Training Level: Middle School
Session Goal: Review stance & Motion, penetration step, double leg takedown (full to a pin if have the time)....
Approx. Warm-Up Time: 10 min
Segment 1: Warm up: (same as usual): Circle up: Jogging 30 sec, Circle in 15 sec, Circle out 15 sec Spread the Circle: Seal Jumps 15, Jumping Jacks 15, Push Ups 10 Jog into 2 Lines: Soldier kicks, Forward Lunges, side lunges (alternate). spidermans/groin stretch, forward rolls, backward rolls,
Now: Stance & Motion.. Finish with stance and motion (square and shooting stance mixed): 30 second go! "say checks.... To keep them low Add level changes 30 second go! "Level change" Add sprawls (demo and try it first): 30 second go, " sprawl", "level change"....repeat. Adding shots today! 1 minute go mixing it all up
segment 2 Penetration Step: Explanation of Penetration step and why Chest to knee explanation Power from back leg Forward step penetration Bump w/ shoulder impact 5 - 1 minute goes, alternating turns.. DEMO it for them first.
- Penetration Step Level Change Explanation
- Penetration Step Chest to Knee
- Power from the back Leg
- Foward Step Penetration
- Bump with the Shoulder
Live Wrestling Design:
2nd 1/2 of practice: double leg takedown (complete to a pin)
- Explanation of double leg positioning
- Head Opposite Hips
- Leg stack for count
- Half when opponent turns down (bellies down)
Conditioning Design: Putting it all together: stance & motion, penetration step, double leg takedown (finish if they are getting it all)... Demo first: stance and motion w/ partner, level change, penetration step/shot, into double leg takedown, tee-pee, stack legs, look for half Nelson, finish with a pin... 5 - 1 minute goes, alternating turns.. DEMO it for them first.