Dennis A. Johnson
Dennis A. Johnson, MS Eisenhower High School Warren County, PA
501 Leisure Press Champaign, Illinois
J o h n s o n , D ennis A. W restlin g drill book / b y D en n is A. J o h n s o n . p. cm . Includ es index. ISBN 0-88011-401-0 1. W re stlin g -T ra in in g . I. Title. G V 1 1 9 6 .4 .T 7 J6 5 1991 7 9 6 .8 '1 2 -d c 2 0 9 0 -3 8 9 1 6 ISBN: 0-88011-401-0 C o p y rig h t © 1991 by D ennis A. J o h n s o n All rig h ts reserv ed . E x cep t for use in a review, th e re p ro d u ctio n o r u tilizatio n of th is w o rk in a n y form or b y an y electronic, m echanical, or o th e r m ean s, now know n or h e re a fter in v en ted , inclu d in g x ero g rap h y , p hotocop ying, a n d recording, a n d in a n y infor m a tio n sto rag e a n d retrieval sy stem , is forbidden w ith o u t th e w ritte n p erm issio n of th e p u b lish er. A c q u is it io n s E d itor: B rian H olding; D e v e lo p m e n t a l E d itor: J u n e I. D ecker, PhD; M an a g in g Editor: Valerie Hall; A s s is t a n t E d itors: Kari Nelson, T im othy R yan, D awn Levy; C o p y e d ito r: W endy Nelson; P roo fre a d e r : K arin L eszczynski; P r o d u c tio n D irector: Ernie Noa; T y p e se tte r : Yvonne W insor; T e x t D esign: Keith Blomberg: T e x t L a y o u t: T a ra W elsch: C over D e sig n : J a c k Davis; C over P h oto: J o h n Kilroy; In te rio r P h o to s: David P. Case; In te r io r P h o to M od els: C h u c k G rin nen , T odd Reynolds; P r in te r : U nited G rap hics L eisure P ress books a re available a t sp ecial d is c o u n ts for b u lk p u rc h a s e . Special editio ns o r book excerpts c a n also b e crea ted to specification. For details, c o n tact th e Special S ales M anager a t H u m a n Kinetics. P rin ted in th e U nited S ta te s of A m erica
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D e d ic a t io n
In the p ast decade, six Sheffield Area High School w restlers have m et w ith tragedy durin g their school years or shortly after graduation. Robbie, Gary, Marvin, Chuck, Seder, and Ozzie—“ T his book is for you g u y s.”
C ontents
Forew ord Preface A cknow ledgm ents Drill C ontributors Drill Finder How to Use This Book C hapter 1 C hapter 2 C hapter 3 C hapter 4 C hapter 5 C hapter 6 C hapter 7 C hapter 8
A bout the
Leg A ttack Drills Upper Body A ttack Drills Setups, Ducks, and Drags N eutral Position Defensive Drills Top Man Drills Bottom Man Drills G am es an d Mat-Related Activities Warm-Up, Conditioning, an d E ndurance Activities A uthor
vii ix xi xiii xv xix 1 41
65 83 103 127 159 197 225
Fo r e w o r d
W restling is a diverse sport with m an y skills, techniques, holds, and strategies. As young w restlers, we practice our m oves h u n d red s of tim es hoping to im prove ou r tech n iq u e so we can succeed in com 足 petition. Even th e m ost experienced w restlers use drills to perfect th eir w restling techniques as they strive for excellence. In the Wrestling Drill Book, D ennis J o h n so n h a s com piled drills for every level of wrestling. He h as divided the book into various skill areas an d includes drills for beginners through elite wrestlers. To help encourage stu d en t participation and enthusiasm , Mr. J o h n 足 son has included a ch ap ter on gam es an d contests. W hether you are a coach or a w restler, this book will help you develop w restling skills an d techn iqu es th ro u g h the use of drills. As a college coach, elite w restler, an d cam p instructor, I am fre足 quently asked abo u t drills to help people becom e b etter w restlers or coaches. This book has given m e a new source of drills and gam es to sh are w ith those in the w restling public who w an t to be the best th ey can be. Bruce R. B aum gartner Olympic and World C ham pion W restler Edinboro University A ssistant W restling Coach
vil
P reface
This book h as two p urposes—to describe specific technique drills, w arm -up drills, and w restling-related gam es for the en h an c em e n t of technical w restling developm ent around th e world, an d to en courage stu d e n t participation in th e com bative sport of wrestling. The Wrestling Drill Book is a vital tool for your teaching, w h ether you are a novice or a seasoned w restling coach. In the early 1980s, USA W restling identified seven basic skills it feels w restlers need to becom e successful: position, motion, level change, penetration, backstep, lifting, an d back arch. N um erous books and articles published by coaches illustrate m an y additional styles and techniques available to am ateu r w restlers. T here are technique books to cover every phase of w restling, from the takedow n to the tilt to the pin. The focus of this book differs from m ost others because its drills are designed prim arily to enhance perform ance of the seven basic skills and to lead up to specific w restling moves. For exam ple, be fore a w restler can effectively execute a double leg takedown, he m u s t practice changing levels an d penetration. I have illustrated m an y drills w ith photos an d have described th em w ith key phrases to help create m en tal im ages for w restlers. Beginning coaches will find the w restling gam es and activities es pecially useful for developing an d m aintain in g in terest am ong students. One of those activities (like Mat Chess or Sum o Wrestling) ju s t m ight sp ark the career of a future Olympian. Coaches are continually working to im prove their program s to com pete successfully, w hether their athletes wrestle at the novice or the international level. The m an y drills an d gam es com piled in this book can be used to form a solid base for fundam ental skill developm ent and to encourage participation in an y w restling program .
A cknow ledgm ents
I would like to th a n k all of the coaches w ho have cooperated in this v entu re by contributing drills for this book. I would like to give special th an k s to J o h n Fritz of P enn S tate University, Mike Gill an d Gary Barton of Clearfield High School, an d Rob J o h n so n of Shikellam y High School for th eir in-depth interviews. A note of appreciation goes to photographer David P. Case and th e m odels, Todd Reynolds an d C huck G rinnen, for th eir tim e, ef足 fort, and patience during the photo sessions. Finally, I would like to th a n k Christine Cataldo-Meneo for h er continued sup p o rt d u r足 ing the creation of this text. T h an ks all!
D rill C o n t r ib u t o r s
A riz o n a
G lenn McMinn Rick St. Clair
A pache Ju n c tio n High School Apache Ju n c tio n High School
C o lo r a d o Mark S chm idt
C en tau ru s High School
F lo rid a
R uss Cozart
Brandon High School
G e o rg ia Cliff Ram os
M eadowcreek High School
Illin o is
J o h n Jo b st Rick Mann
J o h n Hersey High School J o h n Hersey High School
N ew Y o rk
Dean Jo h n so n
Alfred S tate College
O h io Mickey Balm ert Kevin Peck Doug Darnell Robert S eaquist Allen Brown
Bishop Ready High School Licking H eights High School Dublin High School J o h n Alder High School New Albany High School
P e n n s y lv a n ia
J a m e s N eum an Curtis Griffin Joe A yersm an George DeAugustino Jo h n Fritz Dan Jo h n so n Gary Barton Mike Gill Ron S m ith
Cannon-MacMillen High School W aynesburg High School W aynesburg High School North Allegheny Ju n io r High School Penn S tate University Penn S tate University Clearfield High School Clearfield High School Clearfield Ju n io r High School
Steve Rood Mike Maines Jo e Cesari Rob Jo h n so n Phil Lockcuff Jo e Letko L enny Ferraro Jo e Schoffstall P at Pecora Carlton Haselrig Tony Fera David Cataldo J a m e s Miller
C ranberry High School Erie E ast High School North Schuylkill High School Shikellam y High School Shikellam y High School Eisenhow er High School Brookville High School Edinboro University University of Pittsburgh a t John sto w n University of Pittsburgh a t Johnstow n Youngsville High School W arren High School Sheffield High School
V ir g in ia J im M anchester
S potsylvania High School
W e s t V ir g in ia J o h n Hawley Phil Oldham Bill Archer Dr. C. Robert B arnett Dean Sanders
C harleston High School P arkersburg S outh High School H untington High School M arshall University M arshall University
xiv
Drill Contributors
D rill Fin d e r
