Intro to Fundamentals From Three Positions

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
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File Type:	docx

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