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Planner by KOLAT 3/21/11 Freestyle: Gutwrench Training Session

12/9/2014

For a printable PDF version of this workout click: Freestyle: Gutwrench Training Session

Freestyle: Gutwrench Training Session

Training Session (1.5 – 2 hours): This session is designed to give you an understanding of how to
properly execute a basic gutwrench. Most wrestlers new to freestyle will not have and issue transitioning
from the collegiate style on their feet. However, mat wrestling in freestyle will require a few adjustments.
The gut is one of the two main turns that need to be perfected offensively and defensively before entering
competition. You must also give your partners an understanding of defense to make sure they are giving
the correct defensive pressure during training sessions.

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

Some teaching of gut defense needs to be added in order for partner to give the correct feel. Use the
following link for the entire series and more detail if needed: Mid Level Gut

Shoulder placement
Head position & changing
Begin basic gut drilling with partner
Jumping sides when opponent defenses
Driving for trap arm gutwrench change direction

Live Wrestling 20 minutes

Situational wrestling is key when learning to execute the gut. You should vary positions and times to
insure a complete look at the skills needed.

:20 sec. go’s no lock (5x each man)
:20 sec. go’s with lock (5x each man)
:20 sec. go’s 1 arm under (5x each man)
:30 sec. go’s no lock (5x each man)

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: Gutwrench Training Session

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Planner by KOLAT 3/29/11 Freestyle: Gutwrench Defense Training Session

12/9/2014

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For a printable PDF version of this workout click:Freestyle: Gutwrench Defense Training Session

Freestyle: Gutwrench Defense Training Session

Training Session 1.5-2hr: This session is designed to help you defend against probably the most used turn in freestyle & Greco wrestling. Most wrestlers new to freestyle will not have and issue transitioning from the collegiate style on their feet but mat wrestling is where they will have and issue. The gut is one of the two main turns that need to be perfected offensively and defensively before entering competition.

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

Before you can begin to teach defense you should have already covered the basics to the gut offense, if you have not then go to the gutwrench offense workout:  Gutwrench Offense Training Session.  Use the following link for the entire series and more detail if needed: Gutwrench Defense Library

   - Fighting hands & elbows
   - Using the mat to break lock
   - Looking at opponent with hip down
   - Ready for the hip down defense
   - Using feet to stop gutwrench changeover
   - Cross leg hook
   - Capturing the body with legs to kill time

Live Wrestling 20 minutes

Situational wrestling is key when learning to execute the gut or defend the gut. You should vary positions and times to make sure they are getting it:

-       :20 sec. go’s no lock (5x each man)
-       :20 sec. go’s with lock (5x each man)
-       :20 sec. go’s 1 arm under (5x each man)
-       :30 sec. go’s no lock (5x each man)

Conditioning 6 minutes

   - Small circle sumo drill to work push out point execution

Warm-down 5 minutes

   -Partner stretch

Total Practice Time 106 minutes

For a printable PDF version of this workout click:Freestyle: Gutwrench Defense Training Session

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KOLAT.COM 4-6 Year Teaching Curriculum For New To Novice Wrestlers by Cary Kolat

12/9/2014

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For a printable PDF version of Level 1 Fee click here
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KOLAT.COM Curriculum Clips

In August, Cary will begin shooting the KOLAT.COM Curriculum Clips that precisely illustrate the techniques found inside our new KOLAT.COM Curriculum System. In the meantime, we are referencing current clips in the KOLAT.COM video library that already apply to the KOLAT.COM curriculum system. Members have requested this information for some time, so in an effort to allow them to start planning their season, we are connecting this information right away.

Note: Don’t be confused if the entire clip is not identical to the technique that you are viewing. Within that clip, there will be a section related to the Curriculum skill you are searching for.

Example Technique: Head opposite hips finish for the high crotch

Reason: The clip will show the finish from the double leg. The reason being that a high crotch change-off is really a double leg when finishing the technique. This will allow you to begin planning your practices as soon as you join.

Full Curriculum Written Outline to be released over the coming weeks.

Curriculum Clips Launch Date: October 1, 2011

Who Should Use the Curriculum?

Cary Kolat launched KOLAT.COM in the summer of 2008 as the first online video library dedicated to wrestling technique. In an effort to increase the knowledge of coaches and wrestlers, Cary has continued to develop the site by regularly adding new videos and new features. The KOLAT.COM Curriculum is a much-anticipated feature that wrestlers, coaches and fathers have been asking for since day one: How do you teach someone how to wrestle? This first step in this quest was the development of the KOLAT.COM Library and the 2nd step was the development of the KOLAT.COM Planner (launched in the fall of 2010). By integrating the planner into our extensive video library, the Planner allows coaches, athletes and fathers to layout training sessions. The KOLAT.COM Curriculum takes it a step further by identifying the essentials skills and techniques that are required to progress in the sport of wrestling at every level. This Curriculum will be important for everyone who feels that somewhere along the line they were not given sound fundamentals and need to sharpen up their skills. However, for the most part it was created for those beginning wrestlers, coaches, and fathers just entering the sport and needing a guide. When designing this curriculum, Cary reflected on techniques he was taught while starting out, the mistakes that he made and the things he wished that he had learned. Cary also tapped into his years of experience coaching at the youth level to identify the areas that must be covered for a young wrestler to develop. The KOLAT.COM Curriculum will enable all wrestlers to discover their strengths and weaknesses and eventually help them to develop their own winning style.

How the Levels Should Be Approached

The levels of the Curriculum should be treated as a knowledge base. The wrong way to look at the levels is to follow the Curriculum assuming all levels are equal to one year of wrestling. That is not the structure of this Curriculum! Levels are taught and athletes evaluated based on how they have perfected the techniques inside a particular level. It is similar to the belt system in Karate. The master instructor will not advance your belt until he feels you have a complete understanding and can execute all of the techniques. This is how levels should be advanced in the Curriculum. The levels allow coaches to know exactly what a wrestler needs. The levels are also used to help motivate wrestlers to gain a better understanding of fundamental skills, as they now know exactly how to move onto the next level. They should only advance after they have passed an evaluation. Athletes will advance levels at different times; what takes one wrestler one year to master might take another much longer. Wrestling teaches athletes discipline, self-confidence, and builds the body. Wrestling is a like a sprint in competition, but training and success should be approached like a marathon. Perfecting this sport takes years of learning and training.

