<![CDATA[Wrestling Moves - Practice Plans]]>Sat, 03 Jan 2026 04:13:48 -0500Weebly<![CDATA[Training Session:  Bottom Clearing Rides to Heist / Stand-Up]]>Thu, 30 Aug 2018 16:25:32 GMThttps://www.kolat.com/practice-plans/training-session-bottom-clearing-rides-to-heist-stand-upUSER:  KOLAT
Style:  Collegiate
 
Warm-Up 20 minutes

  • Plyo’s 2 Rounds:
    • Plyo Push-up 20
    • Box Jump 10
    • Lateral Box Jump 30
    • Plyo Lunge 20
    • Traveling Push-Up Over Ball 20
    • Pike Jump 20
    • Plank 2 Minute Hold / 1 Minute L Site
  • Stretching
 
Technique Bottom 40 Minutes

  • Clearing tight waist to heist and stand-up
  • Clearing wrist ride to heist and stand-up
  • Clearing 2 on 1 to heist and stand-up
  • 50 explosive stands each man
 
Conditioning:

  • 100 Bar push-ups
  • 100 Flutter kicks using 1, 2, 3, = 1 count
  • 100 KB Swings
 
Total Practice Time Approx. 75 Minutes
Copyright © 2018 Kolat.com LLC

]]><![CDATA[Training Session:  Freestyle Live Session]]>Tue, 28 Aug 2018 16:47:21 GMThttps://www.kolat.com/practice-plans/training-session-freestyle-live-session4721951USER:  KOLAT
Style:  Freestyle
 
Warm-Up 20 minutes

  • Tumble / Stretching
  • Line Drill
 
Live Situational Wrestling 20 Minutes
 
Feet Defense:
 
:20 sec go with equal rest, repeat each situation 4x’s

  • Mid Gut
  • Lace both knees attacked
  • Low Gut
  • 1 Knee
  • Mid Gut
  • Tripod
 
Live Matches:

  • 2 matches
 
Total Practice Time Approx. 60 Minutes
Copyright © 2018 Kolat.com LLC]]><![CDATA[Training Session:  Single Leg - Clearing Ties Session]]>Tue, 28 Aug 2018 16:45:12 GMThttps://www.kolat.com/practice-plans/training-session-single-leg-clearing-ties-sessionUSER:  KOLAT
Style:  Collegiate

Training Session:  Single Leg – Clearing Ties Session
 
Warm-Up 20 minutes
 
  • Tumble / Stretching
  • Line Drill
 
Technique 40 Minutes
 
Using all the below clears to score with Single Leg:  Finish High, Set the hands on high, run the pipe, knee to hole:
 
  • Clearing two handed post
  • Clearing front head lock (can peek here)
  • Clearing collar with pass
  • Clearing underhook with elbow down
 
Conditioning:
 
  • 200 push-ups
  • 200 sit-ups
  • 100 KB Swings
 
Total Practice Time Approx. 75 Minutes
Copyright © 2018 Kolat.com LLC]]><![CDATA[​Training Session:  Clearing Ties, Hi-C, Crackdown, Running Low on Hi-C]]>Sun, 26 Aug 2018 20:50:16 GMThttps://www.kolat.com/practice-plans/training-session-clearing-ties-hi-c-crackdown-running-low-on-hi-cUSER:  KOLAT
Style:  Collegiate

​Training Session:  Clearing Ties, Hi-C, Crackdown, Running Low on Hi-C
 
Warm-Up 20 minutes
 
  • Plyo’s
  • Partner Stretching
 
Technique 40 Minutes
 
Using all the below clears to score with:  High Crotch, Crackdown, Running Low on High Crotch, and Running the Pipe on High Crotch:
 
  • Clearing Collar going inside
  • Clearing Russian Tie with Wrist
  • Clearing Wrist
  • Snapping against a 1 arm post
 
 
Conditioning Session
 
Small Loop
 
 
Total Practice Time Approx. 75 Minutes
Copyright © 2018 Kolat.com LLC
]]><![CDATA[​Training Session:  Freestyle Live Session]]>Sun, 26 Aug 2018 19:52:31 GMThttps://www.kolat.com/practice-plans/training-session-freestyle-live-sessionUSER:  KOLAT
Style:  Freestyle