N eutral P osition W restlin g D rills OFFENSE A nk le pick or sw e ep 1.30, 1.31, 1.32, 1.33, 1 .3 4 ,3 .1 1 ,3 .1 2 ,4 .1 2 B ack arch 1.34, 2.1, 2.7, 2.8, 2.9, 2.10, 2.11, 2.12, 2.13, 3.12, 3.13 A rm drag 1.34, 3.5, 3.6, 3.7, 3.11, 3.12, 3.13 B a ck step 1.34, 2.5, 2.6, 2.10, 2.11, 2.12, 3.12, 3.13 B od ylock 1.34, 2.3, 2.11, 2.12, 3.12, 3.13, 4.12 D ouble le g 1.12, 1.16, 1.17, 1.26, 1.34, 3.8, 3.10, 3.11, 3.12, 3.13, 8.4 D ucku n d er 1.34, 2.1, 2.12, 3.1, 3.2, 3.3, 3.4, 3.11, 3.12, 3.13 F irem a n ’s 3.11, 3.12, 3.13 H eadlock 1.34, 2.3, 2.11, 2.12, 3.12, 3.13, 4.12 Hip t o s s 1.34, 2.10, 2.11, 2.12, 3.12 L ev el ch a n g e 1.5, 1.7, 1.8, 1.9, 1.10, 1.11, 1.12, 1.13, 1.14, 1.15, 1.16, 1.17, 1.18, 1.19, 1.20, 1.21, 1.22, 1.23, 1.24, 1.25, 1.26, 1.27, 1.28, 1.29, 1.30, 1.31, 1.32, 1.33, 1.34, 2.4, 2.12, 3.2, 3.3, 3.4, 3.5, 3.6, 3.7, 3.8, 3.9, 3.10, 3.11, 3.12, 3.13, 4.12 L iftin g 1.22, 1.34, 2.1, 2.4, 2.11, 2.12, 2.13, 3.12, 4.12 M otion 1.3, 1.4, 1.5, 1.6, 1.7, 1.8, 1.9, 1.10, 1.11, 1.12, 1.13, 1.14, 1.15, 1.16, 1.17, 1.18, 1.19, 1.20, 1.21, 1.23, 1.27, 1.28, 1.29, 1.30, 1.31, 1.32, 1.33, 1.34, 2.4, 2.12, 3.2, 3.3, 3.4, 3.5, 3.6, 3.7, 3.8, 3.9, 3.10, 3.11, 3.12, 3.13, 4.1, 4.3, 4.12 P e n e tr a tio n 1.11, 1.12, 1.13, 1.14, 1.15, 1.16, 1.17, 1.18, 1.19, 1.20, 1.23, 1.24, 1.25, 1.26, 1.27, 1.28, 1.29, 1.30, 1.31, 1.32, 1.33, 1.34, 2.2, 2.4, 2.12, 3.2, 3.3, 3.4, 3.5, 3.6, 3.7, 3.8, 3.9, 3.10, 3.11, 3.12, 3.13, 4.12 P o sitio n 1.1, 1.2, 1.3, 1.4, 1.5, 1.6, 1.7, 1.8, 1.9, 1.10, 1.11, 1.12, 1.13, 1.14, 1.15, 1.16, 1.17, 1.18, 1.19, 1.20, 1.23, 1.27, 1.28, 1.29,
1.30, 1.31, 1.32, 1.33, 1.34, 2.4, 2.12, 3.2, 3.3, 3.4, 3.5, 3.6, 3.7, 3.9, 3.10, 3.11, 3.12, 3.13, 4.12 S in g le le g 1.13, 1.18, 1.19, 1.20, 1.22, 1.23, 1.24, 1.27, 1.28, 1.29, 1.34, 2.1, 3.8, 3.10, 3.11, 3.12, 3.13, 4.12, 8.15 T ak ed ow n s e tu p s 1.34, 3.4, 3.5, 3.6, 3.7, 3.8, 3.10, 3.11, 3.12, 3.13, 8.4 DEFENSE B u tt d rags 4.3, 4.9, 4.10, 4.12, 8.4 F ront h ea d lo ck s 1.25, 3.13, 4.7, 4.8, 4.12 N eu tra l p o sitio n d e fe n se 4.1, 4.2, 4.3, 4.4, 4.5, 4.6, 4.7, 4.8, 4.9, 4.10, 4.11, 4.12, 4.13 P a n ca k es 4.6, 4.12 S n a p d o w n s 2.4, 3.13, 4.3, 4.5, 4.12, 4.13, 5.5, 8.4 S p ra w lin g 4.1, 4.2, 4.3, 4.4, 4.12, 4.13, 8.4 W h izz ers 4.1, 4.2, 4.3, 4.11, 4.12
R eferee’s P o sitio n W restlin g D rills WRESTLING SKILL B ridge m a n eu v ers
RELATED DRILL 6.16, 8.2, 8.3, 8.4, 8.8, 8.9
C radles D estr o y in g b a se
4.12, 5.12, 5.13, 5.15, 7.12 5.7, 5.10, 5.11, 5.16, 5.17
F lo a tin g
5.6, 5.9, 5.12
H alfs
2.12, 5.14, 5.18
Hand co n trol, p o sitio n , and b a se m a in ten a n ce
1.34, 5.6, 6.1, 6.2, 6.3, 6.4, 6.5, 6.6, 6.7, 6.11, 6.18, 6.26
Hip h e is t
6.7, 6.12, 6.13, 6.14
L egs R olls
5.15, 5.19, 5.20, 5.21 5.6, 5.8, 5.9, 6.19, 6.20, 6.21, 6.22
S its
5.6, 5.9, 6.13, 6.14, 6.15, 6.16, 6.17, 6.25 4.5, 4.12, 5.1, 5.2, 5.3, 5.4, 5.5
S p in n in g
S ta n d u p s
1.34, 5.6, 5.16, 5.17,6.5, 6.6, 6.7, 6.8, 6.9, 6.10
S w itch
5.6, 5.9, 6.23, 6.24
T ilts
2.12, 5.10
G am es and C on tests TYPES D ual c o n te s ts
RELATED CONTESTS 7.2, 7.3, 7.4, 7.5, 7.6, 7.7, 7.8, 7.9, 7.10,7.18, 7.21A, 7.22, 7.23, 7.24, 7.25,7.26, 7.30
E sca p es and rev ersa l c o n te s ts
5.4, 6.18
Hand con trol, p o sitio n , and b a se m a in ten a n ce c o n t e s t s P h y s i c a l e d u c a t io n t e a m g a m es
6.3, 6.18, 7.3, 7.8, 7.28
P in d rill c o n t e s t s R id in g c o n t e s t s
5.18, 7.12 5.4, 5.6, 5.8, 5.9, 5.10, 5.11, 5.16, 5.17, 5.20, 6.18, 7.1
S cra m b le w r e s tlin g c o n t e s t s
6.26, 7.4, 7.6, 7.7
T ak ed ow n c o n t e s t s
1.19, 1.20A, 1.32, 2.4, 4.10, 7 .2 ,7 .3 ,7 .5 ,7 .8 ,7 .9 ,7 .1 3 , 7.18, 7.26C
T iltin g c o n te s ts
5.10, 6.18, 7.15, 7.16, 7.17
W restlin g te a m gam es
7.11, 7.13, 7.14, 7.15, 7.16, 7 .1 7 ,7 .1 8 ,7 .1 9 ,7 .2 0 ,7 .2 7 , 7.28, 7.29, 7.31
7.11, 7.13, 7.14, 7.18, 7.19, 7.20, 7.21B, 7.27, 7.28, 7.29, 7.31
C onditioning A c tiv itie s TYPE Arm a c tiv itie s
RELATED DRILL 7.20, 7.22, 7.23, 8.2, 8.3, 8.4, 8.5, 8.6, 8.12
B ack a c tiv itie s
8.2, 8 .3 ,8 .4 ,8 .1 0 , 8.12,8.13, 8.16
C ard iovascu lar a c tiv ity C h est a c t iv it ie s
8.1, 8.2, 8.3, 8.4 8.2, 8.3
H andgrip a c t iv it ie s
8.2, 8.3, 8.5, 8.6, 8.17
Leg a c tiv itie s
2.1, 2.2, 7.10, 7.23, 8.2, 8.3, 8.4, 8.11 2.2, 7.10, 8.2, 8.3, 8.4, 8.5, 8.6, 8.7
M u scle en d u ran ce a c tiv ity N eck a c tiv itie s
7.21C, 8.2, 8 .3 ,8 .8 ,8 .9 ,8 .1 1
S tren gth m aintenance a ctiv ity
2.2, 7.10, 8.2, 8.3, 8.4, 8.5, 8.6, 8.7, 8.12, 8.13
T o ta l bod y w ork out
8.1, 8.2, 8.3, 8.4, 8.5
W arm-up a c tiv itie s
8.1, 8.2, 8.10, 8.14, 8.16
How To
Use This B o o k
The Wrestling Drill Book includes basic w restling drills, activities, an d contests covering every phase of w restling. It should be read in its entirety and th en k ep t on h an d as a reference source. Coaches m u s t continually determ ine w h eth er the drills they use in practice achieve th eir goals. The drills in th is text are useful for evaluating drill design and, because they m ake practices m ore stim ulating, enhance overall learning an d skill developm ent. Lead-up drills for basic w restling skills su ch as takedowns, rever足 sals, escapes, riding, and pinning are found in chapters 1 through 6. Activities beneficial for w arm -up an d conditioning are in chap ter 8, and setup, duckunder, and arm drag drills are in ch ap ter 3. The activities in ch apter 7 will particularly interest the peewee and ju n io r high coaches and physical educators because they include m a n y gam es th a t can be played on a w restling m at; m an y of these activities can also be used to prom ote in terest in w restling an d to m ak e practices m ore stim ulating. Coaches m u st try to keep p rac足 tices from becom ing boring, because boredom im pairs learning and skill developm ent. Each individual drill or activity is presented an d explained u s 足 ing the following format: Skill Level: The drills have been designed to be u sed a t four dif足 ferent levels of ability: peewee (beginner), ju n io r high (novice to interm ediate), senior high (elite), an d college. The drills listed for peewee w restlers could be used by boys in ju n io r or senior high school, b u t drills should no t be used for levels lower th a n indicated due to the physical and em otional im m atu rity of the participants. Purpose: This section of each drill states w hat the drill is designed to accom plish in term s of w restling skill acquisition or tactical and technical preparation. For instance, the Power Step Penetration Drill is designed to teach w restlers a m ethod for attacking an opponent.
C ard iovascu lar a c tiv ity C h est a c tiv itie s
8.1, 8.2, 8.3, 8.4 8.2, 8.3
H andgrip a c t iv it ie s
8.2, 8.3, 8.5, 8.6, 8.17
L eg a c tiv itie s
2.1, 2.2, 7.10, 7.23, 8.2, 8.3, 8.4, 8.11 2.2, 7.10, 8.2, 8.3, 8.4, 8.5, 8.6, 8.7
M u scle en d u ran ce a c tiv ity N eck a c tiv itie s
7.21C, 8 .2 ,8 .3 ,8 .8 ,8 .9 ,8 .1 1
S tren gth m aintenance a ctiv ity
2.2, 7.10, 8.2, 8.3, 8.4, 8.5, 8.6, 8.7, 8.12, 8.13
T otal b od y w ork out
8.1, 8.2, 8.3, 8.4, 8.5
W arm-up a c tiv itie s
8.1, 8.2, 8.10, 8.14, 8.16
How To
Use This B o o k
The Wrestling Drill Book includes basic w restling drills, activities, an d contests covering every phase of w restling. It should be read in its entirety an d th en kept on h an d as a reference source. Coaches m u s t continually determ ine w h eth er the drills they use in practice achieve th eir goals. The drills in th is te x t are useful for evaluating drill design and, because they m ake practices m ore stim ulating, enhance overall learning an d skill developm ent. Lead-up drills for basic w restling skills su ch as takedowns, rever足 sals, escapes, riding, and pinning are found in chapters 1 through 6. Activities beneficial for w arm -up an d conditioning are in chap ter 8, an d setup, duckunder, an d arm drag drills are in ch ap ter 3. The activities in ch ap ter 7 will particularly in terest th e peewee and ju n io r high coaches and physical educators because th ey include m a n y gam es th a t can be played on a w restling m at; m an y of these activities can also be used to prom ote in terest in w restling an d to m ake practices m ore stim ulating. Coaches m u s t try to keep p rac足 tices from becom ing boring, because boredom im pairs learning and skill developm ent. Each individual drill or activity is presented an d explained u s 足 ing the following format: Skill Level: The drills have been designed to be u sed a t four dif足 ferent levels of ability: peewee (beginner), ju n io r high (novice to interm ediate), senior high (elite), an d college. The drills listed for peewee w restlers could be used by boys in ju n io r or senior high school, b u t drills should no t be used for levels lower th a n indicated due to the physical an d em otional im m atu rity of the participants. Purpose: This section of each drill states w hat the drill is designed to accom plish in term s of w restling skill acquisition or tactical and technical preparation. For instance, the Power Step Penetration Drill is designed to teach w restlers a m ethod for attacking an opponent.
