For a printable PDF version of this workout click: Freestyle: Crotch Lift Training Session
Freestyle: Crotch Lift Training Session
Freestyle wrestling has always I believe been the biggest success story when teaching athletes how to be more strategic and given them the ability of scoring when your opponent attacks. This session will focus on the crotch lift when your opponent has attempted a high crotch takedown. You should use this session to keep your wrestlers relaxed so they are not over reacting out of fear and to look for scoring options.
Warm-Up 20 minutes
- Jog/tumble
- Head position no hands
- Head position with hands
- Holding a tripod to defend point drill
- Gut wrench partner drill simply defend to loosen up rib cage
Technique 55 minutes
During the technique teaching be sure that they are concentrating on not over reacting to opponents shots and using the opportunity to see all scoring possibilities. This will be tough for first time freestyle wrestlers they have been taught to always sprawl when they are under attack. Use the following link for the entire series and more detail if needed: Crotch Lift Series
- Being offensive when being attacked
- Tie crotch lift & pick-up together
- Opponent go’s low crotch lift fall back finish
Live Wrestling 20 minutes
Situational wrestling is key when learning to execute. This will be tough for those attempting the crotch lift with partners knowing exactly what they are attempting. As a coach what you are looking for is how well they keep balance, are they now comfortable letting a guy in on the leg, and are they close to scoring. The first section of live is combative drilling where the wrestler shooting the high crotch is moving and setting up the shot. You are to let him in on your leg and once in it is live. No more than :20 sec of wrestling after each shot:
- 6 min one mat shooting high-c other man looking for crotch lift
- 2 min break
- 6 min one mat shooting high-c other man looking for crotch lift
- 2 min break
- 1 three period live bout
Conditioning 6 minutes
- Tripod holds 3 min straight each man
Warm-down 5 minutes
-Partner stretch
Total Practice Time 106 Minutes
For a printable PDF version of this workout click: Freestyle: Crotch Lift Training Session