​Training Session:  Freestyle Live Session
 
Warm-Up 20 minutes
  • OYO
 
Live Situational Wrestling 20 Minutes
 
Feet Defense:
 
:20 sec go with equal rest, repeat each situation 4x’s

  • Deep High-C
  • Single on mat (no corner)
  • Crackdown
  • Front Headlock
  • Seatbelt on knees
  • Outside position on Single Leg (almost a tripod)
  • Double Overs
 
Live Matches:
  • 2 matches
 
Conditioning Session
 
8:00pm Sprint session for a total of 3 miles

  • Mile 1 warm-up at a speed of 7 mph & 8 mph
  • Mile 2:
    • 1st quarter 7 mph
    • 2nd quarter 8 mph
    • 3rd quarter 9 mph
    • 4th quarter 10 mph
  • Mile 3:
    • 1st quarter catching breath working through a walking pace
    • 2nd quarter 8 mph
    • 3rd quarter 9 mph
    • 4th quarter as much as you can handle
 
Total Practice Time Approx. 60 Minutes
Copyright © 2018 Kolat.com LLC]]><![CDATA[Training Session:  Freestyle General Drill Session]]>Sun, 26 Aug 2018 19:50:20 GMThttps://www.kolat.com/practice-plans/training-session-freestyle-general-drill-sessionUser: KOLAT
​Style:  Freestyle

Training Session:  Freestyle General Drill Session
 
Warm-Up 20 minutes

  • Footwork:  Shadow, speed ladder, line drill
  • Partner Stretching
 
Technique / Spar Drilling 40 Minutes
 
Feet Defense:

  • Clearing underhook’s to score
  • Clearing Seatbelt to score
  • Defending deep high crotch (avoid being over the top)
 
Feet Offense:
  • Spar with shots attacked to turn
 
New Technique
  • Arm throw from clearing collar with wrist control
 
Total Practice Time Approx. 60 Minutes
Copyright © 2018 Kolat.com LLC

]]><![CDATA[Training Session:  Spin’s & Chain Wrestling]]>Sat, 06 Jan 2018 18:03:09 GMThttps://www.kolat.com/practice-plans/training-session-spins-chain-wrestlingUser: KOLAT
​Style:  Collegiate 
 
Warm-Up 20 minutes

  • Play wrestling mixed with sprints occasionally
  • Sumo drill:  first guy to get 8, 6, 4 push-outs or snaps to the mat
 
Technique 20 Minutes
 
This is not new looking to get solid reps working around our opponent to a turn.  All spins come from a fake and pull to the mat:

  • 10x’s Spin from double triceps and turn
  • 10x’s Spin from front headlock and turn
  • 10x’s Spin by chasing one side and changing direction and turn
 
Chain Drilling 30 minutes
 
Chain drilling will be done in 4-minute blocks forcing athletes to hit 3, 4, and 5 attacks before a score.  Much of the focus should be in clearing out from under opponent when our first and second attempts don’t work.  Rebuild, gain the tie, and shoot again.
 
Coaches determine the chain wrestling scenarios.
 
Cool Down 10 minutes

  • 20x’s Fight against tight waist to hip heist
 
 
Total Practice Time Approx. 90 Minutes
Copyright © 2018 Kolat.com LLC]]><![CDATA[Training Session:  Post & Go - Clearing Underhook]]>Thu, 07 Dec 2017 23:21:28 GMThttps://www.kolat.com/practice-plans/training-session-post-go-clearing-underhook-working-out-of-crabrideUser Name:  KOLAT
Wrestling Style:  Collegiate

Approx. Warm-Up Time:  20 min

Hit the lungs during warm-up:
  • Line Drill Motion
  • Shadow Wrestling Motion
  • Stretching included

Approx. Technique/Drilling Time:  20 min

Technique/Drilling Design:  Drilling will float through tie-up positions until you establish control of the set-up.  This is not new don't spend more than 20 minutes here:
  • Finding the post from the collar tie
  • Finding the post from the post from the reach
  • Finding the post from the snap against the collar tie
  • Using the underhook and front headlock in combination with each other
  • Using the Russian 2 on 1 to find a second tie and score