Basic Skills: This section lists the basic skills used in perform ing each drill. In m ost cases, the USA W restling basic skill listings will be nam ed. Those skills are position, motion, level change, p en etra tion, lifting, backstep, an d back arch. O ther basic skills, including h an d control, chaining moves, an d hip control, are identified in the chapter introductions. Subskills are listed in parentheses. The Basic Skills listing som etim es reads “ N/A” (“ not applicable” ), especially in chapters 7 (games) an d 8 (exercises). Prerequisite: This section briefly states the skills w restlers should be able to perform before participating in the drill. Procedure: This is a step-by-step description of th e drill, often il lu strated w ith photographs. Coaching Points: This section alerts coaches to the key points in each drill. A key point m ight consist of a slight variation of the drill or include a key concept w restlers m u st be m ade aw are of to u n d er stan d the purpose and stru ctu re of a given situation. Som etim es the coaching point sim ply suggests w hen to use the drill. Safety Concerns: W restlers should alw ays be grouped according to w eight classes to obtain m ax im u m safety during drills and com petition. Safety concerns will be noted for any drill th a t has an in creased risk for injury; these explain only the special precautions th e coach should take.
xx
How to Use This Book
CHAPTER 1
Leg A t t a c k D rills
Single and double leg attack s have always been deem ed the m o st effective takedown m aneuvers for high school and college wrestlers. C urrently they are also prem ier m an eu v ers in in ternational com petition. To be successful w ith these takedow ns, the w restler m u st m aintain proper stance or position, create motion, lower levels, and p en etrate th ro ug h the opponent. This c h a p te r’s drills reinforce four of the seven basic skills: position, m otion, level change, and penetration. These drills are lead-up activities for the developm ent of su ccess ful single leg, double leg, high-crotch, and other variations on the leg attack including foot sw eeps and ankle picks. Proper stance is im po rtan t so th a t the w restler can defend h im self and s ta rt an offensive a ttack of his own. The stan ce drills are followed by m ovem ent drills, for a w restler who is unable to create m otion will find it difficult to score an offensive takedow n. The m ovem ent drills are designed to teach th e w restler to create an angle on his opponent an d effectively attack him . A high p ercen t age of w restlers w ho score the first takedow n in a m a tch will win, so a w restler should constantly be m oving and on the attack. The successful leg attack m u st also include changing of levels. The levelchange drills stress bending a t the knees. W restlers m u st be cau tioned ag ainst bending at the w aist to change levels, as this can result in having o n e’s face snapped into the m at. The ch ap ter concludes w ith penetration drills and lead-up activities for foot sw eeps and ankle picks. Effective practice of these drills should increase w restlers’ su c cess rates w ith the leg attack, w h ether at the peewee, ju n io r high, senior high, or college level.
Skill Level:
Basic Skill:
Peewee, jun io r high, senior high
Position
Purpose:
Prerequisite:
To assu m e a proper n eu tral po sition w restling stance
The w restlers should have had a p ro p e r w restlin g s ta n c e d e scribed and dem onstrated for them .
Procedure: The w restler assu m es a proper stance an d holds it while you critique him.
In m ost stances, the w restler should have his knees bent, hips square, elbows tight to the body, shoulders and neck rounded forward (like a tu rtle pulling its head into its shell), an d head up. C om m ent on the stance of each w restler in the room to assu re y ou ’ve given feedback to all w restlers and to help every one feel p art of the team . Coaching Points:
2
Wrestling Drill Book
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion
Purpose:
T he w restlers m u st be able to assum e a proper neutral position w restling stance.
Prerequisite:
To create m otion while m aintaining a proper stance
Procedure: The w restlers assum e th eir stan ces facing the coach. The captain faces the team and begins side-to-side m ovem ent. The team m irrors the captain, changing direction as he does. T h ro u g h 足 ou t the m otion drill, each w restler m u st m aintain a proper stance. Coaching Points:
D em and proper stance thro ug h o ut this drill.
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion
Purpose:
Prerequisite:
To create motion in front of a sta足 tionary opponent
The w restlers m u s t be able to assum e and m aintain a proper neutral position wrestling stance.
Procedure: The dark w restler stan d s in a scarecrow position w ith his arm s outstretched to the sides. The light w restler assu m es a proper stance and m oves from side to side, first directly in front of his opponent, then in front of one arm , an d th en back to the other arm .
You m ight advise the offensive w restler to feint leg attack s in front of each arm during his side-to-side m ovem ent. The feinting can be used as a setu p for a leg attack. Coaching Points:
4
Wrestling Drill Book
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, m otion
Purpose:
Prerequisite:
To create motion while m ain taining a proper stance
The w restlers should be able to create sim ple m ovem ent while m aintaining proper stance.
Procedure: One w restler lies on the m at in a belly-up, “ spread eagle� position. His p a rtn e r assum es a stance position and begins to move around him , stepping over each leg and each arm as he circles.
SAFETY CONCERNS
C aution the circling w restlers to be careful not to step on the w restlers lying on the m at.
Skill Level:
Basic Skills:
Peewee, ju nior high
Position, motion, level change
Purpose:
Prerequisite:
To m aintain a proper stance while creating motion, w ith emphasis on keeping the elbows tight to the body
The w restlers m u st be able to assum e a neu tral position wrestling stance,
Procedure: The w restlers are paired and instructed to face each other not m ore th a n one arm -length apart. Each w restler holds a tennis ball in each arm pit. One w restler begins circular motion, changing direction a t will. The other w restler m irrors him , chan g 足 ing direction as he does. Both w restlers try not to drop the tennis balls. Coaching Points: Rem ind w restlers not to circle so fast th a t they hop up and down, leaving their legs unprotected.
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, motion
Purpose:
Prerequisite:
To react to an opponent’s movem ent
The w restlers should be able to create motion while m aintaining a proper stance.
Procedure: T he w restlers are paired and instructed to face each other not more th a n one arm -length apart. One w restler begins cir cular motion, changing direction at will. T he other w restler m u st attem p t to m irror him , changing direction as he does. The roles are reversed in the n ext session. Coaching Points: Caution w restlers not to circle so fast th a t they begin to hop up an d down. Rem ind them th a t they m u st protect their legs in a m atch situation and therefore should rem ain in a low, well-protected stance for this drill.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change
Purpose:
The w restlers m u s t be able to m a in ta in a proper w restling stance.
Prerequisite:
To react to an opponent’s attack by m aintaining a proper stance
Procedure: W restlers are paired on their feet, facing each other. One w restler is assigned to destroy the other w restler’s stance u s  ing head bangs, pushes, pulls, forearm shots, an d so on. The other w restler reacts by readjusting his posture to m aintain a proper stance. The roles of the w restlers are reversed in the n ext session. Coaching Points: Insist th a t the offensive w restler also m aintain a proper stance during this drill; rem ind him th a t if he uses poor position in practice it m ay carry over into a m a tch situation.
Skill Level:
Basic Skills:
High school, college
Position, motion, level change
Purpose:
Prerequisite:
To m aintain a neutral position w restling stance while being attacked
The wrestlers m u st be able to re m ain in a low, standing, neutral position w restling stance.
Procedure: W restlers are assigned to face each other on their feet in a proper w restling stance. The light w restler uses head bangs and p u sh -p u ll m ovem ents in an a ttem p t to destroy the dark w res tler’s base. The dark w restler carries a sandbag as he attem p ts to m aintain his stance; the additional w eight helps strengthen the leg m uscles while teaching the w restler to m aintain a proper stance while u n d er attack.
Rem ind the wrestlers th a t they m u st work m uch harder to m aintain position in this drill because they can not use their arm s to block and balance, b u t instead m u st rely heavily on their m ovem ent and level change for stance m aintenance. Coaching Points:
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change
Purpose:
Prerequisite:
To keep elbows tight to the body while w restling from the neutral position
The w restler m u st be able to create motion while m aintaining a proper neu tral position w res tling stance.
Procedure: Two w restlers face each other on their feet in proper w restling stances. The light w restler holds a tennis ball u n d er each arm pit. The dark w restler is instructed to destroy the light w res tler’s stance by using head bangs, p u sh -p u lls, and forearm shots. Should the light w restler drop a tennis ball, it is a signal th a t he has been forced out of the proper position. Coaching Points: D em onstrate how an opponent m ay score by using a d u ck u n d er if the w restler’s elbows are not held tight to the body.
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Position, motion, level change
Purpose:
Prerequisite:
To be able to lower the level for the purpose of attacking an op p o n e n t’s legs
The w restlers should have been presented with visual and verbal dem onstrations of level change m ethods.
Procedure: The object of this drill is to see how m an y tim es a w restler can tap his o ppon ent’s right knee w ith his right hand in 5 seconds. There are several other sim ilar contests, such as tap ping the thigh, calf, ankle, or shoulder. Strategies, such as block ing and penetration, will evolve during this drill. Coaching Points: Make sure w restlers und erstan d th a t they m u st lower the level by bending a t the knees, not at the waist. If a w res tler begins to bend at the waist, allow his opponent to snap him down.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To effectively attack an oppo n e n t’s leg
The w restlers should be able to assum e a stance, create motion, and change levels.
Procedure: The w restlers line up in the w restling room and use the power step for penetration across the length of the mat. A power step is performed by stepping the right toe even w ith the left heel, lowering the level, and stepping forward with the left foot. In a com petitive setting the w restler would atte m p t to drive through his opponent or step up and drive across his opponent. Coaching Points: Be sure the w restlers m aintain proper position w ith each penetration step —heads up, shoulders over knees, and backs straight.
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, motion, level change, penetration
Purpose:
To be able to effectively attack an oppo n en t’s legs
Prerequisite:
The w restlers should be able to assum e a stance, create motion, and change levels.
Procedure: The dark (defensive) w restler ties his shoestrings together and assum es a square stance. The light (offensive) wrestler lowers his level and penetrates. The lead foot of the light w restler m u st step on or beyond the dark w restler’s shoestring; this assures the offensive w restler th a t he has penetrated deep enough to score a takedown. Coaching Points: Insist th a t the w restlers step on or beyond the shoestring, thus assum ing the deep penetration needed during com petition. Rem ind w restlers to be w ithin one bent-arm ’s length of the opponent before attacking.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To practice penetration skills needed to capture a single leg
The w restlers m u st be able to assum e a stance and penetrate.
Procedure: The light w restler penetrates toward the left leg of the dark wrestler. The dark w restler lifts his leg as the light w restler penetrates; this motion allows the light w restler to penetrate be yond the leg that is to be captured.
Remind w restlers th a t w hen they penetrate on an o ppon ent’s leg, the leg will usually be m oving backw ard in a spraw l motion, so the penetrating w restler m u st penetrate beyond the spot w here the leg started. Coaching Points:
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, penetration
Purpose: Prerequisite:
To create motion and lower the level before penetration
A
The w restlers should have en gaged in stance, motion, and level-change drills.