Techniques Inside the Curriculum

The techniques inside the Curriculum are not designed to produce athletes who wrestle a certain style. Wrestlers will develop their own style of wrestling over time as they work through the levels. Basic techniques are laid out first to give wrestlers solid fundamentals: offensive attacks, defensive tactics, and position-oriented wrestling. To make sure that wrestlers do not get locked into only one realm of scoring possibilities, the Curriculum slowly branches out. This helps wrestlers become aware of how to wrestle from all areas. For example, using their feet to attack with an inside trip or using a fake to throw an opponent off balance to setup a throw. The intent behind this design is to make them comfortable and to give them knowledge of all positions, which will subsequently help them develop. Style will develop later in a wrestler's career after they have a clear grasp of fundamentals. At that point, a wrestler will begin to focus on specific areas of wrestling technique that fits their skill level and approach to the sport.

Most techniques build from the prior level, so even if a Level 2 wrestler is put into a Level 3 training session (maybe you need him as a partner), he will more than likely have an understanding of what is being drilled and taught in the session.

Using KOLAT.COM and the Curriculum for Style

Development of style in the Curriculum goes as follows. Wrestler “A” and Wrestler “B” have trained in the same program through all levels and each one has his own style based on body shape, athletic ability, flexibility, and so on. Wrestler “A” may have a real feel for using the Russian 2 on 1 series, but the Curriculum only touches this area with basic scoring positions. A coach or athlete can access the KOLAT.COM Video Library to add more techniques from that series to training sessions. This will give Wrestler “A” more skills in the area he excels in and allow him more opportunities to score when in that position. Wrestler “B” may have a feel for leg riding, so he may want to increase his knowledge of this position. Again, he will be able to dive into the KOLAT.COM Video Library for a more in-depth look at leg riding.

Drills

Drills are imperative in learning skills and techniques throughout the process. All the drills are housed within Level 1. When a coach is looking for something for warm up, conditioning, or in the middle of practice to reinforce a skill, use Level 1 as a reference. Drills are best used in all areas of training, but a huge impact is made in the middle of a training session. This will keep the energy level high in the room and if you notice athletes losing a sweat during a teaching phase, drop a drill in to pick the pace up once again. Keep in mind that drills advance, as do techniques during levels. There will be drills that relate to techniques in Level 3, but there is nothing wrong with teaching athletes drills prior to reaching certain levels. They will gain the benefit of the drill and once a specific technique is brought into training, the athlete will already have a grasp of it. Learning the drills before the technique will also make it easier on the coach to facilitate a warm-up or conditioning session that includes all levels of athletes and doesn't cater to just one group, or to one level of athletes.

Using The Levels To Run Training Sessions

Teams with multiple coaches have the ability to place coaches in charge of different levels. This curriculum allows each to know exactly what needs to be taught and how to plan. Wrestlers could easily be taught drills first and all team members could warm-up together before being split into their teaching groups; however, if you are a one-man show, you can structure workouts to some extent and cater to all athletes. An example would be teaching the High Crotch takedown during a training session. The techniques build so that all wrestlers could be taught the first finish and as you advance the teaching, Level 1 would continue to use Level 1 finishes for the high crotch while you begin to lead into Level 2 finishes, and so on.

What to Expect in the Future

The Curriculum will continue to evolve. Changes and adjustments will be made over time based on feedback from those using the program. Some other facets to be added as the Curriculum progresses:

o A gymnastics program with clips to teach athletes body awareness and to build up explosive power and core strength.

o A strength program with Kettle bell workouts. Kettle bells are easy to store and they do not take up space like traditional weights. They increase core strength, agility, balance and conditioning. They are reasonably affordable.

o KOLAT.COM Planner training sessions geared specifically for this training Curriculum, making it even simpler for coaches to follow along and not run out of ideas when building a session for athletes.

o Curriculum video clips will be added to the video library to specifically follow the Curriculum system. This will be a great asset when combined with our current series based video library of more than 2100 techniques.

o Cary Kolat will begin Weekly FREE Clinics live online. Most clinics will be geared to the Curriculum program to help coaches, parents, and athletes become better acquainted with the new system developed by Cary.

Cary’s Advice on When An Athlete Should Start The Curriculum

“That is up to you, the parent, the coach, and the athlete. I can only give my advice with a 33-year knowledge base behind it. You can take my advice, tweak it, or hit the ground running based on what the masses are doing. The body can only take so much over the long haul, and overtraining will increase the risk of injury and eventually serious injury. This can happen at any age and the more you train at a young age the more that risk increases. You can’t teach wrestling to a young athlete who cannot control his own body! I have stated this many times to parents wanting to put their son or daughter into the sport at a young age. If your child cannot control his or her own body and do so to the extent of a perfect forward roll, backward roll, cartwheel, front handspring, or back handspring, then why would you think they are ready to learn how to control another person's body? I plan to include some teaching of this in the very near future but gymnastics is the mother of all sports. If you can perform simple gymnastics movements prior to entering wrestling (or any other sport for that matter) your transition into other sports will be much easier!

You only have so many wins in your body, both physically and mentally. You can take a young wrestler, give him a crash course in basic areas and get some wins. Many of the wins will come with bad technique and every time a little guy scores using bad technique that problem only gets worse because five years down the road the next coach will be trying to correct an issue that has been reinforced with wins behind it. That athlete is a nightmare for the new coach, because most times athletes are unwilling to change what has worked so many years for him or her at the younger age groups. Taking your time and perfecting the techniques in the curriculum at a slow pace will not put you on the top of the stand right away, but will put you on the top later down the road... when it counts!

Victories at a young age will help any child with self-esteem issues, confidence, and discipline, but success at a young age in the grand scheme of things is not an indicator of future success. Sure, it is great and exciting to parents and to the athlete, but when everyone gets older and the muscles get bigger he will learn a hard lesson from which you hope he can bounce back, and not be washed out of the sport. The truth of the matter is that success at a young age only means despair at an older age if it’s not done correctly. I know it is not what you want to hear but the young kids on top have the odds against them that they fizzle out by junior high and high school. Typically this is due to one of two things: First, they were stronger at a young age getting more wins and reinforcing bad technique habits that need corrected later that they now are unwilling to change. On the other hand, the wrestler simply gets tired of wrestling and the pressure that comes along with it later when everyone expects him/her to keep winning like he/she always has.

