Freestyle Training Session: Arm Throw & Duck Under Variations

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)

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