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Working Initial Leg Defenses

11/3/2015

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User Name:  Kevin
Coaching Background (level, year exp., etc.):  20+ years high school. Head Coach 15 years.
Training Level:  High School
Wrestling Style:  Collegiate

Session Goal:  working initial leg defenses.

Approx. Warm-Up Time:  20 min

Warm-Up Design:  
  • 10 min Jogging
  • Tumbling and dynamic warm ups
  • 10 min position drilling. Stance motion w/ "Down Block" "sprawl" "circle" "shoot Partner 30 sec 2x Each: Mirror, Scarecrow, Cowboy Sprawl, Head Position, cowboy rides (top and bottom drill: bottom man moves top man follows w/ pressure). Solo Drills: X5 Each: Stand cut, Stand- cut- Shoot, Change over, Change over -Stand-cut-shoot, switch, switch to stand, Sit to shrug, Half switch to sit shrug

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  2 min per rotate 2 turns each: (HF= hand fight; DB=Down Block, HH = Hip heist) lower and upper are partner A/b in the chain drill
  • Drilling 1. HF: Shot Re Shot (keep head position; absorb, circle, hard re shot)
  • 2. HF: Shoot- DOWN BLOCK AND SPIN- TAKE HIPS OUT
  • 3: HF: Shot -RE SHOT-DB and spin: HH (no score; just a flurry)
  • 4: HF: Shot-DOWN BLOCK TO FRONT HEAD AND SCORE-
  • 5: HF: Shot-RE SHOT (get in deep)- hip defense (whizzer, stuff head, gut wraps, or trick/funk)
  • 6: Refs positon: Line up opposite side for top bottom: Changer Over to stand and cut shoot and takedown
  • 7: Refs Pos: Cowboy Rides to legs in and turn (4 min) Technique: working through all these clips could take some time. Just depends on experience level of kids.
  • 8: use Clip 1 and 2: Warm up w/ top man going side to side trying to slide in foot first leg and bottom man block w/ knees. Let this continue about 30 sec; blow the whistle and go to a foot instep block and clear. Combine clip 1 and 2.
  • 9. Allow leg in and mule kick defense: Clip 3
  • 10: Switching the leg Clip 4.
  • 11. knee drop out of power half: Clip 5. It is good to drill this solo as well. We combine this w/ the swim/ tripod but add in the knee drop to tilt hips and slide out.
  • 12. Clip six: granby out. We do a variation called free leg. Same motion but more force and the kick and hip heist is done when rolling across shoulders. Usually good for 5 points.

Clips Used in Session:
  • Defending Legs Foot First Attack with Elbow
  • Defending Legs Grab Instep
  • Defending Legs Mule Kick
  • Defending Legs Switch Out
  • Defending Legs Tripod and Knee Drop Out of Power Half
  • ​Defending Legs Granby Out of Cross Body

Approx. Live Wrestling:  30 min

Live Wrestling Design:  Groups of 3 or four
  • Situation: Head inside single on mat 20 sec
  • Situation: Single up whizzer in 20 sec
  • Situation: Front Head lock
  • Situation: 2 on 1 top and bottom
  • Situation: leg in: 1. bottom man in tripod 2. bottom man knees on mat 3. Same as 2 top man has power half 4. leg bottom man sat to hip 20 sec goes of top and bottom refs position

Approx. Conditioning Time:  5 min

Conditioning Design:  spin drills. depending on how hard they wrestle.
Working Initial Leg Defenses
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File Type: docx
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