How you approach the start of your wrestling career is critical to your longevity and success when it really matters. None of the college coaches who recruited me ever asked me about my titles at the youth level. I, myself, go against the rule, having success on all levels; yet understand that there are very few people who have done that and I consider myself very lucky to have accomplished the things that I have in my wresting career.”

Framework for entering wrestling:

o First, 3-4 year in some sort of gymnastics or tumbling program to promote body awareness.

o Second, 1 to 2 years of training prior to competing in any sort of competition directly for wrestling with training only happening 2-3 days per week. If you can continue the tumbling or gymnastics, stay with it as long as the athlete is not getting too worn out.

o Third, when the athlete feels ready and shows a real desire to start competing, then make the move into competition with no more than 50-60 matches per year.

Breakdown by age:

o 4-5 years of age enter into tumbling

o 8-9 years of age enter into wrestling training

o 10-11 years of age enter into first wrestling competition

LEVEL 1 FEET

Stance

Teaching Note: Stance & Motion is something that is covered daily with specific drills and the actual act of drilling specific techniques. Level 1 puts focus when starting out on both types of stances. (link to library)

o Square Stance

o Sugar Foot/Shooting Stance

Set-Ups/Tie-Ups

Important: This is and offense approach to using set-ups/ties to gain attacks. You will need to cover clearing ties at some point during your teaching as athletes experience difficulty. (link to library)

o Collar tie snap

o Inside control circle (Teaching Note: hand position always issue with little guys)

o Fake shot go

o Touch & go

o Freeze fake

o Triceps snap (Teaching Note: hand position always issue with little guys)

o Level change go

o Arm Post

o Head Post

Offensive Takedowns (Teaching Note: once wrestlers achieve a certain level cleanly all drilling should be done with partner sprawling & giving them a defensive look.)

Double Leg (link to library)

Double Leg Finish

-Explanation of Double Leg Positioning

-Hips and Head Opposite

-Leg Stack for Count

-Half When Opponent Turns Down

Single Leg (link to library)

Single Leg Finish

-Explanation of Single Leg Positioning

-Drive up for Foot Sweep

-Running the Pipe

-Knee to the Hole Load to Hip

High Crotch (link to library)

High Crotch Finish

-Explanation of High Crotch Positioning

-Drilling mistake during High Crotch

-Leg Stack for count on High Crotch

-Half from belly down

-No change possible big lift drive

Fireman's Carry (link to library)

Fireman's Carry Finish

-Explanation of Fireman's Carry Positioning

-Chest to Chest

Duck-under (link to library)

Duck-under Finish

-Explanation of Duck Under Positioning

-Pull Down from crotch to back

-Lift from crotch to back

Defense Key Points (link to library)

Head Hands Hips: Very important defense starts here teaching them about position, stance, & motion when wrestling

Sprawl (Teaching Note: Used to defend all attempts drills will build up a strong sprawl)

Defend Double Leg (link to library)

o Sprawl clear & spin

o Defend post elbow to mat spin (Teaching Note: Should be added to stop all leg attacks once you have cleared your hips)

Defend Single Leg (link to library)

-Sprawl clear and spin

-Walking to break lock

-Explanation of getting power with the Wizzer

-Wizzer pull up and square to spin

Defend High Crotch (Teaching Note: teaching to transfer head back inside to single puts them back to defending single leg areas) (link to library)

-Sprawl clear and spin to defend High Crotch

-Walking to break lock

-Cross face to break lock

-Switch to cradle

Defend front headlock (link to library)

-Recovery first to defend from bad shot

-Elbow and hand control to circle up

-Elbow drag

-Cement job defense with heavy elbow and strong base

-Throw elbow to head to avoid the turn

Counter Offense

Front Headlock (link to library)

Front Headlock Finish

-Front Headlock Positioning

-Spin

-Head in hole cradle

-Cement Job

-Shuck

Re-shot (link to library)

Re-Shot Finish

-Explanation of the post is most prevalent here

-Double leg focus (all fundamentals can come from here)

Feet Drills (Teaching Note: Drills will span across full teaching curriculum for all levels but information is housed in Level 1.)

Position Focused Drills (link to library)

o Finish starts

o Spin drill offense

o Spin drill offense & defense focus

o Re-shot from sprawl position mat

o Re-shot from fake drill

o Maintain position when pulled by collar tie

o No hands block shot

o Head & hands block shot

o When you have feet get tall

o Build up drill against basic takedowns

o Kicking outside with feet when beat on double leg drill (start from butt)

o Russian Tie/2 on 1 control and move partner

o Russian Tie/2 on 1 clear & capture drill

o Pummeling

o Arm drag to corners from all grips

o Back step load with partner

o Back step on wall

o Back arch with partner

o Back arch using wall

o No partner back arch

o Spin to cradle

o No hands stop opponents shot

Penetration Focused Drills

o Shoot through legs hop back

o Shoot into wall build-up

o Shoot across room

o Level change with leg change

Motion Focused Drills

o Line drill with leader

o Shadow wrestling

o Big circle drill

o Little circle drill

Top

Breakdowns (Teaching Note: You must stress that all breakdowns are about taking opponent out of his base.)

Tight Waist (link to library)

-Tie-up wrist for 1 on 1 or 2 on 1

-Staying heavy on bicep and hip control

Tight Waist Chop (link to library)

-Tight waist chop explanation

-Tie-up wrist for 1 on 1 or 2 on 1

-Staying heavy on bicep and hip control

Ankle Breakdown Finish (link to library)

-Using waist hand to ankle

-Using elbow hand to ankle

-Driving across the hip with ankle

Spiral Breakdown (link to library)

-Spiral ride explanation

-Circle to 1 on 1

Riding Skills (Teaching Note: Riding is something that is continually perfected during every top session with drilling, drills, etc. Position needs to be taught and continually analyzed by the coach.)