В
Procedure: The dark w restler assu m es a scarecrow position, with both arm s outstretched to the sides. The light w restler executes a high-level penetration step u n d ern ea th one of the d ark w restler’s arm s (Figure A). The coach dictates w hat type of penetration step should be executed. Coaching Points: Remind the light w restler th a t he is penetrating on an im aginary opponent and therefore should visualize the move m e n t in his m ind. He should also use the step-up-and-drive m ove m ent to finish the drill (Figure B).
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, penetration
Purpose:
To create m otion and lower the level before penetration
Prerequisite:
T he w restlers m u st be able to assum e a stance, create motion, and change levels.
Procedure: The defensive w restler assum es a scarecrow position on his knees, causing the offensive w restler to execute a low-level penetration step (Figure A). Coaching Points: Rem ind the light w restler that he is penetrating on an im aginary opponent and therefore should visualize the m ove足 m e n t in his mind. He should also use the step-up-and-drive move足 m e n t to finish the drill (Figure B).
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, penetration
Purpose:
To keep elbows tight to the body w hen penetrating on the legs of an opponent
Prerequisite:
The w restlers m u st be able to assum e a stance, create motion, and lower the level.
Procedure: One w restler executes double leg penetration shots w ith tennis balls held u n d ern ea th his arm pits. He m u st lower the level and penetrate w ith out dropping the tennis balls.
Have th e w restlers perform the Shoot the Air足 plane Drill (Drill 4.6) to dem onstrate the detrim ental effects of penetrating with elbows aw ay from the body. Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Position, motion, level change, penetration
Purpose:
To keep elbows tight to the body w hen penetrating
Prerequisite:
W restlers m u st be able to as sum e a stance, create motion, change levels, and penetrate.
Procedure: The wrestler puts a T-shirt over his head and down his back into a position even with his elbows, as shown in the figure. This forces the w restler’s elbows to stay tight to the sides of his body. He faces a partner and begins executing double leg p en etra tion shots.
Remind the w restlers th a t they should lower levels prior to penetration. Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration, (subskill—change of direction)
Purpose: Prerequisite:
To enhance a w restler’s ability to quickly change directions w hen attacking an opponent and to be set up for the highcrotch takedown
A
The w restlers should be able to assum e a stance, create motion, change levels, and penetrate.
В
Procedure: The light w restler assum es a square stance. He lowers his level and uses a cross-arm reach penetration step. The light w restler penetrates with his right foot, sim ultaneously attem pting to tap d a rk ’s upper thigh with his left hand (Figure A). Once the initial penetration has been made, the dark w restler steps back to avoid having his leg captured. As dark is stepping back, light stands on his right foot and penetrates with his left foot, this time using a right-hand lead (Figure B). In a m atch situation the light w restler would attem p t to capture d ark ’s exposed right leg and score a takedown. In this drill, the dark w restler steps back and the entire routine is performed again. The light wrestler continues this regime for the entire length of the mat. The dark w restler then becom es the attack er for the retu rn trip across the m at. Ideally a com plete takedown should be performed once the w restlers reach the end of the mat.
Coaching Points: T his drill should be done very slowly at first; em phasize body positions. Once positions and techniques improve, em phasize speed of penetration an d direction change. Give special notice to light’s position upon penetration. His head should be fac ing up and in, his shoulders should be over his knees, an d his reach should not extend past his penetration knee. He m u st be careful not to overreach, as this could cause him to becom e overextended and consequently snapped out of position. This drill can also be per formed by a single w restler as a shadow w restling w arm -up drill; rem ind the w restler to visualize the actual scoring of a takedow n to im prove actual m otor skill perform ance.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To sim ulate a single leg penetra tion m ovem ent in a com petitive situation
The w restlers m u st be able to assum e a stance and penetrate.
A
В
Procedure: The object of this contest is for the light w restler to untie one of the dark w restler’s shoes during a penetration attem pt. The light w restler fakes penetration attem p ts against his p a rtn e r’s left foot. The dark w restler blocks at the shoulders and moves his foot backw ard (Figure A). Once the light w restler h as executed several successful fake attem pts, he steps in and unties the dark w restler’s shoe (Figure B).
Inform the w restlers th a t success in this contest will lead to success in penetrating and capturing a single leg. E n courage w restlers to fake the penetration a ttem p t once, twice, or even three tim es before actually attem pting penetration, to set up the opponent. Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high
Position, motion, level change, penetration, (subskill—direction change)
Purpose:
To enh ance a w restler’s ability to “ tu rn the corner" and create an angle on an opponent w hen attacking a single leg
A
Prerequisite:
The w restlers m u st be able to assum e a stance, create motion, change levels, and penetrate.
В
Procedure:
Shoot-Out (for Primary Wrestlers). The w restlers line up in two lines facing opposite walls. They are instructed to lower the level and penetrate. They should end up in a position with one knee up and one knee down (Figure A). On com m and, they have a con test to see how fast they can change knees while they pretend to have a gunfight. The hand that would normally go around the leg is holding the im aginary gun (Figure B).
с
Capture (for Intermediate Wrestlers). The light w restler attacks a single leg with a high crotch and ends up in a knee u p -k n e e down position. The coach m ay w ant to play Shoot-out first or simply have the light w restler execute a knee change to capture the leg (Figure C). Capture Fast (for Advanced Wrestlers). T he advanced w restler a t tacks, executes a knee change, and scores a single leg takedown. Advise your w restlers continually of the im por tance of direction change for creating an angle w hen attacking a single leg. Do not let w restlers becom e overextended on their pene tration attem p ts or they will not be able to execute a knee change. Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Level change, m otion, (sub sk ills—direction ch an g e and drive across body)
Purpose:
To teach a wrestler how to stand and drive across an o p ponent’s b ody to fin ish a ta k e d o w n a ttem p t
A
Prerequisite:
The w restlers should have been presented with visual and verbal dem onstrations of a step-anddrive finish.
В
Procedure: The w restler begins in a one-knee-up, one-knee-down position (Figure A). On com m and, he stan d s on his left foot and drives across an im aginary opponent (Figure B). Coaching Points: Em phasize th a t this drill sim ulates the action needed to score on a single leg by tu rn in g the corner to drive across an oppo n en t’s body for a score.
Skill Level:
Basic Skills:
J u n io r high, senior high, college
Level c h a n g e , lifting, (s u b skills—direction change and drive across)
Purpose:
To teach a w restler to com bine direction change w ith a drive and lift com bination in order to finish a single or double leg attack
A
Prerequisite:
The w restlers m u st be able to p e n e tra te w ith o u t becom ing overextended.
В
Procedure: The light w restler assu m es a position on both knees with his right hand up the dark w restler’s crotch and his left arm behind his back (Figure A). Dark holds light’s arm behind his back. On com m and light steps up w ith his left foot, crosses over into a double leg position with his right arm, and either lifts the dark w res tler or drives him across the m a t with his head (Figure B).
Caution the dark w restler not to raise the light w restler’s captured arm above 90 degrees of flexion at the elbow joint. Coaching Points:
SAFETY CONCERNS
W restlers should not w restle live from this p articular po sition, as injury to the arm m ight occur.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration, (subskill—direction change)
Purpose:
To develop proper penetration and com bine th a t skill w ith direction change for successful single leg attack s
Prerequisite:
The w restlers m u st be able to p e n e tra te w ith o u t becom ing overextended.
Procedure: Two w restlers face each other on their feet not more th an one arm -length apart. The offensive w restler executes a rightleg lead penetration step, reaching high into his p a rtn e r’s thigh region. Once penetration has occurred, the defensive wrestler steps in a backw ard circle motion. Meanwhile, the offensive w restler brings his left foot up to a position even w ith his forward foot and changes direction so th a t he is driving into and across his p artn er’s body. (This m otion was used for the step-and-drive m aneuver from the previous drill.) He also uses his arm s and changes off to a double leg. This sequence of penetrations and corner tu rn s continues for 30 seconds, and then roles are reversed. Coaching Points: Reinforce the concept th a t direction change is very im po rtant for a successful leg attack.
Skill Level:
Basic Skills:
Peewee, junior high, senior high Penetration, level change, (sub skill—direction change) Purpose:
To counter a defensive w restler’s Prerequisite: w hizzer attack The wrestlers m u st be able to ro tate at the hips, creating a th ru st motion with the elbows.
С
Procedure: There Eire three phases of this drill. The first phase be gins w ith the light w restler stand in g in very poor position on his feet. The dark w restler leans on him and places his h ands (palms) between and blocking against the light w restler’s thighs (Figure A).
On a w histle com m and, light lowers his level and rotates his hips while using his left elbow to th ru s t past the dark w restler’s block ing arm . This motion clears light’s head to the outside (Figure B). This phase concludes w ith light using a right-hand high crotch and pivot behind for a score. T he second phase of this drill is to practice the th ru s t skill w hen attacking a single leg. The light w restler locks on a single leg in an overextended position as the dark w restler counters with a full spraw l and whizzer. (The dark w restler m u st not be allowed to a ttack the head or face.) The light w restler steps in on his knees and then th ru sts out, using a knee change to finish for the score (Figure C). The final phase of this drill is to w ork the th ru s t as soon as the defensive p artn er begins to sprawl in an atte m p t to counter the single leg attem pt. Coaching Points: Point out th a t if a w restler hits a th ru s t as soon as his opponent whizzers, he will avoid scram ble situations down on the m at.
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Penetration, level change
Purpose:
Prerequisite:
To teach a w restler to im m edi ately lunge forward, attem ptin g to capture an o pponent’s leg, w hen faced w ith a front headlock situation
The w restlers m u st be able to execute a front headlock or at least u n d erstan d the principles th a t m ake it effective.
А
В
Procedure: The dark wrestler assum es a scarecrow position on his knees. The light wrestler begins with his head under one of the dark w restler’s arm s (Figure A). This sim ulates a front headlock posi tion. On a whistle com m and the light w restler forces his head back and lunges forward on his knees. This m otion brings his base u n d ern ea th his shoulders (Figure B). S im ultaneously he grabs for an im aginary leg, com es to his feet, and drives across his im agi nary opponent. Coaching Points: Remind your w restlers th a t they m u st not b e come overextended w hen pu t in a front headlock situation. This is a good drill for reinforcing th a t concept.
Skill Level:
Basic Skills:
J u n io r high, senior high
Position, motion, level change, penetration
Purpose:
To correct the offensive w res tler’s overextended body posi tion th a t h as resulted from a defensive sprawl
Prerequisite:
The offensive w restlers m u st be able to p enetrate using a double leg m aneuver, and the defensive w restlers m u s t be able to exe cute a sprawl m aneuver.
