In Bando, we say that every technique has 3 phases: the pre-technique, the execution of the technique, and the post-technique. This is often shortened to Pre, Ex, and Post.

One of the most important pre-techniques is the cover. A cover always accompanies a punch or a block, for example. And when you do a cover properly, you automatically create the Safety X before your block.

Don’t cheat these different parts of the cover – practice them slowly until you can automatically do each part without consciously focusing on them.