Mat Riding (link to library)

-Proper position when opponent is on knees

-Porper position when opponent is in sit-out

-Proper position when opponent is flat

-Proper position when following opponent in transition

Standing Position Riding (link to library)

-Deep waist lift with hips

-Sliding to double leg

-Bump up to single leg (Teaching Note: You will have issues with little guys putting head on mat and getting stuck here if not properly executed.)

Important: What you are looking for when forced to ride is getting back behind hips to breakdown or tie-up wrist.

Offensive Turns

Level 1 focus in the top position is about teaching control (riding) & pressure based turns. Tilts will not be introduced until Level 2 top.

Tight Waist & Half (Teaching Note: Can always line-up on strong side) (link to library)

Tight Waist & Half Finish

-Controlling the hips with tight waist drive & stuff

-Go back to wrist from tight waist & half

Wrist & Half (link to library)

Wrist & Half Finish

-Opponent flat heavy drive (Teaching Note: Cover key points of pinning with half, lift head, chest to chest, post hand if needed, & being aggressive and bouncing opponent for turn.)

-Opponent builds to knees swing with wrist & half

Bar & Half (Teaching Note: Time will be needed to teach pressure with bar. Little guys will rush losing pressure in most cases.) (link to library)

Bar & Half Finish

-Slipping into the arm bar

-Running the half side

-Running the bar side

-Running the bar side Stack finish

-Running the bar side chest to chest finish

-Jumping sides between bar & half

-Double bar opening stack

Wrist & Cradle (link to library)

Wrist & Cradle Finish

-Chop 1 on 1 to nearside cradle (Teaching Note: The jump to the head is where they lose pressure when trying to keep opponent flat.)

-1 on 1 opponent builds to knees nearside cradle

Top Drills

Breakdown Drills

-Starts on the whistle working through all breakdowns

-Duration go with bottom man building working through all breakdowns

Riding Drills

-Sit and follow drill

-Sit and follow drill combined with re-route

-Return opponent to mat with lift

-Sit and lift riding drill combined

-Return to mat using all leg drop attacks

-Chest to back circle and jump sides on whistle

-Take opponent out of sit-out to wrist

-Tight Waist bottom man rolls to base follow change direction

-Starting in crab elevate to stomach

Bottom

Teaching Note: Bottom is like riding a bike and understanding pressure to recover from situations. There will be techniques that are drilled on a regular basis but the key is drills to improve closing doors and defending top opponents pressure.

Holding Base (link to library)

-Explanation of wide base (Teaching Note: You will need to understand how to fight pressure against certain rides)

-Fighting the tight waist

-Fighting the ankle breakdown

-Fighting the spiral breakdown

-Fighting the spiral breakdown by attacking elbow

-Fighting the Claw breakdown

-Clearing the ankle hook ride

Base Building (Teaching Note: Base building relies heavily on drills to strengthen the skill.) (link to library)

-Base building explanation

-Build base from pressuring back into opponent

Sealing Off (Teaching Note: Sealing off relies heavily on drills to strengthen the skill.) (link to library)

-Seasling off explanation

-Sealing off

Clearing Wrist (Teaching Note: Always an issue for young wrestlers. Skill needed to be perfected when first move is beat on whistle.) (link to library)

-Do's and Don'ts of clearing your wrist

-Spinning wrist from knees

-Clearing 2 on 1 from knees

-Elbow roll to clear 2 on 1

-Clearing 2 on 1 from stomach

First Move Techniques: These are primary moves that should be drilled on a regular basis. Athletes will over time develop their own system on the whistle to achieve escapes or reversals.

Sit-Out (link to library)

-Sit-Out and turn in

-Sit-Out to Peterson roll (Teaching Note: Top man will have to be given some direction on following for drill.)

-Sit-Out to Stand-Up (Teaching Note: Top man will have to be given direction on following and you should have covered basic stand-up before tying the moves together.)

Switch (link to library)

-Switch digging for reversal

-Switch exploding for reversal

-Switch tying to sit-out, stand-up, and hip heist (Teaching Note: All moves should be covered individually before tying together.)

Stand-Up (Teaching Note: Determine the leg that should be used.) (link to library)

-Stand-Up proper position when on feet and cutting away

-Stand-Up breaking opponents lock

-Stand-Up elbow hand capture cut away

-Stand-Up stomach hand capture cut away

-Stand-Up when being returned you are looking for base

-Stand-Up when returned look for stand-up, sit-out, or hip heist (Teaching Note: All moves should be covered individually before tying together)

Hip Heist (link to library)

-Hip Heist proper mechanics and form

-Hip Heist cutting to the stomach hand

-Hip Heist cutting away from the stomach hand

-Hip Heist drilling with the sit-out and stand-up (Teaching Note: All moves should be covered individually before tying together.)

Defending Top Man Attacks

Teaching Note: Obviously wrestling is a game of positions and it is almost impossible to list all techniques that a top man will throw at you. This sections deals with common positions seen in wrestling and counters to defend.

Defending the Half (link to library)

-Defend Half look away and build

-Defend Half peel top hand and build

-Dangers of peeling half

Defending Arm Bar (link to library)

-Defend Arm Bar by locking hands

-Defend Arm Bar by blocking hip build

-Defend Arm Bar by limping arm (Teaching Note: This defense can take some time for young athletes to perfect)

-Defend Arm Bar by trapping opponents leg

-Defend Arm Bar by going with movement (Teaching Note: This is used more as a last resort to defend this position)

Defending Nearside Cradle (link to library)

-Defend Nearside Cradle wide base fight hands

-Defend Nearside Cradle once turned

Defending Far-Side Cradle (link to library)