С
Procedure: The wrestlers assum e positions in which the light wres tler is locked on a double leg with his h ands behind the knees of the dark wrestler. The dark w restler is in a one-half spraw l (Figure A). On com m and, the dark w restler executes a three-quarter sprawl (Figure B). The light w restler m u st pull in w ith his arm s and take a step in and up on his knees. This m otion should place his hips
in an excellent position for a finish (Figure C). This routine should be perform ed for 25 to 30 repetitions in a given tim e period. Coaching Points: Use this drill for w restlers who are fatigued. It will sim ulate th a t “ last s h o t� often needed to win late in a m atch.
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, penetration
Purpose:
To capture a single leg w ithout pu tting knees on the m a t
Prerequisite:
The w restlers m u s t be able to lower level and penetrate w ith足 out becom ing overextended.
Procedure: The light wrestler fakes a shot on a single leg, then low足 ers his level and steps his foot toward the dark wrestler. He then pretends th a t his h an d s are fishhooks (by cupping his h ands and fingers) and snags ju s t behind the knee of the dark wrestler. The fishhook action should snag the two cords located on the back of the knee.
This is an excellent technique drill for elem en足 tary wrestlers, b u t rem ind them they m u st keep their heads up and looking into the chest of their p artners so th a t they do not become overextended. Be sure they bend at the knees, not at the waist, w hen changing levels. Coaching Points:
Skill Level:
Basic Skills:
Peewee, jun io r high
Position, motion, level change, penetration
Purpose:
To control an oppo nen t’s leg in a single leg-leg up position w ith out using hands
Prerequisite:
T he w restlers m u s t be able to capture a single leg.
Procedure: The light w restler cap tures one of the dark w restler’s legs and pinches it betw een his own. He m u s t control the captured leg w ithout using his hands. He then creates m otion and changes levels, all the time controlling the captured leg w ith his own leg pinch-off. A nother way to drill this pinch-off is to have races across the mat. One m an controls a leg and races across the m at, and th en his p art ner controls his leg for the retu rn trip. C oaching Points: Have the w restlers execute a single leg finish at the end of the drill or race. This will sim ulate and prepare the w res tler for a m atch situation. Insist th a t w restlers m aintain a proper stance during this drill.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, penetration, level change
Purpose:
For the offensive wrestlers, to de velop proper tim ing in order to trip an opponent to the m at; for the defensive wrestlers, to m ain tain balance in a single leg up situation
Prerequisite:
The offensive w restlers m u st be able to successfully capture a single leg, and the defensive w restlers m u st be able to use a loose whizzer.
Procedure: The light w restler captures a high single leg and leans back, holding d a rk ’s leg high enough to cause dark to hop to m a in tain balance. Dark is using a loose w hizzer for support as he hops. The light wrestler attem pts to trip dark by kicking d ark’s shin while he is in the air. The kick should be executed as if attem pting to kick a soccer ball. This drill involves a great am o unt of timing; if the light w restler doesn’t score on the first kick attem pt, he should simply try again. SAFETY CONCERNS
There is som e danger involved in falling to the mat. Therefore, you m ay wish to have your w restlers tap the shin area with their feet and not actually bring their p art ners to the m at each time. Allow w restlers to move their kneepads to the shins if they wish to, in an attem pt to pre vent them from becom ing bruised.
Skill Level:
Basic Skills:
J u n io r high, senior high, college
Position, motion, level change, penetration
Purpose:
To develop the rh y th m of lifting and blocking in order to score from the neutral position using a foot sweep m aneuver
Prerequisite:
T he w restlers m u s t be able to assum e a double leg lift position (Figure A).
A
Procedure: The light w restler assum es a double leg lift position. He pivots into the dark w restler and pulls him in a circle with his right hand. As the dark w restler hops to m aintain his balance, the light w restler uses a knee block for a takedown (Figure B). This drill helps to teach a w restler how to set up the sweep by using a circle pull and block. Coaching Points: Make sure th a t the w restlers are m erely block足 ing w ith their thighs and not using their feet or knees for a tripping motion.
Skill Level:
Basic Skills:
J u n io r high, senior high
Position, motion, level change, penetration
Purpose:
To develop rhythm for executing a foot sweep
Prerequisite:
The w restlers m u s t be able to assum e an inside biceps control situation.
Procedure: The light w restler hop-steps on his left foot while pull ing his p artn er w ith his right hand, using his right foot to block the dark w restler’s left shin. He then hop-steps back on his right foot, pulls w ith his left hand, and blocks using his left foot. This com bi nation continues for the length of the m at.
Stress th a t the w restler executing the foot sweep does not need to kick his o ppon ent’s shin b u t only block it w ith his foot as he pulls. Coaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, penetration
Purpose:
To practice scoring from the neutral position by using an inside-leg trip m aneuver
Prerequisite:
The w restlers m u s t practice inside-leg trip m aneuvers before holding this contest.
Procedure: Two wrestlers face each other with their h an d s behind their backs. The object is to score using an inside-leg trip, forcing the opponent to the m at. Kicking and spearing with the head are not allowed. If a w restler bends over to defend himself, he is given one caution and disqualified the n ext time he does it. If both m en fall down, the one who kept his hands locked is declared the winner. This contest could be used to find a cham pion leg tripper for light足 w eights, m iddleweights, and heavyweights. Coaching Points: It m ay be wise to use a third wrestler as a referee. He could be in charge of giving cautions for head blocks and would be final judge in case both m en fall to the mat.
1.33 ANKLE PICK DRILL Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To create motion by forcing an opponent to move in a circular pattern
The w restlers m u st be able to control their opponents w ith a collar tie an d w rist control situation.
A
В
Procedure: The light w restler begins in a collar tie and w rist con trol situation. He circles to his right, then takes a deep circling step back with his left foot, sim ultaneously pulling w ith the w rist con trol hand. This m ovem ent causes the dark w restler’s right foot to step toward the light w restler (Figure A). The light w restler then lowers level, pulling d ark ’s head toward his right knee, and uses his left hand to pick behind d a rk ’s right heel (Figure B). In a m atch situation, light would pick the heel and drive the dark w restler toward his back. In the drill, however, the light wrestler comes back to his feet, circles in the opposite direction, and picks the left heel of the dark wrestler.
Em phasize how im portant it is for the w restler executing the ankle pick to attem pt to pull the o pponent’s head toward his knee, th u s creating poor position and allowing the successful pick. Coaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, penetration, back arch, backstepping, lifting, (subskills— direction change, h an d control, and drive across)
Purpose:
For the offensive w restlers, to use all of the seven basic skills in executing various takedow ns and to recognize various situ a tions that m ight occur during a m atch situation; for the defensive wrestlers, to present the offen sive m an with various m a tc h like situations and to execute a two-on-one hand control standup im m ediately following each takedown
Prerequisite:
The w restlers m u st be able to execute various takedow n m a neuvers as well as a stand-up escape.
Procedure: One w restler executes a setup and a complete takedown. Im m ediately upon hitting the m at, his p artn er regains his base and executes a two-on-one hand control stand-up escape. As the wrestlers becom e more proficient w ith their takedown m aneuvers, the defensive w restler begins to present various situ a tions for the offensive m an to react to.
This is an excellent way to w arm up before ac tual live competition. It also provides a good cardiovascular w ork out in any practice setting. As w restlers improve, insist th a t they create reaction situations for each other. C oaching Points:
CHAPTER 2
U pper Bo d y A tta c k D rills
The upper body a ttack is the only attack allowed in Greco-Roman wrestling. The com ponents of the upper body attack are useful for all phases of wrestling. The basic skills of lifting, backstepping, and arching are useful for Greco-Roman and freestyle com petition as well as American folkstyle wrestling. The drills contained in this chapter serve as lead-up activities for the developm ent of a successful upper body attack, w hich m ay in足 clude such moves as headlocks, bodylocks, saltos, souplesses, and arm throws. As in chapter 1, the actual techniques are not dem on 足 strated; rather, drills are given th a t can be used as lead-ups for the upp er body m aneuvers. The chapter begins with a dem onstration of the proper lifting po足 sition needed by a w restler to lift an opponent from the m at, and the various positions from which lifts m ay be practiced. Then come lead-up activities for the developm ent of the back arch, followed by backstep drills. The ch apter concludes with drills th a t incorporate the lift, backstep, and back arch into an actual throw. In the throw 足 ing drills, a throwing du m m y or crash pad is used in an attem p t to decrease the possibility of injury.
2.1 LIFT DRILLS Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, movement, level change, lifting, back arch
Purpose:
To develop proper lifting posi tion to execute basic lifts during com petition
Prerequisite:
The w restler m u st have been p resen te d verbal and visual dem onstrations of proper lift ing techniques. The w restlers m u st also possess adequate leg stren g th to execute the various lifts.
Procedure: Lift drills incorporated into any wrestling practice m ust em phasize proper lifting position. Figures A an d В dem onstrate proper lifting positions. In Figure A the w restler penetrates and lowers his hips. He m u st th e n lift his opponent using only his legs and a back arch (Figure B). There are several positions from w hich lifts m ay be performed. The five basic lifts are these:
Side Lift. The light w restler uses a side bodylock position to lift. The dark w restler counters w ith a whizzer (Figures A and B).
Back Lift. The light w restler locks around the dark w restler in a rear standing position. The light wrestler performs the lift by step ping betw een the dark w restler’s legs, lowering levels, and lift ing. This is an essential skill because cu rren t rules dictate th a t a rear standing w restler m u s t retu rn his opponent to the m a t quickly (Figure C).
С
Duck Lift. The light wrestler steps in as if to score on a duckunder. The dark w restler attem p ts a neck w rench (Figure D). T he light w restler then slips his collar tie h an d to the dark w restler’s bi ceps while m oving his free hand to d a rk ’s thigh for a proper lift ing position (Figure E).
D
High Crotch. Double leg lift: This lift incorporates the crossover from a high crotch to a double leg. The light w restler attem p ts a high crotch. The dark w restler defends by pushing light’s head to the outside (Figure F). Light responds by crossing his right hand across d a rk ’s waist, lowering levels, and lifting (Figure G).
F
С
Single Leg Lift. Lifts may also be executed from a single leg position. Coaching Points: You m ight wish to have each lift com pleted with a bring-to-the-mat finish. Many of the lifts can be finished by using some type of a tu rk or knee block. However, to save practice time you m ay w ant only the last of five lifts com pleted w ith som e type of bring-to-the-mat. You m ay also wish to have lifts executed from a firem an’s or a bear-hug position. However, em phasize th a t in an y lift it is m a n datory that wrestlers assum e proper lifting position: Wrestlers m ust (a) step into opponent while lowering levels, (b) keep hips lower than the opponent’s, and (c) lift using only the legs and a back arch.
2.2 BUDDY SQUAT DRILL Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, level change, pene tration
Purpose:
To strengthen the quadriceps m uscles
Prerequisite:
The w restlers m u s t be able to change levels w ithout the added resistance of partners on their backs.
