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Freestyle Training Session:  Arm Throw & Duck Under Variations

12/7/2014

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Freestyle:  Arm Throw & Duck Under Variations  (PDF Download)

 Freestyle wrestling has always I believe been the biggest success story when teaching athletes how to be more strategic and given them the ability of scoring when your opponent attacks.  This session will focus on the arm throw and duck under variations.  You should use this session to keep your wrestlers relaxed so they are not over reacting out of fear and to look for scoring options.

 Warm-Up 30 minutes

   - Jog/tumble

   - Head position no hands

   - Head position with hands

   - Holding a tripod to defend point drill

   - Beating the tripod for point

   - Gut wrench partner drill simply defend to loosen up rib cage

   - O.Y.O. drill with partner 5-10 minutes

Technique 45-55 minutes

Focus on getting athletes to look for 3 points scoring positions.  Arm throw (not arm spin) incorporated into technique then move into duck under variations with 3 point scoring focus.

 

   - Arm Throw grip position with hip lifting drill

   - Standing Arm Throw

   - Arm Throw from knees

   - Collar tie Duck Under finish by attacking opponent’s crotch

   - Collar tie Duck Under opponent steps out cross step when attacking the crotch

   - Inside tricep tie Duckunder opponent steps out cross step when attacking the crotch

Live Wrestling 45 minutes

Important wrestlers have a chance to watch others compete in this session.  Less experienced wrestlers can learn from those with more years of freestyle.  We will wrestle in two groups to allow this to take place.  Compete in 4 min go’s with first two cycles focused on attempting 3 point exposures and the final set of go’s open scoring.

 

Conditioning

   - Coach’s choice

 Warm-down 5 minutes

    -Partner stretch 

Total Practice Time Approx. 120 Minutes

(PDF Download of training session)

Copyright © 2014 Kolat.com

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Training Camp Sept. 13-15, 2013:  Training Session 1 Takedowns

12/7/2014

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September 13-15, 2013 Training Camp (to download PDF version click here)

(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 

Collegiate Training Session

Session will focus on hitting key scoring areas coming out of the NCAA tournament feet.  Top NCAA feet set-ups and offensive takedown scoring will be focus of teaching before moving into live wrestling.

Warm-Up 30 minutes

Focus will be defensive skills along with motion mixed into the warm-up. 

  •  Foot back to the mat from standing
  • Heavy foot bump with hips against high-c and pull up on single leg with heavy foot drill
  • Square up on a low single
  • Using the wizzer against the single getting opponent up the back



Technique 45 minutes


Top 4 set-ups from the NCAA tournament incorporated with the following leg attacks:

Set-Ups

  • Level change go
  • Heavy collar tie
  • Arm post
  • Touch & go



High Crotch


  • Run to the change off Turk
  • Chase the leg when opponents sprawl
  • Crackdown:  split the double, swim for the head, hop across the body
Single Leg

  • Load it up from the mat
  • Limp on the mat
  • Cut across when opponent sprawls
 
Live Wrestling 45 minutes

 Start with 4 minute go’s of combative wrestling using the High Crotch and Single Leg.  Depending on time possibly branch into 4 minute open go’s.

 Conditioning

 .5 mile run in room


To download PDF version click here

Copyright © 2007 Kolat.com LL

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Training Session:  Riding Skills and Ankle Pick

12/5/2014

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For PDF version click here




(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 

 Riding Skills and Ankle Pick Training Session

Session will focus on introducing Riding Skills and with time left get into Ankle Pick.

Warm-Up 45-50 minutes

Introduce riding skills into the warm-up using knees, feet, and single leg pick-up to fatigue opponents. (link to all vid's)

  • Running, tumbling, partner stretching
  • Tree hug drill
  • Lift and return with lock
  • Lift and return no lock
  • Lift for Turk
  • Stop tripod stand-up with single leg or regain control using single leg
  • Drop behind knee for single leg



Technique 45-55 minutes


Top 4 set-ups from the NCAA tournament incorporated with the following leg attacks:

Set-Ups


  • Level change go
  • Heavy collar tie
  • Arm post
  • Touch & go



Ankle Pick
 (link to all vid's in this session)

  • From the collar tie
  • From the underhook
  • From the Russian tie
  • From front headlock standing



Conditioning Drilling 10-15 minutes


Focus is recovery from shots when things do not go right.  Nobody stays on the mat switch directly to recovery: 

  • Standing up dropping arms for defense
  • Peek-out drills
Total Practice Time Approx. 120 Minutes

For PDF version click here


Copyright © 2014 Kolat.com
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Outside Wrestling Training Session

12/5/2014

1 Comment

 
For PDF version click here



(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 

Outside Wrestling Training Session Session will focus on cardio and position with no wrestling room available.

Warm-Up 20 minutes

  • Dynamic stretching
  • 1.5 mile run

Technique 30 minutes

Not having a mat technique/drilling will focus on position in the neutral position.  Size does not matter with partners both men should be working and floating to control ties.  If you are bigger then push the smaller man around in good position to improve cardio.  Smaller partner should be working to hold his ground to improve cardio.  Finish if the grass is soft enough. 

Clearing Ties (do reps of 10 with 3 passes for each tie)

All this is completed to a snag single leg or high crotch brining the leg completely up.  Stance should never be broken and partner should be reacting. 

  • Clear collar from inside gain control of tie
  • Clear collar from outside work to get his head down
  • Clear collar with a pass
  • Clear two arm post
  • Clear wrist
  • Clear Russian tie
  • Clear out of front head
 
Conditioning Drilling 10-15 minutes

  • Hand Fight:  1 min go, :30 rest, :45 sec go, :30 rest, :30 sec go, :30 rest, :15 sec go, 1.5 min rest (repeat this but in reverse order start with :15 sec and work back up)
  • 1.5 mile run


Total Practice Time Approx. 60-70 Minutes

For PDF version click here


Copyright © 2013 Kolat.com
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Shot Recovery and Low Single Leg Training Session

12/5/2014

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For PDF version click here



(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 

Shot Recovery and Low Single Leg Training Session 

Session will focus on recovery when shot is missed then work into Low Single Leg.

Warm-Up 45-50 minutes

Using a few drills during the warm-up get athletes thinking about openings from underneath there opponent when they miss a shot or work to a build up.  We should never shoot then stop, stay, or lay on the mat when things go wrong!

  • Running, tumbling, partner stretching
  • Recovery back to feet from front headlock to shot (be sure to drill defense if opponent release head)
  • 30 reps each man on peek out drill with partner continually covering your head
  • Peek out to high-crotch
  • Peek out to double leg
  • Peek out from single leg back to high crotch
  • Explanation of shot going wrong reaction



Technique 30 minutes


Low Single Leg

  • Low single leg head to knee run corner
  • Low single leg get into hole (begin to drill scrambles with heavy foot)
  • Low single leg chase the high crotch
  • Low single leg mistake coming through the hole



Conditioning Drilling 10-15 minutes


Focus is recovery from shots when things do not go right.  Nobody stays on the mat switch directly to recovery:

  • Standing up dropping arms for defense to spin 50 reps
  • Peek-out drills set of 50 each man
Total Practice Time Approx. 120 Minutes

For PDF version click here

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    Olympian - World Medalist
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