-Defend Far-Side Cradle wide base fight hands

-Defend Far-Side Cradle once turned

Bottom Drills

Hip Heist Drills

-Hip Heist on wall

-Partner head hold hip heist cut drill

-Hip Heist from partners back drill

-Sitting on butt hip heist drill

Stand-Up Drills

-Stand-ups on wall

-Holding the stand-up from feet

-Opponent across shoulders stand-up power building drill

-Stand-Up opponent returns stand again

Base Drills

-Defend all breakdown attempts drill

-Holding base and sealing the doors

-Clearing 2 on 1 stomach rebuild

-Recover from tight waist chop drill

-Building base opponent laying on the top drill

Sit-Out Drills

Sit and Turn motion drill

-Holding the sit-out position

Fighting Off Back Drills

o Back bridge to base drill

o Back bridge with opponent to base drill

Defending Cradles Drills

o Strong Nearside Cradle base drill

o Strong Far-Side Cradle base drill

Granby Drills

o Granby line drills without partner

Changeover Drills

o Changeover Drill no partner

o Changeover Drill with partner

Defending Legs Drills

o Defending foot first attack with elbow

o Defending foot first attack grab instep

o Defending knee first attack with elbow

o Defending knee first with hip heist out

o Leg in switch to defend

o Defending Leg with foot fight drill

Defending Crab Ride Drills

o Hop out of pocket drill

o Clear hands and slide drill

Level 2

You are now in Level 2 wrestling if athletes can not perform level 1 techniques smoothly they will have difficulty performing level 2 techniques. This program builds from each level previously covered. Although you will not see Level 1 techniques listed in this section of the teaching curriculum it is understood that they are part of every day drilling.

Feet

Set-Ups

Important: This is and offense approach to using set-ups/ties to gain attacks. You will need to cover clearing ties at some point during your teaching as athletes experience difficulty.

o Elbow Pass

o Busy Hands

o Fake & Snap

o Front Headlock Standing

o Underhook

o Attacking Underhook

o Wrist & collar tie slide in

o Inside control fake shot

o Triceps snap slide in

Offensive Takedowns

Teaching Note: once wrestlers achieve a certain level cleanly all drilling should be done with partner sprawling & giving them a defensive look.

New Technique Added for Level 2

Snag Single

Snag Single Finish (Teaching Note: Level 1&2 finishes appear here.)

o Snag single mechanics

o Snag single run the pipe

o Snag single foot sweep

Far Arm Dump (single leg with arm)

Far Arm Dump Finish

o Far arm dump mechanics

o Dump to back with chest to chest finish

Low Single

Low Single Finish

o Low single through hole no fight

o Low single weight on foot

o Low single weight on foot capture hip to finish

Ankle Pick

Ankle Pick Finish

o Ankle pick mechanics

o Ankle pick from collar tie

Knee Pick

Knee Pick Finish

o Knee pick mechanics

o Arm to the sky run through

Technique From Level 1 Continually Drilled with only new finishes added.

Double Leg

Double Leg Finish (Teaching Note: All finishes will come from our opponent beating us whit a sprawl we will then attack single or high crotch. All current finishes apply to those shots depending on defense.)

o Opponent sprawls change to high crotch

o Opponent sprawls change to single leg

Single Leg

Single Leg Finish

o Opponent sprawls chase cut across body

o Drive up explode to double leg

o Run pipe change to double leg explode

High Crotch

High Crotch Finish (Teaching Note: Crackdown may begin to appear here.)

o Load over shoulder out the back door

o Opponent attempts to sit corner head to knee change to double

Fireman's Carry

Fireman's Carry Finish

o Opponent sprawls power to high crotch

Duck-under

Duck-under Finish

o Opponent backs out attack crotch

o Duck to double leg

Defense

Important: Except for a few minor additions defense has not changed from Level 1 we are continually working to defend the fundamental positions. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Defend High Crotch

o Chest lock

o Crotch lift

Defend Low Single (Teaching Note: Sprawl always first defense.)

o Elbow trap fall off head when loaded

o Back foot pick up and kick

o Back to wizzer if opponent gets through hole

Defend Single Leg (Teaching Note: Sprawl always first defense.)

o Elbow trap fall off head when loaded

o Back foot pick up and kick

o Back to wizzer if opponent gets through hole

Defend Double Leg

o Wizzer belly down when beat on double leg

Defend Front Headlock

o Drive up peek high crotch

o Drive up peek double leg

Counter Offense

Important: Except for a few minor additions counter offense has not changed from Level 1 we are continually working counter offensive positions. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Front Headlock

Front Headlock Finish

o Slide to high crotch

o Slide to double leg

o Allow rebuild to sweep single

o Allow rebuild to far arm dump

Double Overs

o Double Overs Finish

o Pull to elbow spin

o Fake spin opposite side

o Head in the hole crush to hip

Drills

Teaching Note: All drills are housed in Level 1 and fit into all levels of wrestling equally.

Top

You are now in Level 2 wrestling if athletes can not perform level 1 techniques smoothly they will have difficulty performing level 2 techniques. This program builds from each level previously covered. Although you will not see Level 1 techniques listed in this section of the teaching curriculum it is understood that they are part of every day drilling.

Breakdowns

Important: Breakdowns have not changed they are continually drilled and perfected from Level 1. What does change is where wrestlers go to as a first move once they achieve a breakdown. Overtime this becomes more of a style for each individual wrestler.

Teaching Note: You must stress that all breakdowns are about taking opponent out of his base.

Ankle Breakdown

Ankle Breakdown Finish

o Using waist hand to ankle

o Using elbow hand to ankle

o Driving across the hip with ankle

Tight Waist Chop

Tight Waist Chop Finish

o Tie-Up Wrist for 1 on 1 or 2 on 1

o Staying heavy on bicep & hip control

Tight Waist (Teaching Note: A little different than Tight Waist Chop with more focus on getting hand deep on whistle.)

Tight Waist Finish

o Tie-Up Wrist for 1 on 1 or 2 on 1

o Staying heavy on bicep & hip control

Spiral Breakdown

Spiral Ride Finish

o Circle to 1 on 1

Riding Skills

Important: Except for a few minor additions riding skills have not changed from Level 1 we are continually working to perfect riding. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Level 1 Riding Skills continually drilled and perfected.

New Mat Riding Skills

Teaching Note: New riding skills added will focus on teaching wrestlers to wrestle off their butt and to follow during rolling actions across their back.

o Tight Waist roll

o Tight Waist Claw

o Follow from crab ride (Teaching Note: Variety of ways to turn opponent down from here.)

o 1 on 1 turn down

o Tight waist half turn down

o 2 on 1 turn down

o 2 on 1 leg in turn down

o Granby

o Release and capture

o Follow the granby

New Standing Riding Skills

o Drop into high crotch

o Cross foot block pull back

o Lift to turk (Teaching Note: Partner needs to give correct look when drilling Turk.)

o Foot hook to navy

Offensive Turns

Important: Level 2 turns build from Level 1. We are continually drilling Level 1 turns along with adding new turns based in Level 2. Coaches should add new technique as they see fit as long as it stays in line with teaching curriculum.