Procedure: The light w restler assu m es a neutral position stance. The dark w restler then ju m p s on light’s back. The dark w restler uses a leg pinch as well as a grip around the light w restler’s neck to stay on. The light w restler should not hold on to the dark w res tler’s legs; he keeps his hands forward in a stance position. The light wrestler then does several repetitions of squats as if on a squat rack.
SAFETY CONCERNS
Advise your w restlers th a t their knees should not be flexed to or beyond 90 degrees. Recent studies have indi cated th a t squatting beyond 90 degrees m ay h arm the knee joint.
2.3 PUMMELING DRILL Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, movement, level change
Purpose:
Prerequisite:
To teach w restlers to keep their elbows tight to their bodies and fight for inside control in an overhook-and-underhook situation
The w restlers m u st be able to assum e an overhook-and-underhook position.
小
Procedure: W restlers face each other in an overhook and u n d e r hook situation (Figure A). To pum m el, each wrestler takes his over hook hand and forces it down betw een his opponent’s underhook and his own body (Figure B), and the w restlers change head posi tions from one side to the other (Figure C). The w restlers then perform the routine to the opposite side. They should begin to keep their arm s tight to their sides once they get a feel for the “ sw im m in g ” action of the pum m el. Coaching Points: This action sim ulates a m atch situation. You may wish to end the drill with one wrestler executing a headlock or bodylock. Rem ind the w restlers th a t they m u st utilize proper w restling stances and not stand upright.
2.4 PUMMEL CONTEST Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, penetration, lifting, backstep, back arch
Purpose:
To use pum m eling m aneuvers to get into position to score d u r ing com petition
С
Prerequisite:
The w restlers m u st be able to execute all of the seven basic skills and have a general knowl edge of the basic neutral position scoring m aneuvers.
Procedure: The w restlers begin in an overhook-and-underhook situation. They pum m el until actual com petition begins on a w his tle com m and. Points are scored as follows: one point for lifting a man off the mat, two points for getting behind an opponent by using a level-change throw-by (Figure A), and one point for snapping the opponent forward so th a t one hand touches the m a t (Figure B). The contest begins with two wrestlers pum m eling. They attem p t to use a bodylock for a lift or a simple arm throw-by for a go-behind score. The snapdow n m aneuver is used only w hen a w restler is using his head to block (Figure C).
This drill dem ands th a t wrestlers m aintain good positions while pum m eling. If a w restler leaves his elbows loose, he will be throw n by; if he blocks with his head, he will be snapped down; and if he doesn’t m aintain good body position, he will be bodylocked and lifted. This is an excellent Greco-Roman or freestyle game.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, level change, penetration, backstep
Purpose:
Prerequisite:
To introduce the actual steps and develop the rh y th m needed to com plete the initial portion of a backstep m aneuver
The w restlers m u st be able to assum e a position and penetrate,
Procedure: The w restler stan d s leaning against a wall using his h an d s for support. His feet are ab out a foot from the wall. He steps in w ith his left foot followed by his right foot in a toe-heel position. This step is repeated over and over. Coaching Points: Have w restlers practice this drill to the opposite side using a right-foot lead followed by the left foot to a toe-heel position. Stress th a t the steps are to be com pleted very slowly at first, speed increasing with time. This is an excellent drill for a wres足 tler who is resting during round-robin wrestling. You m ay wish to provide m usic for this drill.
Skill Level:
Basic Skills:
Junior high, senior high, college
Position, level change, p en etra足 tion, backstep
Purpose:
To practice the backstep m an eu足 ver w ithout a p artn er
Prerequisite:
The w restlers should be able to execute a backstep w ith a partner.
弌 Procedure: The w restler first practices the com ponents of a back足 step headlock or arm throw using as his partner only an old bicycle innertube or rubber hose tied to a w eight m achine, a garage door
handle, or a set of exercise bars. The wrestler penetrates, completes a backstep (Figure A), forces his hips th rou gh on the im aginary op足 ponent (Figure B), an d finally pulls the hose in a throw ing m an n er (Figure C). W restlers can work on this exercise at home, or it can be m ade part of a circuit training program in the w eight room. Coaching Points: Rem ind w restlers to lower levels for each back足 step and to have the hips lower th a n th e im aginary opponent. E n 足 courage w restlers to visualize the actual scoring m an euv er during each repetition.
Skill Level:
Basic Skills:
Pee wee, junior high, senior high, college
Back arch Prerequisite:
Purpose:
To be an introductory activity for the back arch
The w restlers should be com pletely warmed up and thorough ly stretched.
Procedure: The w restler leans backw ard against a wall, walks down into a back bridge, using only his hands for support, and uses the m otor skills needed to perform a back arch.
Be sure the w restlers move into a low squat with the hips m oving forward as the upper body goes backward.
Coaching Points:
SAFETY CONCERNS
You m ay wish to use a spotter for the initial phase of this drill. This would prevent possible neck injury in case the w restler’s h ands slip on the wall.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Motion, back arch Prerequisite:
Purpose:
To practice the arching motion needed to execute a back arch
A
The w restlers should be able to hand-w alk down a wall into a back bridge.
Đ’
Procedure: This is an individual w arm -up drill th a t begins with the w restler standing on his knees. He bows his stom ach forward, tow ard the m at, creating a back arch. A side view of the w restler (Figure A) m akes him appear bent like a bow. The han ds are placed near the shoulders. The wrestler falls forward in a rocking-chair m o tion, using his h an d s to pu sh over into a back bridge (Figure B). Coaching Points: Have all w restlers loosen and stretch the lower back region before they attem p t this drill.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Back arch
Purpose:
The w restlers should be able to hand-w alk the wall and execute the Rocking Chair Drill.
Prerequisite:
To be used as a lead-up activity for executing a back arch
Procedure: Two wrestlers face each other and grip hands. The light wrestler executes a back arch, while the dark w restler serves as a safety valve, not allowing the light wrestler to land forcefully on his head. As the light w restler m oves to com plete the back arch, he m ust rem em ber to squat, m oving his hips forward as he goes back足 ward. Skill im provem ent eventually will allow the wrestlers to prac足 tice this m aneuv er using only a single h an d grip, and finally to practice the back arch solo.
Make sure th a t the partner holding the hands acts as an assistant coach, critiquing each back arch and m aking su g 足 gestions for im provem ent. Coaching Points:
Skill Level:
Basic Skills:
J u n io r high, senior high, college
Penetration, level change, backstep, back arch
Purpose:
To be used as a w arm -up backstep m an euvers
for Prerequisite: The w restlers m u s t be able to execute a backstep.
С Procedure: The w restlers lock up in an overhook-and-underhook situation. The light w restler uses a right-foot lead backstep (with a right-arm underhook) (Figure A). He then pivots his toes and swivels his hips through and under the dark wrestler’s waist (Figure B). This allows him to lift and toss the dark w restler over onto his feet (Fig
ure С ) . The dark w restler then takes his tu rn and completes a back step hip toss. Coaching Points: This is an excellent w arm -up drill for backstepping because tim e isn ’t w asted getting up off the m at. You m ight also have your w restlers use this drill to practice backstep headlocks.
2.11 CRASH PAD DRILLS Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Lifting, backstep, back arch
Purpose:
The wrestlers should understand various throw ing m an eu v ers su ch as headlocks, bodylocks, and arching m aneuvers.
Prerequisite:
To practice throwing m aneuvers w ithout the fear of injury
A
Đ’
Procedure: The w restlers stand n ear a crash pad and perform throwing maneuvers. Wrestlers m ay practice headlocks, bodylocks, saltos, souplesses, and arm throw s by throw ing their partn ers onto crash pads. Figures A an d Đ’ show exam ples of throw ing onto a crash pad. C oaching Points: Use this drill for w restlers who have a fear of throw ing or being throw n. Allow w restlers who wish to use the du m m y to do so before actually attem ptin g to throw with a live partner.
2.12 D UM M Y DRILLS Skill Level:
Basic Skills:
Junior high, senior high, college
Position, motion, level change, penetration, lifting, backstep, back arch
Purpose:
To practice the basic skills of lift足 ing, backstepping, and throwing w ithout a partn er
Prerequisite:
The wrestlers m u st have a basic knowledge of each of the tech足 niques to be performed.
Procedure: The following exercises can be perform ed using a throwing dum m y.
Salto. The wrestler locks around the waist of the dum m y and per足 forms a back arch (Figure A). This belly-to-belly position is know n as a salto and can be used only in freestyle or Greco-Roman com 足 petition.
Souplesse. The wrestler locks around the w aist of the dum m y from a rear standing position and perform s the back arch (Figure B). This m aneuver is also designed only for freestyle or Greco-Roman competition.
В
Arm Throw. The wrestler locks an overhook on the dum m y, does a left-foot lead backstep, and finishes with an arm throw (Figure C).
С
Bodylock. The w restler locks a bodylock on the dum m y, pene trates, an d th en takes the du m m y to th e m a t u sin g a back arch (Figure D).
D
Headlock. The w restler uses head and arm in com bination with a backstep to take the du m m y to the m at. Gut Wrenches. The d u m m y can also be used to practice “g ut w rench” m aneuvers used to score tilt points in Greco-Roman and freestyle com petition (Figure E).
E
Power Half. T he w restler m ay practice the pow er half series on the d u m m y (Figure F).
F
Lift Drills. The d u m m y can be used for the drills in Drill 2.1. Coaching Points: These drills are safe a t all levels. The use of a dum m y, especially for throwing, allows a n inexperienced w restler to practice the skill w ithout the added fear of injuring a w orkout partner.
Skill Level:
Basic Skills:
Senior high, college
Lifting, back arch
Purpose:
Prerequisite:
To practice the back arch using a partn er for throw ing
The w restlers should be able to execute the back arch m aneuver using a throw ing dum m y.
С Procedure: The dark w restler does a h an d sta n d facing the light wrestler. The light w restler locks around the d ark w restler’s w aist
(Figure A) and begins to execute a back arch. He should execute the back arch very slowly; as he arches back, the feet of the dark w restler land on the m a t before the light w restler lands on his head in a bridge position (Figure B). The second phase of this drill has th e dark w restler lock around the light w restler’s w aist (Figure C), lift him up, an d execute the back arch.
SAFETY CONCERNS
If the w restlers d o n ’t keep hold of each other during the drill, there is the possibility of receiving a neck injury. Therefore, this drill should be practiced only by experi enced wrestlers.
CHAPTER З
Setups , D u c k s , A n d D rags
The setup is also im portant for a w restler’s success w hen wrestling in the n eutral position. Setups are essential for consistency at scor ing offensive takedowns. Offensive takedowns are usually preceded by some type of action designed to m ake the opponent react; head fakes, foot fakes, level changes, m otion changes, or p u sh -p u ll ac tions are typical tactics for “ setting u p ” the opponent. In some situations an offensive w restler will use techniques such as an arm drag or d u ck u n d er to set up a possible leg attack. The basic skills involved in executing setu p s are sim ilar to those used in executing m ost takedow ns—stance, motion, level change, and penetration—and the particular skills needed in each situation vary with the type of setup. This chapter begins with duckunder and arm drag drills, m a n eu vers th at can be used to set up a single or double leg attack. The chapter then presents setups designed to beat the various arm blocks an opponent m ight present in a m atch situation, conclud ing with a setup circuit in which w restlers travel around the room using appropriate setu p s for given situations. Coaches should continually rem ind w restlers th a t setu p s are in tegral to the takedow n and require perfect practice. In both prac tice and m atch situations, w restlers should be encouraged to use setups before any takedow n attem pt.
