Wrestling Moves
Share Us
  • LIBRARY
    • Cary Kolat >
      • Collegiate >
        • Feet Offense >
          • Stance & Motion Series
          • Penetration Step Series
          • Offensive Tie-Up Positions
          • What are the Basic Takedowns
          • Getting Angles on Takedowns
          • Handfighting Series
          • Double Leg Series
          • Single Leg Series
          • High Crotch Finishing High Series
          • Firemans Carry Series
          • High Crotch Crackdown Finish on Mat
          • Russian 2 on 1 Series
          • Front Headlock on Mat Finish
          • Duck Under Series
          • Arm Drag
          • Desperation Down by 1 or 2 Series
          • Desperation Down by 3 or More Series
        • Feet Defense >
          • Clearing Ties Series
          • Clearing the Collar Tie
          • Defend the Front Headlock Standing Position
          • Defending Single Leg on the Mat
          • Defending High Crotch On Feet
          • Defending High Crotch on Mat Series
          • Handfighting Defense Series
          • Defending the Cement Job or Cowboy Series
        • Bottom >
          • Referees Position
          • Push Back Sit-Out Series
          • Hips Away Sit Out Series
          • Sit & Switch Series
          • Peterson Roll Series
          • Stand Up Series
          • Standing Switch Series
          • Defending Legs Series
          • Defending Tight Waist Series
          • Granby Roll Series
          • Fighting Off Back Series
        • Top Offense >
          • Breakdowns
          • Returning Opponent From Stand-Up
          • Wrist & Short Arm Bar
          • Short Arm Bar Series
          • Half Series
          • 2 on 1 Tilt Set-Up Series
          • Leg Wrestling Series
          • Cross Wrist Series
        • Collegiate Drills >
          • Feet Drills >
            • Shadow Wrestling / Motion
            • Proper Penetration Drills
            • Defending Front Headlock Drills
            • Position Drils Stance
            • Back Step Drills
            • Back Arch Drills
            • Shot Build Up Drills
            • Position & Balance Drills
          • Top Drills >
            • Riding Drills
            • Getting Legs in Drills
          • Bottom Drills >
            • First Move Drills
            • Stand-Up Drills
            • Hip Heist Drills
            • Holding Your Base Drills
            • Base Building Drills
            • Granby Drills
            • Defending Tight Waist Drill
            • Defending Legs Drill
        • Reaction Drills >
          • Reaction Drill Series
      • 4 to 6 Year Teaching Curriculum >
        • Level 1 >
          • Introduction to Teaching Curriculum
          • Feet Offense >
            • Stance
            • Set-Ups
            • Double Leg
            • Single Leg
            • High Crotch
            • Fireman's Carry
            • Duck Under
          • Feet Defense >
            • Sprawl
            • Defend Double Leg
            • Defend Single Leg
            • Defend High Crotch
            • Defend Front Headlock
          • Counter Offense >
            • Front Headlock
            • Re-Shot
          • Feet Drils >
            • Position Focus
          • Top >
            • Breakdowns
            • Riding Skills
            • Tight Waist & Half Nelson
            • Wrist & Half Nelson
            • Arm Bar & Half Nelson
            • Wrist & Cradle
          • Top Drills
          • Bottom >
            • Holding Base
            • Base Building
            • Sealing Off
            • Clearing Wrist
            • Sit-Out
            • Switch
            • Stand-Up
            • Hip Heist
            • Defend Half Nelson
            • Defend Arm Bar
            • Defend Nearside Cradle
            • Defend Far Side Cradle
          • Bottom Drills
      • Freestyle >
        • Feet Offense >
          • Turning Basic Takedowns into 4 Point Moves
          • Transition From Takedown to Ankle Lace
          • Fireman's Carry to Turn
          • Arm Throw From Knees
          • Arm Throw Standing
          • 5 Point Throws
          • Beating the Tripod
        • Feet Defense >
          • Defense High Crotch with Crotch Lift
          • Chest Lock
          • Defend High Crotch with Waist Roll
          • Russian Foot Hook Defense
        • Top Turns >
          • Leg Lace
          • Mid Level Gutwrench
          • Trap Arm Gutwrench
          • Crotch Lift
        • Bottom >
          • Leg Lace Defense
          • Mid Level Gutwrench Defense
        • Freestyle Drills >
          • Feet Offense >
            • Beating the Tripod Drill
            • Back Step Drills
            • Back Arch Drills
        • Feet Defense >
          • Holding Tripod Drill
        • Position Drills >
          • Feet Position Drill
      • Camp (Collegiate & Freestyle) >
        • Wabash Camp 2019
        • Florida Camp 2019
        • March 1-2 Folkstyle Camp 2008
        • July 13-17 Folkstyle Camp
        • September 13 Escape Camp
        • August 1 Takedown Camp 2009
        • Albany Camp Dec. 28, 2009
        • GA Camp June 12, 2010
        • MD Camp September 25, 2010
        • UNC Summer Camp Level 1
        • UNC Summer Camp Level 3
        • Dark Horse Clinic 2014
        • WA Coaches Clinic
        • Poeta Wrestling Club Camp 2016
        • NC Coaches Clinic 2014
      • Technique Questions
      • Live Online Clinics >
        • 2010 Freestyle: Gutwrench, Duckunder, Underhook
      • Cary's Perspective >
        • Mongolian Mental Toughness Story
        • Warming Up For Competition: The Third Match
        • Studying Video
        • How To Drill Properly
        • Weight Cutting
        • Transition From High School To College
        • Winning Four State Titles
        • All Perspective Clips
      • Practice Plans
      • Team Talks
    • Joe Dubuque >
      • Collegiate >
        • Feet Offense >
          • Set-Ups
          • Single Leg Series
          • Underhook Series
        • Top Offense >
          • Riding Position
          • Tilts
          • Leg Riding
        • Bottom >
          • Stand Up Series
          • Leg Defense Series
          • Hand Fighting to Escape
          • Clearing Crab Ride
    • Kerry McCoy >
      • Collegiate >
        • Feet Offense >
          • Collar Tie Series
          • High Single Leg Series
        • Bottom >
          • Breakdown Series
          • Tilt Series
    • Teague Moore >
      • Collegiate >
        • Feet Offense >
          • High Crotch Series
          • High Single Leg Series
          • Sweep Single Leg Series
          • Throw By Series
          • Low Single Leg Series
          • Underhook Series
          • Front Headlock Series
          • Standing Headlock Series
          • Inside Trip Series
          • High Crotch Crackdown Series
        • Feet Defense >
          • Defending High Crotch Series
    • Mike Rogers >
      • Feet Offense >
        • Cradle From Standing Series
        • Underhook Series
      • Feet Defense >
        • Defending High Crotch
      • Top Offense >
        • Cradle Series
      • Bottom >
        • Defending Legs to Cradle
      • Collegiate Drills >
        • Feet Drills >
          • Front Headlock to Cradle Drill
          • Countering High Crotch Drill
          • Under Hook Finish Drill
    • CD Mock >
      • Collegiate >
        • Feet Offense >
          • Outside Step Arm Drag Series
        • Top Offense >
          • Cross Arm Riding Series
    • Drew Headlee >
      • Feet Offense >
        • Turk & Low Leg Cradle
      • Top Offense >
        • Turk & Low Leg Cradle
    • Tony Purler >
      • Purler Drilling Philosphy
      • Top Offense >
        • Leg Offense
      • Bottom >
        • Leg Defense
  • Join Library
    • Cancel Membership
  • Blog
  • CAMPS
    • Kolat Camps
    • Tony Purler Camps
  • Kolat Prime
  • Assign Workouts
  • STORE