Bar & Wrist

Bar & Wrist Finish

o Tilt away from bar

o Tilt bar side

o Walk around the head with foot hook

o Knee block when opponent builds stack

2 on 1 Tilt (Teaching Note: Tilts can be difficult for young wrestlers time needs spent on hip position and learning to control your opponent with your hips.

2 on 1 Tilt Finish

o Knee block forward tilt

o Elbow inside crotch tilt trap with leg

o Complete roll through to bar & wrist

o Change direction tilt away from trapped arm

Cross Arm

Cross Arm Finish

o Nearside tilt

o Bait wrist from tilt walk around head

o Cross face cradle

o Miss cross face cradle to corkscrew finish

o Turk

Leg in Half (Teaching Note: Level 2 offensive turns introduce leg riding to young wrestlers. Focus will be teaching one turn building off half series. Level 3 will cover leg riding with more depth.)

Leg in Half Finish

o 2 on 1 half opposite side leg in (Teaching Note: Slow walk should be stressed when allowing opponent to turn to his back)

o 2 on 1 half same side leg in

o 2 on 1 to power half

o Opponent sits to hip cross face finish (Teaching Note: Killing the base with two legs in to achieve finish position.)

Drills

Teaching Note: All drills are housed in Level 1 and fit into all levels of wrestling equally.

Bottom

You are now in Level 2 wrestling if athletes can not perform level 1 techniques smoothly they will have difficulty performing level 2 techniques. This program builds from each level previously covered. Although you will not see Level 1 techniques listed in this section of the teaching curriculum it is understood that they are part of every day drilling.

The following areas have not changed from Level 1 please see that information for continual drilling and perfecting.

o Holding Base

o Base Building

o Sealing Off

o Clearing Wrist

First Move Techniques

Important: Except for a few minor additions first moves have not changed from Level 1 we are continually working to perfect first move techniques. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Tripod Stand-Up

o Tripod Stand-Up from whistle

o Tripod Stand-Up to counter opponents tight waist ride

Stand-Up

o Stand-Up from Ankle Ride (Teaching Note: Need to stress pressure back and keeping weight on the foot here.)

o Standing Switch

o Standing Peterson

Granby Roll

o Proper mechanics and form of Granby Roll

o Granby Roll from tight waist chop

o Granby Roll from opponents transition from ankle breakdown

o Miss Switch look for Granby Roll

Hip Heist

o Hip Heist from opponents ankle hook ride

3 Point Roll

Defending Top Man Attacks

Important: Except for a few minor additions defending attacks have not changed from Level 1 we are continually working to perfect bottom defense. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Defending Tilts (Teaching Note: Having the ability to clear your wrist is what keeps you from being tilted. Once you have been turned in a tilt you are now using skills to fight from your back.)

o Defending 2 on 1 Tilt

o Defending Elbow Inside Roll Tilt

o Defending Pump Handle Tilt

Defending Legs

o Defending Leg with Switch

o Defending Power half with tripod and swim

o Defending Power Half with knee drop and swim

o Defending Leg with Granby

Defending Crab Ride

o Defend Crab Ride with hand clears and slide

o Defend Crab Ride with hand clear to cradle

o Defend Crab Ride with hopping out of pocket

o Defend Crab Ride by bottom foot step over

o Defend Crab Ride by flipping to the head

Drills Teaching Note: All drills are housed in Level 1 and fit into all levels of wrestling equally.

Level 3

Feet

You are now in Level 3 wrestling if athletes can not perform level 1&2 techniques smoothly they will have difficulty performing level 3 techniques. This program builds from each level previously covered. Although you will not see Level 1&3 techniques listed in this section of the teaching curriculum it is understood that they are part of every day drilling.

Set-Ups

Important: This is and offense approach to using set-ups/ties to gain attacks. You will need to cover clearing ties at some point during your teaching as athletes experience difficulty.

o Miss First Shot

o Miss Direction

o Arm Drag (Teaching Note: Will be used as its own move but also to set-up fundamental attacks.)

o Chest to Chest

o Russian Tie/2 on 1 (Teaching Note: Much time is needed here drilling proper control of arm. Drills will help with control of this position.)

o Attacking Russian Tie/2 on 1

o Clear collar tie

o Attack wrist and work up

Offensive Takedowns

Teaching Note: Once wrestlers achieve a certain level cleanly all drilling should be done with partner sprawling & giving them a defensive look.

New Technique Added for Level 3

Arm Drag

Arm Drag Finishes (Teaching Note: All attacks lead back to fundamental shots.)

o From reverse wrist

o From Russian Tie/2 on 1

o From wrist control

o From opponents reach

Headlock

Headlock Finishes

o Mechanics of the headlock

o Inside the arm grip

o Outside the arm grip

o Greco grip

o Sag Headlock

Hip Toss

Hip Toss Finishes

o Mechanics of the hip toss

o Underhook tricep to hip toss

o Underhook wrist to hip toss

Lateral Drop

Lateral Drop Finishes

o Mechanics of the lateral drop

o From opponents pressure lateral drop

o Using overhook and fight to lateral drop

Inside Trip (all comes from chest to chest set-up)

Inside Trip Finishes

o Proper mechanics of inside trip

o Overhook side to inside trip (Teaching Note: Always trip with your head on same side.)

o Switching to far side for inside trip (Teaching Note: Always trip with your head on same side.)

Defense

Technique from Level 1&2 continually drilled. Coach should have a grasp of where Level 3 wrestlers struggle and continually implement solid fundamental attacks, set-ups, and finishes into training sessions.

Important: Except for a few minor additions defense has not changed from Level 1&2 we are continually working to defend the fundamental positions. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Defend High Crotch

o Funk away from the head

o Funk over the head

o Switch to cradle

Defend Single Leg (Teaching Note: Sprawl always first defense)

o Funk away from the head

o Funk over the head

o Step over body to switch

Defend Single Standing

o Fights hands get foot back to mat

o Get foot from armpit fight back to mat

o Use wizzer to get opponent back to mat square

Defend Front Headlock

o Drive up to elbow dump

o Drive up miss elbow dump knee block

o Knee block on mat

Counter Offense

Counter offense focus is worked throughout Level 3 using Level 1&2 techniques. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Top

You are now in Level 3 wrestling if athletes can not perform Level 1 & 2 techniques smoothly they will have difficulty performing Level 3 techniques. This program builds from each level previously covered. Although you will not see Level 1 & 2 techniques listed in this section of the teaching curriculum it is understood that they are part of every day drilling.