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, penetration, (subskill— direction change)
Purpose:
To teach a w restler the im por tance of head rotation w hen a t tem p tin g to clear an o p p onent’s arm and body using a duckunder m an eu v er
A
Prerequisite:
The w restlers should have been presented with verbal and visual dem onstrations of a complete duckunder.
В
Procedure: The light w restler begins on his knees w ith his body b en t slightly forward. The d ark w restler drapes his right arm over the head an d neck area of the light w restler (Figure A). On com m and, the light w restler steps in on his knees (to get proper hip po sition), looks tow ard the ceiling, an d th en rotates his head tow ard the dark w restler (Figure B). This m otion should throw the dark w restler’s arm off the light wrestler.
Use this drill only as a lead-up activity for the younger kids in the program . R em ind the w restlers to “ walk in ” to improve their hip position before head rotation.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To practice level change and the penetration steps needed to exe cute a d u ck u n d er m aneuver
The w restlers m u st be able to assu m e a stance, lower levels, and penetrate.
Procedure: The light w restler uses double w rist control from the neutral position and executes penetration for a duckunder. He should duck to one side and th en to the opposite side d u ring this routine. The actual drill begins w ith the light w restler slapping the dark w restler’s h an d s together, causing the dark w restler to react by pulling his arm s apart. T his reaction should create a little space between d ark ’s arm and side for the light w restler to duck through. The light w restler lowers level, penetrates with his left foot to the outside, and th e n ducks u n d er the d ark w restler’s arm . He should look im m ediately to the ceiling, m ake a quick position check, and then retreat. The d u ck u n d er penetration step is th en executed to the opposite side. Coaching Points: The sam e drill m ay be executed with the dark wrestler using hand control or by having light use a collar-to-biceps combination, or w ith a double inside-biceps com bination.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration, (subskill—direction change)
Purpose:
To teach a w restler to pivot on his toes
Prerequisite:
The w restlers m u st be able to assum e a stance, lower levels, an d penetrate.
A
С
Procedure: The wrestler assum es a stance resembling a completed d u ck u n d er penetration step (Figure A), facing one wall of the w res tling room. The pivot motion is com pleted by placing the w eight
on the toes and rotating to the right, facing the opposite wall (Fig ures В , C). The w restler th e n pivots back to his original position. Coaching Points: This is an excellent drill to incorporate with groin stretching exercises. It not only stretch es the groin area b u t also allows for the pivot motion w hen changing directions.
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Position, motion, level change, penetration
Purpose:
To com bine and practice m o tion, level change, penetration, an d the head rotation needed to complete a duckunder maneuver
Prerequisite:
The w restlers m u st be able to p erfo rm a b asic d u c k u n d e r m aneuver.
Procedure: The light wrestler assum es a stance with his hands be hind his back, while the dark w restler gets into a norm al square stance. The light wrestler then creates movem ent, lowers level, and executes a penetration step. He uses only his head to duck u n d er d ark ’s arm , and finishes this portion of the drill by rotating his head tow ard the d ark wrestler.
This is an excellent drill for conditioning a w res tler to m aintain his stance, create motion, and score by lowering levels into a head duck. Make sure th at wrestlers penetrate by lower ing levels at the knees and not by simply bending over a t the waist. C oaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To counterattack a wrestler who is reaching to block an elbow or shoulder
The w restlers should be able to perform an arm drag m aneuver.
Procedure: The dark w restler reaches w ith his right arm as if he were going to block lig h t’s shoulder. The light w restler m oves his left arm in a m otion th a t sim ulates rotating an airplane propeller in a counterclockwise motion. Light’s motion should block the dark wrestler’s w rist area. Light uses his right arm to cup d a rk ’s triceps area while lowering levels and penetrating. In a m atch situation, light m ight attack a single or double leg or use a leg trip to score. For drill purposes, the dark w restler steps back an d reaches with the opposite arm ; this allows the light w restler to practice the circle drag to the opposite side.
Insist th a t your w restlers use an arm drag any time an opponent reaches in an attem p t to block their attacks.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To perform an arm drag w hen the opponent has blocked low on the elbow or chest area
The w restlers should be able to perform a n arm drag m aneuver.
A
В
Procedure: The dark w restler blocks low on the light w restler’s el bow. The light w restler uses his left h an d to chop down (Figure A) on the dark w restler’s wrist. The chop action clears the o p p o n en t’s arm , allowing for an offensive arm drag attack (Figure B). Coaching Points: Have your w restlers practice this setup to both sides of the p a rtn er’s body.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To obtain a reaction from the op ponent by m om entarily cover ing his eyes
The w restlers m u st be able to p e rfo rm a b a s ic a rm d ra g m aneuver.
A
С
Procedure: The light w restler uses his left h an d to cover the eye area of the dark wrestler. In m ost cases the dark w restler uses his right hand to force the light w restler’s w rist away from his face (Figure A). As the dark w restler pushes the wrist away, the light
w restler uses the m otion to reach into d a rk ’s a rm p it area w ith his right arm and execute a n arm drag (Figure B) while lowering levels, penetrating, and finishing w ith a right-leg trip (Figure C). Coaching Points: Be sure the w restler lowers level and steps in for the trip as soon as the defensive w restler begins to clear the hand in front of his eyes.
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, motion, level change, penetration
Purpose:
To use m ovem ent along with fake penetration a ttem p ts to set up an opponent for a possible takedown
Prerequisite:
T he w restlers m u s t be able to assu m e a stan ce and create m otion.
Procedure: A wrestler moves in his stance while using his lead foot to fake a shot tow ard his opponent. The object of the foot fake is to cause his opponent to straig h ten his legs or m om entarily lock his knees, allowing for a successful leg attack.
Make su re th a t your w restlers are always w ithin one bent-arm ’s length of their opponents before any foot fake or leg attack. This will help prevent overextension d u ring the actual leg attack.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To set up a w restler who will not reach, block, or attack and who m ain tain s a good square stance at all tim es
The w restlers m u st be able to create m ovem ent from a proper stance.
Procedure: This drill is sim ilar to the S tance M aintenance Drill (Drill 1.7). In this situation one w restler is instructed to m aintain a perfect square stance while his partn er attem p ts to move him out of position. The object is to snap, p u sh -p u ll, an d create m otion in an a ttem p t to m ake the opponent reach or step out of position. The offensive w restler m ay then lower levels, penetrate, and hopefully score a takedown. Coaching Points: Insist th a t the w restler not forfeit good position while attem p tin g to force his opponent out of position. Acquiring a habit of poor position in practice m ight allow an opponent to score in a m atch situation.
Skill Level:
Basic Skills:
Junior high, senior high, college
Position, motion, level change, penetration
Purpose:
To enable a w restler to identify w hat type of arm block or tie-up is being used by an opponent and how to effectively score in the various situations
Prerequisite:
The w restlers m u st be able to create m ovem ent from a proper stance.
Procedure: The coach com m ands one of five m ovem ents from the dark defensive wrestler: high shoulder block, low shoulder block, block outside arm , block inside arm , or elbow post. Dark acts, and the light offensive w restler th en uses the proper reaction to clear the block and attack. The following is a list of responses to the given situations.
Beating a High Shoulder Block. The dark wrestler uses a high shoul der block (Figure A). The light w restler forms a V with his left hand, lowers his level, and bu m p s the dark w restler’s arm off his shoulder (bum ping at or above his o p p onent’s elbow). Once the light w restler has cleared the arm , he is able to attack the dark w restler’s legs.
A
Beating a Low Shoulder Block. The dark wrestler uses a low shoulder block (Figure B). T he light w restler u ses a left-hand chop-down. Light’s outside-in-chop-dow n motion clears the dark w restler’s arm an d enables light to lower levels an d penetrate (Figure C).
В
Beating Fingers Outside Arm. W hen the dark w restler blocks at the biceps area with his fingers to the outside, the light wrestler reacts w ith an elbow lift for a high crotch (Figure D).
D
Beating Inside Arm Block. The dark w restler blocks inside the light w restler’s arm . This action causes the light w restler to react with a Russian two-on-one (Figure E).
E
Beating an Elbow Post. The dark w restler uses an elbow post to block the light w restler. The light w restler counters w ith a com bination chop and arm drag (Figure F). This m aneuver allows the light w restler to lower levels and p enetrate on the legs of the dark wrestler.
F
You m ay find th a t your w restlers are totally con fused when they first practice these skills. If so, practice each block until the responses are m astered. Don’t give up; their ability to read and react to situations will im prove w ith practice. Coaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, penetration, lifting, backstep
Purpose:
To teach a w restler to recognize various situations he m ay en counter during a m atch and how to score against them
Prerequisite:
T he w restlers should be able to recognize the various situations they will face in this circuit.
Procedure: The coach posts a sign at each station of the circuit indicating the reaction situation for th a t station. The sign explains the defensive w restler’s action as well as a way to score against that action. The defensive w restlers stay at particular stations while the offensive w restlers travel around the circuit. The offensive w res tlers rem ain a t each station for 15 seconds, rotating to the next sta tion on the coach’s whistle. After a com plete cycle, the offensive and defensive w restlers sw itch roles and the new offensive w res tlers travel the circuit. The following is a typical reaction setup circuit:
4
D efen sive W r e s tle r ’s A c tio n Double shoulder block High shoulder block (1 hand) Low shoulder block (1 hand) Reaches toward shoulder
5
G rabs both w rists
6
Head tie
7 8
On one or both knees Force in with underhook
S ta tio n 1 2 3
O ffe n siv e W re stle r's R e a c tio n V the h an d s and double V to high crotch or single Chop drag to single Circle drag to single. double, or trip Clap together to ducku n d er Two on one or reverse duck Snap, shuck, or sh ru g F irem an ’s or pum m el
This circuit teaches w restlers how to react to given situations. Encourage the w restlers to becom e familiar with the action -reactio n signs before actual practice, using m ental im agery as they study the signs. Coaching Points:
3.12 AGGRESSIVE SETUP CIRCUIT Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, penetration, lifting, backstep, back arch
Purpose:
To practice various setu p s for takedowns th a t are designed to be used against a w restler who m aintains a good square stance
Prerequisite:
The w restlers m u s t be able to perform basic setup an d ta k e down m aneuvers.
