Training Cards
Smart Defences teaches you to activate a complete system of awareness, movement, and control through twenty seven core defensive movements. Each practice follows the loop — Be Aware · Prepare · Respond · Improve — where imagination guides motion and motion refines awareness. You begin by visualising a realistic attack, performing the matching movement with intent, and allowing the body and mind to operate as one. Each repetition links perception, decision, and action, building a state of readiness where awareness becomes instinct. With consistent, focused sessions, this process sharpens focus and composure, transforming hesitation into calm, purposeful response both in training and in daily life.
To keep the system active, the body must move as a single, continuous structure. Alignment begins from the top of the head to the base of the spine, with the shoulders relaxed, the breath steady, and the pelvis balanced to connect upper and lower halves. Power rises naturally from the ground, travelling through this structure and flowing outward with purpose. Training alternates between brake—the isometric stability that builds internal awareness and stores energy and flow—the smooth isotonic release that channels that energy into precise, coordinated movement. Together, they create strength that is grounded yet adaptable, allowing control under pressure without rigidity or force.
Once this alignment is mastered, awareness extends beyond the self. The same system that regulates your own posture and timing also teaches you to sense the intent of others. Subtle shifts in breathing, stance, or focus become clear signals, and because your body and mind are already unified, these cues register instantly. This allows you to respond before an attack or confrontation fully unfolds. The brake-and-flow rhythm builds patience and timing, while the signal-to-noise discipline filters emotion from perception. In time, you don’t simply defend — you understand. You read intent through movement, stay calm under uncertainty, and move with deliberate precision in every encounter.