Situational / Notebook / Open

Seated reflection round

A short reflection to carry one useful lesson forward.

Shapes grouped by the position they belong to, plus the reflection blocks that turn a class into notes.

Phases of this study

1. Sit. Choose one moment you understood better today.
2. Shift. Record one question.
3. Sit. Choose the drill to revisit.
4. Hold. Close the notebook.

Common faults

Listing everything

Ten notes instead of one lesson.

No next step

The round ends without a drill to return to.

Skipping it

The reflection is dropped because it does not feel like training.

Why it matters

One kept lesson a week is more than most people manage, and the lesson that gets written down is the one that survives to the next class. The round is short on purpose: a minute is enough to name a moment, a question and a drill.

Drill prescription

1 rounds of 60 seconds work with 0 seconds rest. One lesson, one question, one drill to revisit.

Scope

A reflection block, not a movement study: solo, with a notebook, and not coach-verified.

Cues the timer will call

1. Choose one moment you understood better today.
2. Record one question without grading yourself.
3. Choose a familiar drill to revisit next time.

Movement notes: Seated base

1. Sit tall. Use a comfortable seated position on a mat.
2. Set a base. Keep one foot available to support movement.
3. Hands ready. Hands can frame or post according to the task.
4. Hold. Pause without collapsing onto the lower back.

Watch for. This shows solo base only, not a partner escape.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.