Technique/Drilling Time:  20-30 min​

Too much time spent giving up underhook and fighting out of it.  First part of this drill is all about clearing the hook not scoring so we get reps.  Toward the end of this segment move into clearing and scoring:
Approx. Conditioning Time:  10
  • 25 hip heist off the wall (bad ones don't count)
  • 25 stand-ups off wall pumping feet at the top (bad ones don't count)

KOLAT.COM LLC © 2017]]><![CDATA[Training Session:  Claw Ride Turns - Getting/Holding Bonus Point Victory]]>Thu, 30 Nov 2017 15:17:41 GMThttps://www.kolat.com/practice-plans/training-session-claw-ride-turns-gettingholding-bonus-point-victoryWant to be updated when a new plan has been posted simply send a text message to 33222 with the keyword "PLANS" and you will be the first to know when a new practice has been added!

Continue with top game but finding turns from the wrist and claw ride.  We need bonus point wins in order to win close duals.  Live wrestling will focus wrestlers mindset for this situation.
 
USER:  KOLAT
Style:  Collegiate
​
Warm-Up 15-20 minutes
  • Dodge Ball

Top Drill 30 Minutes

Claw Rider to wrist techniques:
Live Wrestling 20-30 Minutes

Top:  Group of 3 with focus on the starter 2x's through:
  • 3x - 1 min go
  • 3x - :45 sec go
  • 3x - :30 sec go

Feet:  Group of 3 with starter in the entire time.  Focus is holding your lead to keep the bonus point win (crowd mat space)
  • 6x - 1 min go with new man in each minute

Conditioning 15 Mintues
  • Circuit Lift

Total Practice Time Approx. 90 Minutes

Copyright © 2017 Kolat.com LLC]]><![CDATA[Training Session:  Bottom Reps - Low Ankle Attacks]]>Sun, 26 Nov 2017 23:06:49 GMThttps://www.kolat.com/practice-plans/training-session-bottom-reps-low-ankle-attacksWant to be updated when a new plan has been posted simply send a text message to 33222 with the keyword "PLANS" and you will be the first to know when a new practice has been added!

After Thanksgiving workout so expect guys to be sluggish.  Session focus is about knocking weight off getting the first real burn out in the warm-up and then move into the drill.  This is an active rest session any water breaks you should be jogging until we start the drill again.
 
USER:  KOLAT
Style:  Collegiate
​
Warm-Up 25 minutes
  • Jog
  • Tumble
  • Plyometrics (arms and legs)
  • Stretching

Bottom Drill 30-40 Minutes
Feet Drill 30 Minutes
Conditioning 15 Mintues
  • Handfight go's:  1 min, :45 sec, :30 sec, :15 sec (repeat twice)
  • Finish with low ankle attacks for a 5 min drill

Total Practice Time Approx. 90 Minutes

Copyright © 2017 Kolat.com LLC]]><![CDATA[Training Session: Forcing Opponent Into Ties to Create Motion]]>Thu, 16 Nov 2017 01:52:16 GMThttps://www.kolat.com/practice-plans/training-session-forcing-opponent-into-ties-to-create-motionWant to be updated when a new plan has been posted simply send a text message to 33222 with the keyword "PLANS" and you will be the first to know when a new practice has been added!

Session focus is to get wrestlers creating more level change, direction change, and motion in the neutral position.  Drilling will happen in short 3-4 minute blocks and incorporate yoga stretching between drills briefly during the entire session. 
 
USER:  KOLAT
Style:  Collegiate
​
Warm-Up 5 minutes
  • Jog

Drill 40-50 Minutes

When you feel wrestlers need a break incorporate the yoga stretching:

 
Total Practice Time Approx. 70 Minutes

Copyright © 2017 Kolat.com LLC
Erin Kolat
Rudis Sales Rep.
​Phone:  (919) 756-5285
Rudis. A way of life.
]]><![CDATA[Training Session:  Stalking Opponent - Live Wrestling - High Intensity Drill]]>Thu, 09 Nov 2017 00:46:17 GMThttps://www.kolat.com/practice-plans/training-session-stalking-opponent-live-wrestling-high-intensity-drillWant to be updated when a new plan has been posted simply send a text message to 33222 with the keyword "PLANS" and you will be the first to know when a new practice has been added!
Training Session: Arm Drags – High Rep Bottom Work – Live Bottom Wrestling
 
