Front Headlock Training Session

User Name:  jduram

Coaching Background (level, year exp., etc.):  High School
Training Level:  High School
Wrestling Style:  Collegiate
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Session Goal:  Front Headlock

Approx. Warm-Up Time:  10 min

Warm-Up Design:  B Wrestling Warm-up Routine

​Practice Jog in Mat Circle

1. Jog (2 laps)
2. Active stance– ½ lap (hand blocking, setups)
3. Jog– 1 lap
4. Active stance– ½ lap (hand blocking, setups)
5. Jog– 1 lap 20 Pushups - together 20 crunches - together Neck Bridges: Forehead, back of head, ears

Dynamic w-up

1. Knee Tucks- ½ mat length
2. Hip open- ½ mat length
3. Over the fence/under the fence- ½ mat length & switch
4. Backward lunge step- ½ mat length
5. Lunge rotation- ½ mat length
6. Lunge extension (reach for sky)- ½ mat length
7. Russian kicks- ½ mat length Lines (for following progressions)

Attack Steps – duck walk Power Shot Circle and Shoot Knee Slide across mat Sprawl Front & Back Rolls Cartwheels Half Step Drill Partner up for Spin Drill

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  Call out Period 10 min: Coach calls out tie-up positions and athletes must hit their preferred takedowns from each tie-up:

• Collar Tie Meathook
• Collar Tie Wrist 
• Underhook
• Overhook
• Double Underhook

Front Headlock Feet:

• Russian 2 on 1
• Single Wrist
• Double Wrists
• No-tie (tap and go or post and go series)

Technique Period 30 min

Clips Used:

• Front Headlock Collar Tie Capture
• Front Headlock Mat Finish Collar Tie Wrist
• Front Headlock Motion Rule
• Front Headlock Pull Block Spin
• Front Headlock Shuck
• Front Headlock to Nearside Cradle

Approx. Live Wrestling: 40 min

Live Wrestling Design:  Live drilling situations: all 20 second go. A hits position first, then B will go the next 20 seconds. Live once in position:

1. A/B Swing Single leg live on finish
2. A/B: Single in air, opponent has whizzer and beating on head
3. A/B: Snapdown - Front Headlock: head in hole live
4. A/B top/Bottom: must hit hip heist
5. Ab/B: 1 leg in
6. A/B: 2 Legs in
7. A/B: base with half on neck
8. A/B: Wing and bar arm
9. A/B: Wing and tight waist
10. A/B: Wing and tight waist from sit out
11. A/B: 1 leg in
12. A/B has 2 on 1 belly

A/B has 1 wrist on feet -Easy-in, hard-out:

1. Single hi from meathook/collar tie-whizzer (x2) score: down by 1, down by 2, down by 5
2. Top, bottom, feet, -A/B top/Bottom -Easy-in, hard-out: Swing single whizzer (x2)
3. A/B top/Bottom – bottom man sat-out
4. A/B top/bottom – live once bottom has stood up
5. A/B:on knees with underhook (1 or 2)
6. Front-headlock: must start running head in hole (cradle, go behind, shuck)
7. A/B top/bottom – live once bottom has stood up
8. A/B top/Bottom – bottom man satout
9. A/B has Meathooks
10. A/B: Russian 2on1
11. A/B: Underhook and overhook
12. A/B: double underhook -Easy-in, hard-out: Swing single whizzer (x2)
13. A/B top/Bottom -Easy-in, hard-out: Single, once locked = live
14. A/B: live -Easy-in, hard-out: single hi leg between his legs (x2)
15. A/B: ¼ nelson
16. A/B: Snapdown - Front Headlock: head in hole live
17. A/B has inside collar tie/wrist
18. A/B: Bundle
19. A/B has Overhook vs. underhook
20. A/B top/Bottom: must stand up
21. True live: Little weights go for 30 seconds while Big rest, then Big go for 30 seconds while Little’s Rest. 15 minutes.

Approx. Conditioning Time:  10 min

Conditioning Design:  10 minute jog around indoor track or wrestling room. Every 2 minutes wrestlers must hit 10 pushups, 10 sit-ups, 10 pull-ups then keep running.
 
Total Practice Time Approx. 90 Minutes
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Front Headlock Training Session
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