Training Session: Fundamental Bottom Drills, Arm Bar Half

User Name:  KOLAT
Wrestling Style:  Collegiate

Training Session:  Fundamental Bottom Drills - Arm Bar Half

Training session is technique based with athletes getting comfortable with the arm on the back working towards riding and exposure.

Warm-Up 40 minutes

Focus drilling on bottom skills during warm-up 

• Running, tumbling, partner stretching
• Wall stand-ups 30 reps
• Partner drill blow up 30 reps each man
• Catch hand control to stand-up/hip heist
• Clear ankle ride to stand-up/hip heist
• Clear tight waist ride to stand-up/hip heist
• Top man returns you from stand-up find base to stand-up/hip heist

 Technique 45 minutes

 Short Arm Bar

If wrestlers begin to get stale during drill mix in takedowns to turns:

• Wrist block short arm bar
• Shoulder block short arm bar
• Reverse headlock finish
• Opponent Counters jump to half nelson
• Breakdown to bar and half nelson

Conditioning Drilling 10 minutes

• Motion drill (:30 sec rest between each go): 1 min, :45 sec, :30 sec, :15 sec
• Hand fight (:30 sec rest between each go):  1 min, :45 sec, :30 sec, :15 sec

Total Practice Time Approx. 90 Minutes
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Training Session- Fundamental Bottom Drills, Arm Bar Half
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