USER:  Kiley
Style:  Collegiate
​
Warm-Up 25 minutes
  • Jog
  • Tumble
  • Work into drill 

Drill 20 Minutes
Technique  25 Minutes
Live Wrestling 12 Mintues
  • Starter stays in middle with new man in every 2 minutes for a total of 12 minutes

High Intensity Drill / Conditioning
  • Starter will do 3 miles on airdyne bike (should be done in no more than 7 for big guys and 8 for little guys)
  • Drill the following after bike:
    • Stalk to shot and finish
    • Stalk down block re-shot
    • Stalk down block to spin
    • Stalk pulled into front headlock peek or spin 
 
Total Practice Time Approx. 90 Minutes

Copyright © 2017 Kolat.com LLC]]><![CDATA[Training Session:  Arm Drag - High Rep Bottom Work – Live Bottom Wrestling]]>Thu, 02 Nov 2017 16:15:55 GMThttps://www.kolat.com/practice-plans/training-session-arm-drags-arm-drag-high-rep-bottom-work-live-bottom-wrestlingWant to be updated when a new plan has been posted simply send a text message to 33222 with the keyword "PLANS" and you will be the first to know when a new practice has been added!
Training Session: Arm Drags – High Rep Bottom Work – Live Bottom Wrestling
 
Warm-Up 25 minutes  
Technique 40 Minutes
 
This is a high rep session on bottom occasionally using whistle starts if intensity drops:


Live Wrestling 20 Minutes
 
Top bottom wrestling but add in occasional feet wrestling (3 man groups):

  • 2 min rotation each man (top, bottom, out)
  • 1.5 min rotation
  • 1 min rotation
  • :30 sec rotation
  • Coaches discretion if they go longer
 
Conditioning 10 Minutes

  • Line drills with leader
  • Whistle starts on the wall stand-ups and heist
 
 
Total Practice Time Approx. 90 Minutes

Copyright © 2017 Kolat.com LLC
]]><![CDATA[Training Session:  Single Leg Pipe - Finish Through Hole - Situational Wrestling]]>Tue, 31 Oct 2017 00:38:06 GMThttps://www.kolat.com/practice-plans/single-leg-pipe-finish-through-hole-situational-wrestlingWant to be updated when a new plan has been posted simply send a text message to 33222 with the keyword "PLANS" and you will be the first to know when a new practice has been added! Picture
​USER:  KOLAT
Style:  Collegiate
 
Warm-Up 30 minutes

(Video of what we will cover for the warm-up overall)  
 
Technique 40 Minutes
 
Getting through the hole:

 
Live Wrestling 15-20 Minutes

  • Situational wrestling through all areas covering in the hole (:15 & :20 sec go's)
 
Conditioning 10-15 Minutes

With a partner:
  • Explode partner of back 30x
  • Scuba gear stand-up 15x
  • 15 Hip Heist
  • 15 Stand-Ups
 
 
Total Practice Time Approx. 70 Minutes
Copyright © 2017 Kolat.com LLC
​
Erin Kolat
Rudis Sales Rep.
​Phone:  (919) 756-5285
Rudis. A way of life.
]]><![CDATA[Training Session:  Defense Feet – Bottom – Live Wrestling - Conditioning]]>Fri, 20 Oct 2017 14:49:24 GMThttps://www.kolat.com/practice-plans/training-session-defense-feet-bottom-live-wrestling-conditioningUSER:  KOLAT
Style:  Collegiate
 
Warm-Up 30 minutes

  • 5 min jog then directly into defensive warm-up drill
  • Defend Single al areas
  • Defend High Crotch all areas
  • Defend Double all areas
  • Defend the spin
 
 
Technique 20 Minutes
 
Defending legs leading into hand clears:

 
Live Wrestling 20-30 Minutes

  • Groups of 3 rotations top and bottom coaches discretion
  • Match with OT
 
Conditioning 10 Minutes

  • Core work
 
 
Total Practice Time Approx. 70 Minutes
Copyright © 2017 Kolat.com LLC
​]]><![CDATA[Training Session:  Explosive Power Build – Clearing Hands from Bottom – Open Live Wrestling]]>Tue, 17 Oct 2017 16:41:56 GMThttps://www.kolat.com/practice-plans/training-session-explosive-power-build-clearing-hands-from-bottom-open-live-wrestlingUSER:  KOLAT
Style:  Collegiate
 