Bottom Defense/Live Sprint Go's

11/23/2015

0 Comments

 
User:  KOLAT

​1-1.5 hr Training Session:
  Warm-up will focus on bottom defense and basic skill positions allowing us to create space and earn our 1-point escape.  The technical side will be defending legs with some simple foot fighting positions.  Live wrestling will be sprint based with strategic go’s placed into duration bouts.


Warm-up 30 minutes

We will warm-up with drilling to start session.  Once everyone is loose drilling should take on a high pace to get reps accomplished.
    •    Jog 5 min
    •    Stand & cut 10 reps (each man)
    •    Hip heist 10 reps (each man) 
    •    Defend foot first attack 1.5 (each man)
    •    Defend knee first attack 1.5 (each man) 
    •    Foot fight 1.5 (each man)
    •    Tripod Roll Through 1.5 (each man)
    •    Granby out of power half 1.5 (each man)

Live Wrestling

Duration go’s but designed to be controlled by coach to keep high pace sprint actions in the wrestling.  Change actions to best fit your team and it’s current performance.

Go #1:  Have 3 partners ready to train each go will be 3 minutes immediately going to next partner after 3 minute go.  Cycle to be completed 3x’s:
    •    1 min feet (no turn in :20 sec. cut him)
    •    :30 sec each man down (get out keep wrestling)
    •    1 min feet (no turn in :20 sec. cut him)
 
Go #2:  7 min bout but coach will change strategy or positions during bout.  Break between sprints is coach’s discretion below are examples change based on your team and performance:
    •    :45 sec feet score 0-0
    •    Break
    •    :15 sec referee position top up by 1 (each man)
    •    Break
    •    :30 sec feet score 0-0
    •    Break
    •    :20 sec in on your best shot 0-0 (each man)
    •    Break
    •    1 min feet score 0-0
    •    Break
    •    :15 sec referee position bottom up by 1 (each man)
    •    Break
    •    :30 sec feet down by 1 (each man)
    •    Break
    •    :20 sec in on your best shot 0-0 (each man)
    •    Break
    •    :30 sec bottom down by 1 (each man)
    •    Break
    •    :25 sec feet time remaining get the last takedown!
 
Conditioning 3 minutes

3 min go’s line drill to get feet moving when tired.  Put leader in front for minute and team must stay in stance and follow him.  Break for :30 sec between each 1-minute go.
Bottom Defense/Live Sprint Go's
File Size: 5112 kb
File Type: docx
Download File

0 Comments



Leave a Reply.

    Users

    All
    Beatty142
    Berno19@aol.com
    Chinn
    CHWY-Brent
    Clinton Davis
    Coach Jake
    Coatesville Red Raider
    Finish Strong
    Freestyle
    Grizzly Bob
    Jduram
    Juanramos
    KContardi
    Kiley
    KOLAT
    Mark Smith
    PHS_Wrestling
    PSalvo
    Sda4vols
    Shawnnoh
    Smgullikson
    Titanpride
    Tullahomawrestling
    User Training Plans
    Yscombat

    RSS Feed

Contact Us
Copyright © 2020 Kolat.com
Terms of Service
Join Email List
​
Live Chat Support ×

Connecting

You: ::content::
::agent_name:: ::content::
::content::
::content::