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Intro to Fundamentals From Three Positions

11/29/2015

1 Comment

 
User Name:  finish strong
Coaching Background (level, year exp., etc.):  High School 20 years
Training Level:  High School
Wrestling Style:  Collegiate

Session GoalPractice #1: Intro to fundamentals from three positions; introduce/drill at least one move from each position. Prepare team to host and conduct our Youth Wrestling Clinic on Saturday.

Approx. Warm-Up Time:  20 min

Warm-Up Design:  Basic Total Body Warmup:
  1. Jog: 3-4 minutes
  2. Side Shuffle Jumping Jack (both directions): 30 seconds each side
  3. Backward run :30
  4. Grapevine (Carioca) (both directions) :30 seconds each side
  5. Forward skip :30
  6. Side Shuffle (both directions) :30 seconds each side
  7. Back skip :30
  8. Side skip (both directions) :30 seconds each side
  9. Touch heels/butt kickers :30
  10. High Knees :30
  11. Forward rolls :30
  12. Backward rolls :30
  13. Cartwheels :30
  14. Walking knee hugs :30
  15. Walking lunges :30
  16. Straight leg kick walk (touch opposite foot) :30
  17. Hamstring toe walk (opposite hand to toe) :30
  18. Side lunge (both sides) :30
  19. Inchworm forward (walk feet to hands and repeat 4 times)
  20. Inchworm backward (walk hands to feet and repeat 4 times)
  21. Torso rolls in place (roll out the hips) :30 sec
  22. Alternating toe touches in place (15 reps each side)
  23. Huggers: 30
  24. Steam engines :30
  25. Supermans (low back extension – arms and legs up): 30 seconds
  26. Four-direction neck exercises

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  

NEUTRAL Position=stance; motion; penetration Set ups(Review - with Kolat Video 3 lines of defense (head, hands, hips) Double leg (pop-n-go; freeze fake), 20 x Defense to double to post spin behind (pressure head down) Sumo (:30sec), stay low; on toes, head up 10 minutes - On timer TOP (eliminate space; pressure into man; win whistle; dominate) Breakdowns (TW/Ankle; Arm chop/TW; Spiral) Half nelson / Half nelson across the knee BOTTOM (create space; pressure back; hand control; motion; refuse to be held down) Stand up to 1 Stand up to 2

Clips Used:  
  • Set-Ups inside control circle
  • Set-Ups arm post
  • Tight Waist Chop
  • Ankle Breakdown
  • Spiral Ride
  • Proper Driving of Half

Approx. Live Wrestling:  15 min

Live Wrestling Design:  Top bottom out (7 minutes) Takedowns (rotate in) (8 minutes)

Approx. Conditioning Time:  15 min

Conditioning Design:  

​Group #1: Body weight circuits (on timer) = Push exercise; ab exercise; leg exercise (rotate through different exercises); start with basic push ups into in-and-outs into body weight squats and continue with sequence of push; ab; leg exercises (vary exercises)

Groups #2: Stairs Rotates groups
Intro to Fundamentals From Three Positions
File Size: 5099 kb
File Type: docx
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1 Comment
Nabiullah`
4/20/2019 07:21:55 pm

hey
how to get strong ?

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