Warm-Up 20 minutes

  • Jog
  • Tumbling with focus on the big explosions (Handspring, Back Flip, etc)
 
Technique 20 Minutes
 
Clearing hands from the bottom

  • On knees clear 2 on 1 work up
  • On stomach clear 2 on 1 work up
  • Clear from tilt back to base work up
  • Clear 1 on1 when opponent is trying to get arm on back work up
 
Live Wrestling 20-30 Minutes
 
OYO Live
 
 
Total Practice Time Approx. 70 Minutes
Copyright © 2017 Kolat.com LLC]]><![CDATA[Training Session:  Motion of Attack on Feet]]>Sun, 15 Oct 2017 21:45:19 GMThttps://www.kolat.com/practice-plans/training-session-motion-of-attack-on-feetUSER:  KOLAT
​Style:  Collegiate
 
Session focus is getting wrestlers to attack ties with emphasis on motion, direction change, and level change.
 
Warm-Up 20 minutes
 
Looking for a lot of motion in the warm-up along with normal routine.

 
Technique 60 Minutes
 
150 level changes, 300 direction changes, and motion up  
Cool Down 5 Minutes

  • .5 mile
 
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC]]><![CDATA[Training Session:  Legs, Tilt, Bars, Bottom]]>Tue, 10 Oct 2017 16:35:42 GMThttps://www.kolat.com/practice-plans/training-session-legs-tilt-bars-bottomUser:  KOLAT
Style:  Collegiate

Training Session:  Hand Fighting, Fighting off Back, Conditioning
 
Session technique will focus on adding double boots to half as well as review turns already in place.
 
Warm-Up 20 minutes

  • Tree Climbing
  • Stretching
 
Technique 45 Minutes
 
Bottom wrestler should be giving a feel that forces top man to work into turns (don’t be a dead fish).

 
Conditioning Drill 15-20 Minutes
 
50 outs coaches’ choice:  stand-up, heist, clearing wrist, etc
 
 
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC]]><![CDATA[Training Session:  Hand Fighting, Fighting off Back, Conditioning]]>Fri, 29 Sep 2017 14:06:57 GMThttps://www.kolat.com/practice-plans/training-session-hand-fighting-fighting-off-back-conditioningUSER:  KOLAT
Style:  Collegiate
​
Training Session:  Hand Fighting, Fighting off Back, Conditioning
 
Session technique will focus on not giving up the fall in various pinning combination and giving wrestlers a strategy of what to do with hands.
 
Warm-Up 20 minutes
 
Game
 
Technique 30 Minutes
 
Defending the:  
Live Wrestling 30 minutes
 
We will do countdown and count-up hand fighting followed with athletes going live to defending giving up the fall.  These go’s are coach’s discretion when determining length:
 
Example:
  • 1 min fight, 1 min rest
  • :45 sec fight, :45 sec rest
  • :30 sec fight, :30 sec rest
  • :15 sec fight, :15 sec rest
  • Live alternating positions for athletes probably: 10, :15, and :20 sec go’s
  • Repeat but working up in time the next rounds
 
Conditioning 10 Minutes

  • Pacer sprints following live
 
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC
​]]><![CDATA[Top Pressure Riding, Bars, Cradle, and Live Wrestling]]>Mon, 18 Sep 2017 17:36:25 GMThttps://www.kolat.com/practice-plans/top-pressure-riding-bars-cradle-and-live-wrestlingUser:  KOLAT
​Style:  Collegiate 

Training Session:  Top Pressure Riding, Bars, Cradle, Live Wrestling
 
Session technique will focus on riding, keeping pressure, bars, and cradle.  Also avoiding areas where opponents use pressure to elevate or hop across the body.
 
Live wrestling will be an O.Y.O. session today but they should be pushing themselves without coach’s instruction.
 
Warm-Up 20 minutes
 
Looking for a lot of motion in the warm-up along with normal routine.