Breakdowns

Important: Breakdowns have not changed they are continually drilled and perfected from Level 1 & 2. What does change is where wrestlers go to as a first move once they achieve a breakdown. Overtime this becomes more of a style for each individual wrestler. Coaches in Level 3 should use there discretion on what needs to be added to team performance concerning breakdowns.

Riding Skills

Important: Riding skills have not changed they are continually drilled and perfected from Level 1 & 2. Overtime this becomes more of a style for each individual wrestler of how he rides opponents. Coaches in Level 3 should use there discretion on what needs to be added to team performance concerning riding skills.

Drills

Teaching Note: All drills are housed in Level 1 and fit into all levels of wrestling equally.

Offensive Turns

Important: Level 3 turns build from Level 1 & 2. We are continually drilling Level 1 &2 turns along with adding new turns based in Level 3. Coaches should add new technique as they see fit as long as it stays in line with teaching curriculum. Most turns covered in Level 3 will work from leg riding. Wrestlers will develop there own style of what is most comfortable for them when getting legs in on opponents.

Rides to achieve leg in

o Spiral to leg in

o Claw to leg in

o Chop to leg in

o 2 on 1 to leg in

Riding Legs Offensive Turns (Teaching Note: Position of how to ride with leg in is very important when becoming successful with riding legs.)

o Figure 4 to power half chest to chest finish

o Figure 4 to power half wrist and half finish

o Figure 4 to power half double grapevine finish

o Opponent hips down power half pull in tilt

o Figure 4 big hip to cross face finish

o Figure 4 big hip to enforced bar tilt

Bottom

You are now in Level 3 wrestling if athletes can not perform level 1 & 2 techniques smoothly they will have difficulty performing level 3 techniques. This program builds from each level previously covered. Although you will not see Level 1 techniques listed in this section of the teaching curriculum it is understood that they are part of every day drilling.

The following areas have not changed from Level 1 & 2 please see that information for continual drilling and perfecting.

o Holding Base

o Base Building

o Sealing Off

o Clearing Wrist

Offensive Moves

Teaching Note: At this point athletes are developing their own style pertaining to how they work from the bottom. Level 3 offensive techniques will move into baiting and elevating top man to achieve escapes or reversals along with building from Level 2 techniques.

Elevators (Teaching Note: Elevators are difficult positions to drill works best during a live situation when top man is giving correct feel.)

o Elevator when top man is chopping

o Elevator to knock opponent off balance then to opening move

Baiting Techniques

o Inside Wrist Bait to Hip Heist

o Inside Wrist Bait going under to Hip Heist

o Sealing off one side to get wrist over head then under to Hip Heist

o Baiting Ankle Ride to Hip Heist or Stand-Up

o Baiting Leg in heavy hip to Hip Heist

o Baiting Leg in to Granby

Granby Roll

o Standing Granby Roll (Teaching Note: Top man will have to be trained to give correct look during this drill to keep his arm safe.)

o Changeover Granby Roll

Defending Top Man Attacks

Important: Except for a few minor additions defending attacks have not changed from Level 1 & 2 we are continually working to perfect bottom defense. Anything new that is added beyond this curriculum is coaches discretion based on what is seen in competition and deemed a problem area for the team that needs to be addressed.

Defending Legs

o Defend Leg with Mule Kick and clear

o Defend Leg by sitting to hip then Hip Heist (Teaching Note: Position is important here do not sit with a big chest.)

o Defending Leg by using mat and crawling

o Defend the Power Half by going with the pressure (Teaching Note: Used as a last resort when beat in this position. Some athletes will make it and offense move and it will work if they have confidence in it.)

Drills Teaching Note: All drills are housed in Level 1 and fit into all levels of wrestling equally.

Wrestling Specific & Entertaining Games

Teaching Note: Games are designed to help with skill level and to be fun! If you make the wrestling specific games more work than fun all benefit of maintaining a learning pace in training sessions will be lost along with simply taking the fun out of it for them.

Ankle touch for points

Head to head on knees

Back to back on butt start

Chest to chest knock down for wins

King of the mat

Sumo

Snakes in the grass

Battle ball/Dodge ball

Grab the Tail

For a printable PDF version of Level 1 Fee click here: KOLAT.COM 4-6 Year Teaching Curriculum For New To Novice Wrestlers by Cary Kolat

Copyright © 2011 Kolat.com LLC

2 Comments

I Had To Go There Every Day by Cary Kolat

12/9/2014

1 Comment

I recently had a forum question on the site and the question was simply, “How did you push yourself and achieve what you did, what was the one thing you did that set you apart?” I had to think about the question and how to answer it. There are many things that contribute to my success as a wrestler, but when I really thought about it I did something everyday that I believe is the one major contributing factor to my success in the sport! I had to go there every day in my mind.

When I was seven years old, I said I wanted to win the Olympics and when I was ten I began to train for it. There was not a day in my life all the way up to the 2000 Sydney Games that I did not think about winning a gold medal. Honestly, I think at the very least 5 minutes a day was dedicated to making this happen in my mind, so from ten years old until the Olympic Games I had over 31,000 minutes of my life spent visualizing winning that event by the time I finally got there and that is a conservative estimate.

We hear all the time you have to visualize it and see it in your mind if you are going to make it happen. I never did anything in the sport that did not involve me running through situations in my head that involve the Olympic finals. Below is my response to the question ask to me on the forum:

When I was 7 I said I wanted to win the Olympic games. When I was 10 I really began to train for it in my mind. There was not a day in my life from 10 years of age until the day I stopped that I did not think I was going to win. Every day of my life the Olympic tournament popped into my head at least once a day with me winning it. Now, I still probably think about it everyday, what happened when I was there and that was 9 years ago.

