

The Jedi starts moving one hand out toward the target in front of him, the elbow rubbing close against the body as the arm moves forward. The arm thrusts straight forward and at the last moment, before the arm is completely extended, (extended, not locked straight) the fist twists like a corkscrew so that the palm faces downward as it strikes the target. The body is relaxed until the point of contact, and at this moment the tant'ien tightens completely and creates a chain reaction, with all the muscles of the body tightening as a unit. This happens for only a fraction of a second while the punch is executed, and then the body relaxes again.

A Jedi must learn to control himself and his actions at any speed. It is not at all true that slow means easy. It might look easy, but try, for example, to get up from a chair in slow motion, or even harder, try sitting down in the same way. Do this without wobbling, with perfect control and balance, and you will see that slow actions can be very hard indeed.

Eagle Training Technique

If you have bad shoulders, take caution while using this technique, for it is very strenuous on the shoulders.

You must stand to do this technique because gravity plays an important role. To start this technique, you touch your two middle fingers together with your thumb. This is sort of like the lotus hand but with your middle and ring finger. It should look almost like the heavy metal sign. Now that your hands are in the right position, move as if to give a hug to an imaginary person standing in front of you. This should make a sort of a circle with your hands and body. Make sure your elbows are down and your hands are right in front of your chest.

Now turn your hands so that the back of your hand is facing you and your fingers are facing outwards. Now close your eyes and see how long you can hold this position. When you inhale, try drawing the Force into your body from the ground. Feel it entering through your feet and climbing up your legs. Feel it climb up your spine into your mind. Once you feel the energy in your mind, hold your breath for a second. Feel the Force flowing in your mind. Then send the Force to your arms and shoulders to energize them. The object of this technique is to free your arms so that you may hold them in that position forever.