 
Technique 30 Minutes
 
Top Turns  
Live Wrestling 12 minutes

  • Down for 6 minutes and on top for 6 minutes
 
Conditioning 10 Minutes

  • O.Y.O
 
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC

​]]><![CDATA[Conditioning Stadium and Bottom Skills]]>Mon, 11 Sep 2017 13:11:41 GMThttps://www.kolat.com/practice-plans/conditioning-stadium-and-bottom-skills
Picture
User Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Conditioning and Bottom Clears

Conditioning Design:  

  • Run to stadium
  • 50 push-ups, 50 sit-ups, 30 jump squats
  • 6 buddy carries each man (197-hwt 4 buddy carries)
  • 15 sprints up each man (197 – hwt 12 sprints)
  • Run back to room and finish with bottom skills
 
 
Technique/Drilling Design:  Clearing wrist to stand-up and heist


Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60-70 Minutes
Copyright © 2017 Kolat.com LLC
​
]]><![CDATA[Scoring From Tie with Arm Bar Top Attacks]]>Tue, 05 Sep 2017 17:47:22 GMThttps://www.kolat.com/practice-plans/scoring-from-tie-with-arm-bar-top-attacksUser Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Scoring when opponent has standing front headlock, arm bar, arm on back arm bar.

Approx. Warm-Up Time:  20 min

Warm-Up Design:  Game

  • Slap Back

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  Scoring from our opponents front headlock to turn bars.

Takedowns Used in Drill:  


Approx. Conditioning Time:  15 min

Conditioning Design:  

  • Hand fighting for specific ties mixed with a sprint


Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60 Minutes
Copyright © 2017 Kolat.com LLC

]]><![CDATA[Stand-Up and Hip Heist]]>Mon, 28 Aug 2017 17:46:34 GMThttps://www.kolat.com/practice-plans/stand-up-and-hip-heistUser Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Stand-Up and Hip Heist

Approx. Warm-Up Time:  20 min

Warm-Up Design:  

  • Jog
  • Tumbling (very explosive)


Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  Stand-up & Hip Heist Focus


 (groups of 3 for this to increase reps) Note:  partners should be continually increasing the pressure as the drill continues
Reversals Used in Drill:  

 

Approx. Conditioning Time:  15 min

Conditioning Design:  OYO

Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60 Minutes
Copyright © 2017 Kolat.com LLC
​]]><![CDATA[Motion and Scoring From Opponents Tie]]>Mon, 28 Aug 2017 16:24:10 GMThttps://www.kolat.com/practice-plans/motion-and-scoring-from-opponents-tieUser Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Motion on our feet and scoring from opponents collar tie & 2 on 1.

Approx. Warm-Up Time:  20 min

Warm-Up Design:  Focus on motion drills with stretching between.

  • Leader follows
  • Jumps
  • Crazy legs


Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  Scoring from our opponents tie


Collar Tie (groups of 3 for this to increase reps) Russian 2 on 1
Takedowns Used in Drill:   


Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60 Minutes
Copyright © 2017 Kolat.com LLC

]]><![CDATA[Early Season Underhooks]]>Sat, 23 Apr 2016 15:28:47 GMThttps://www.kolat.com/practice-plans/early-season-underhooksUser Name:  PHS_Wrestling
Coaching Background (level, year exp., etc.):  HS 8-yr varsity head coach, collegiate all-american
Training Level:  High School
Wrestling Style:  Collegiate
​
Session Goal:  Early Season Underhooks

Approx. Warm-Up Time:  20 min

Warm-Up Design:  
  • Jogging 
  • Tumbling 
  • Arm Circles 
  • Partner arm stretches 
  • Neck bridges 
  • Stretching 
  • 3 basic shots, 5 each, both sides

Approx. Technique/Drilling Time:  60 min

Technique/Drilling Design:  how to get to, attacks, finishes
  • Lineman Drill, snap, uppercut to UNDERHOOK
  • Fake, snap, uppercut to UNDERHOOK
    • Hi-Crotch (opponent has near leg lead)
    • Far Knee Blast (opponent has far leg lead) 3.
  • Snap to Front Headlock w/ hook (opponent has nose over toes)
    • Cowboy Quick Flip
    • Release hook on the way down
    • Front Headlock Series

Clips Used:

Approx. Live Wrestling:  20 min

Live Wrestling Design:  30 seconds go's, situations, or match

Approx. Conditioning Time:  10 min

Conditioning Design:  Circuit

Total Practice Time Approx. 90 Minutes
 
Copyright © 2016 Kolat.com LLC


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