Point to the above paragraph is this, and I try to put this in the mind of the kids that I coach. If you and I were in practice wrestling situations and I had lets say the offensive position on a high crotch and the coach yells out, “man with the high crotch is losing by 1 with 15 seconds left.” Now, when he blows that whistle I’m wrestling in the Olympic finals in my mind and I really believed it. To many of my partners over the years they were training, and training hard, but mentally and physically I was training in a different place than them during practice sessions. They were in a high school wrestling room and I was on a platform in front of thousands of American fans waiving our flag. Would you simply be defending my attempt to score or would you be wrestling some where in your mind? That was the difference between me and my competition in the practice room and on the mat.

So, and like your statement, all humility aside I expected to win 4 state titles, I expected to win 4 NCAA titles, and I expected at some point be the best in world. I did not accomplish all my wrestling goals but I would have to say that what I did accomplish was because of the way I approached my training. When I trained I expected to win every takedown, scramble, situation, etc. because I was wrestling mentally in the Olympic finals and I had a higher training standard for myself than most of my training partners.

Every good wrestler works hard and pays the price and every great wrestler is a little crazy in aspects of training. The guys I wrestled with on the Olympic team were mainly a little crazy, obsessive, compulsive, and tolerated nothing less than winning. If you tolerate losing one takedown in practice then in time you will slip when it counts.

When I was wrestling I heard coaches and sport psychologists always talk about visualization. Truthfully, they bored me most times because I never gave it much credit but apparently I was always doing this in the practice room, during bike workouts, during matches, etc. I was always training in my mind and in my every day life.
My wife, Erin, always thought I was a little crazy with the way I did things until she really got to know me. When we would come to my apartment steps in college I would walk up them backwards. If you have never tried to walk up steps backwards give it a shot. I did this because I thought walking up normally was easy but backwards it increased my leg strength and gave me a different awareness. And I thought that a new awareness might be the small detail that saved me some day at the Olympics. When I would pump gas into my car on a cold day Erin would say, “use the switch to hold the pump in place and get back in the car until it is finished.” I wouldn’t do it because I would stand there squeezing the pump handle working on my grip and I might need that grip in the coming games. If I could avoid an elevator or escalator, I’d choose the stairs every time. . I never looked for the parking space closest to the store, I parked in the furthest spot possible. My point is I made the simple tasks in life as difficult as I could so I would have no guilt about being lazy. I tried to do those little things that my opponents would overlook which mentally made me feel tougher, better prepared and in my mind more deserving.

I did things like this all my life because I was training for it every day until I got there. This might seem really strange to some people but not strange to the .005% that actually wrestle in the Olympics.

Everybody has their way of doing things and my way might not be the answer for everyone or the answer you were looking for to the forum question, but I do believe it is what allowed me to accomplish what I did accomplish. When I was on my first World Team, Lincoln McIlravy and I were talking and I remember him telling me he worked out once a day sometimes twice a day and that made no sense to me because I worked out three times a day, how does he do it? The answer was Lincoln’s mind was in a different place than where I was during those days. I needed to punish myself with three workouts a day to have my mind ready going into events. Many of my training partners could not keep up with what I did and they were on the Olympic ladder themselves so when I saw them quit I drew more energy from that and mentally got better each workout. McIlravy at that time already was married with two kids (he had them in college) so he was more mature than me because he had priorities to his family and it gave him a balance that he needed. He only had enough time in the day for one workout because he had responsibilities that did not allow him to train like I did. Lincoln had to get everything he could out of one workout and mentally leave that practice feeling confident.

Your approach mentally is the biggest part of your success in the sport along with the workload you put in. I won multiple medals on the world level punishing myself two to three times a day and Lincoln did the same with one workout a day. My mind needed different things to get there than his did, but we both mentally got there in our own way.

Our mental approach to training was the edge over everyone else, and I went to the Olympics everyday mentally!

Copyright © 2010 Kolat.com

1 Comment

Competition Warm-Up Routine by Cary Kolat

12/9/2014

2 Comments

Competition Warm-Up Routine

If you could pick when to hit the best guy in the tournament the first round is the time to do it. Most wrestlers like to ease into events, do not warm-up properly, fatigue easy, quit more often in the first round of the event if they have a tough opponent! Warm-up properly and the first round of the event will work in your favor more times than not. Don’t lost matches only because you did not warm-up and get the burn out of your body the day of an event.

Warm-Up Routine

You should be stretching as you are going through the routine

Jog/Tumble                         3 min
Clearing Ties                      2 min
20-20-20                             high pace quick motions (push-ups, sit-ups, squats)
Finishing Shots                   3 min (opponent 70% fight)
20-20-20                             high pace quick motions (push-ups, sit-ups, squats)
Sprints                                1:30 min (sprint – bounce – sprint – bounce – etc.)
Escapes/Rev                      2 min
20-20-20                             high pace quick motions
Escapes to take down        3 min
Jog                                     1 min
Hand Fight                          3 min (: 30 sec – bounce)
Sprints                                1 min
Live Wrestling                     5 min (feet don’t stalemate more than 10 sec. keep moving)
10-10-10                             High pace quick motions (push-ups, sit-ups, squats)
Shadow wrestling               2 min (1 min - :30 sec break lots of motion)
Stretch

This routine is 27:30 minutes in length without breaks. You should attempt to time this and be done with the warm-up 15 minutes prior to your first match if you can. You want to get as tired as you can during the warm-up everything should be done hard, fast, and executed perfectly 5 minutes into the warm-up once your body is loose. Get tired so your body will respond to the fatigue you feel during the first round and fight through it.

You will have already gone through the pain and your muscles and lungs will adjust to the stress the match is putting on them your opponent will be enduring it for the first time and his body will not respond as well as you are to the stress of the match.

Print this out and put it in your bag for competitions so you have an easy to follow warm-up plan.

Copyright © 2010 Kolat.com

2 Comments

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Planner by KOLAT 3/21/11 Freestyle: Gutwrench Training Session

Planner by KOLAT 3/29/11 Freestyle: Gutwrench Defense Training Session

KOLAT.COM 4-6 Year Teaching Curriculum For New To Novice Wrestlers by Cary Kolat

I Had To Go There Every Day by Cary Kolat

Competition Warm-Up Routine by Cary Kolat

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