Systema. General body stretching on the floor, then on our back with arms and legs off the floor at all times. Have to write big numbers in the air 1-10 and back again – right leg, left arm, left leg, right arm, both legs, both arms. Harder than it sounds.
Stepping or moving out of a kick . Then moving, avoiding and leaving a gift or causing a little disrupt. Pushups etc between all the drills to reset the brain and tire our arms.
A body hug, learning to relax and be heavy. Then using the weightedness to move the attacker, quite subtle. Then avoiding the grab or hug by moving, absorbing – messing with the attacker’s timing, just enough. Then adding in preemptive strike or slap, jamming.
Be not there, but if you are there, be first!