Procedure: The coach posts signs at stations in the wrestling room indicating various setups and particular takedow ns to be used with those setups. The w restlers are divided into two groups, w ith one group rem aining at the stations and assum ing square stances. The other group travels the circuit in 15-second intervals, perform ing the prescribed setups and takedowns. The coach’s whistle signals rotation to the n ex t station. Once the first group has com pleted all of the stations, the groups sw itch roles. A setup circuit m ight in clude the following activities:
S ta tion 1 2 3
O ffensive S etu p Foot fake Level change Blind and drag
4 5 6
Collar tie-w rist control Collar tie and motion P u sh -p u ll
7 8
Baseball tie Underhook
P ro jected F inish Single, double Single, double, duck, fire Drag to trip, single, or double D uckunder, single, double Ankle picks F irem an ’s, single, double, duck Single, high crotch High crotch, ankle pick, headlock, hip toss, bodylock
Insist th a t the w restlers who rem ain at the s ta tions act as assistan t coaches, giving constructive criticism upon completion of each setup and com pleted takedown. This type of a circuit forces each w restler to practice all of the setu p s y o u’ve chosen. The individual w restler will develop one or two favorites, which he will hopefully develop to perfection. Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Stance, position, motion, level change, penetration, lifting, backstep, back arch
Purpose:
To practice takedow n setu p s an d takedow n m an eu v ers w ith足 o u t an actual p artn er
Prerequisite:
The w restlers should be able to perform basic w restling m a n e u 足 vers from the neutral position.
Procedure: A wrestler simply performs takedown setups and take足 dow ns on the Adam takedow n m achine, w hich is p erm an en tly a t足 tached to a wall. Coaching Points: This m achine is an excellent device for injured w restlers to use during practice.
A u th o r's Note:
For m ore inform ation on the A dam T a k ed o w n M achine (which w as in v e n te d b y Carl A dam s) c o n ta c t W ayne E ndres, 4 4 9 5 N.W. 1st St., Des Moines. Iow a 5 0 3 1 3
CHAPTER 4
N eutral Po s it io n D efensive D rills
The ability to defend against attack is the final ingredient for su c cess w hen com peting in the neu tral position. This ch ap ter’s drills center aro u n d the three basic lines of defense. The first line of defense is to stop or a t least slow a n o p p o n en t’s penetration; these drills involve various elbow blocks, snaps, and a basic hip th ru st. The second line of defense is to free o n e’s legs once the opponent has executed a successful penetration attem pt; these drills use sprawl m an eu v ers to destroy the o p p o n en t’s base by causing him to becom e overextended. The final line of defense is to begin a counterattack. Drills de signed to score on the opponent once his penetration has been slowed and his base has been destroyed include front headlock and butt drag situations. The three lines of defense could be considered subskills of basic skills needed to com pete in the defensive portion of neutral-position wrestling, so the subskills of slowing p en e tra tion, freeing the leg, and co u nterattacking are added to the Basic Skills sections of this chapter. This chap ter also includes drills for snapdow ns, sprawling, front headlocks, b u tt drags, and whizzers. A wrestler who practices these drills perfectly should be able to successfully defend him self w hen competing in the neutral position.
Skill Level:
Basic Skills:
J u n io r high, senior high
Position, motion, level change, (subskill—slow penetration)
Purpose:
To teach a w restler how to use a basic hip th ru s t to stop or slow an o p p onent’s penetration
Prerequisite:
The w restlers m u st be able to perform double leg penetration.
Procedure: The dark w restler attem p ts a half-speed double leg penetration shot. The light w restler lowers his level and uses his hips to force into the d ark w restler’s shoulder area. The th ru s t ac tion consists of the hips going forward, creating an arch in the back. T he dark w restler th en attacks one leg so th a t the light w restler can practice using a single hip thrust.
Have your w restlers execute this drill for several repetitions before the Sprawl Drill (Drill 4.2). It can also be incor porated into the Sprawl Drill.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, level change, (sub skills—slow penetration, freeing the leg)
Purpose:
To teach a w restler how to free his leg after it has been captured by an opponent
Prerequisite:
The w restlers m u s t be able to perform single an d double leg penetration shots.
Procedure: There are several ways to drill the sprawl. This drill has the following three phases.
Shadow Sprawl. The w restlers move from side to side in their stances. The coach feints a shot tow ard the group. The w restlers im m ediately sprawl back, dropping to the m at. (The w restlers should be advised to drop one hip m ore th a n the other, to sim u late defending against a single leg shot.) No-Hands Sprawl. This phase involves using a partner, who m akes an actual leg attack. The dark w restler shoots a single, an d the light w restler spraw ls using only his hips (no hands) to counter (Figure A). The hip of the leg being attacked is dropped m uch lower th a n the other hip.
A
Full Contact Sprawl. The dark w restler attack s a single or double leg. The light w restler spraw ls his hips back an d down while counterattacking with a whizzer and a head push-away (Figure B).
Đ’
You m ay w an t to s ta rt by exposing your w res tlers to the Hip T h ru st Drill (Drill 4.1) before beginning the Sprawl Drill. The Give G round Drill (Drill 4.3) is a very beneficial exercise for the w restler to learn next. C oaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Motion, level change, (subskill— freeing the leg)
Purpose:
To teach a w restler to give ground instead of giving up a takedow n w hen defending h im self in the neu tral position
A
Prerequisite:
The w restlers should be able to execute single and double leg takedown m aneuvers and have a general knowledge of the sprawl defense.
В
Procedure: W restlers are paired facing each other on their feet. One wrestler (dark) attack s a double leg and continues to drive th rough his partner. The light w restler spraw ls (FigureA) until dark w alks him into a near-standing position. At this point, light m u s t give ground or be taken down. Giving ground sim ply m ean s th a t he m ust throw his legs in a backw ard motion (Figure B). This m ove m ent p attern continues across the length of the m at; dark walks in and up on a double leg attack, light gives ground, and so on. Once the wrestlers n ear the opposite wall, the coach in stru c ts the light wrestler to score using a b u tt drag or front headlock counterattack. Coaching Points: Make sure your wrestlers realize the im portance of giving ground. Before com pleting this drill, you m ay w an t the man using the double leg to score, th u s dem onstrating why ground m ust be given.
4.4 TENNIS BALL SPRAWL DRILL Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, (subskill—freeing the leg)
Purpose:
To im prove m ovem ent tim e in the sprawl
Prerequisite:
The w restlers m u st be able to assu m e a neu tral position w res tling stance.
Procedure: This drill begins w ith each w restler holding a tennis ball u n d er each arm p it and assu m in g a n eutral position w restling stance. On a whistle com m and, the w restlers drop the balls and a t tem p t to spraw l in a back-and-downw ard m otion to the m at before the balls hit the m at. Coaching Points: This drill is excellent for breaking the m onotony of the daily routine. However, this drill is tim e consum ing and the w restlers will eventually become bored, so it should only be used once or twice per season.
4.5 SNAPDOWN DRILL Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, (su b sk ills—slow p en etratio n , counterattack)
Purpose:
To learn to change levels and de stroy an opponent’s penetration attem pt with an elbow block and then score using a snapdow n m aneuver
Prerequisite:
The w restlers should have been presented with verbal and visual presentations of the entire snapdown m aneuver.
С
Procedure: The dark w restler is up rig h t on his knees, leaning slightly forward. The light wrestler will perform the snapdow ns. He delivers a blow w ith his left forearm to d ark ’s right collarbone area; his right hand (thum b down) blocks dark in the sh o u ld er-arm p it area (Figure A). This m otion helps to destroy or slow an opponent’s
penetration. Once the block has been delivered, light lets both hands slide p ast d a rk ’s head an d shoulder (Figure B). T he snapdow n portion of th is drill is com pleted by having light cup his h an d s b e h ind d a rk ’s head an d arm pit, snapping in a downward, to-the-side m otion (Figure C). T his m otion should allow the light w restler to spin to the opposite side for a score. This drill could also be expanded to include snaps and sh ru g s to either side. S nap-shrugs are accom plished by direct ing the head in the direction opposite to the spin. This drill can also be incorporated w ith the Snapdow n Spin Drill (Drill 5.5).
Coaching Points:
Skill Level:
Basic Skills:
Peewee, ju n io r high, senior high
Position, motion, level change, (subskill—counterattack)
Purpose: Prerequisite:
To counter the double leg attack of an opponent w ho penetrates with his elbows aw ay from his body
The w restlers m u st be able to execute double leg penetration.
A
Đ’
Procedure: The offensive (dark) w restler attem p ts a double leg penetration sh o t with his arm s out to the side m u ch like airplane wings. As the offensive w restler penetrates, the defensive (light) wrestler lowers his level and stops the m o m en tu m w ith an overhook-underhook com bination (Figure A). The light w restler pancakes the dark w restler to his back (Figure B). Coaching Points: Peewee w restlers m ay w ant to m ake airplane noises upon penetration, com plete w ith crash and b u rn so u n d s as they go to their backs. In fact, m any varsity w restlers will enjoy making the sam e sounds.
Skill Level:
Basic Skills:
Senior high, college
Position, motion, level change, (subskill—counterattack)
Purpose:
To develop proper dow nward p ressure needed to overextend an opponent and to successfully perform a front headlock
Prerequisite:
The w restlers should have been presented with verbal and visual demonstrations of the front head lock.
Procedure: The figure shows the three-wrestler alignm ent needed to perform this drill. The third w restler m ain tain s a rear standing position with his h ands locked around d a rk ’s waist. The light w res tler p u ts a front headlock on the dark w restler. The objective is for the light w restler to pull the dark w restler’s face to the m at. Mean while, the rear standing w restler attem p ts to hold the dark w res tler off of the m at. This is not a p leasant drill for the m an in the middle, b ut it is effective for learning the downward pressure needed for executing a front headlock. Coaching Points: Because this is u n p leasan t for the participant in the middle, let only rugged, experienced w restlers play th at role.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Motion, (subskill—counterattack)
Purpose:
Prerequisite:
To overextend an opponent, cre ate motion after capturing a front headlock, an d react to the oppo n e n t’s m ovem ents
The w restlers m u s t be able to apply th e front headlock m a neuver.
С Procedure: The light wrestler captures a front headlock off a failed shot from the dark wrestler, then immediately overextends the dark w restler and begins circling to the left. How he scores depends on the dark w restler’s reaction. If dark attem p ts to force to the inside the elbow th a t is over his head, then light throw s him by to the left (Figure A). If dark attem p ts to force th a t elbow to the outside, light stops and throw s d a rk ’s head and arm in the opposite direction (to the right) (Figure B).
Coaching Points: Be su re the w restlers overextend their p artn ers before they begin to circle an d create motion. In a m atch situation, an opponent m ay be able to walk in on his knees and capture a leg if he is not overextended. You m ay w ish to add a thigh block to this drill once the throw-bys are m astered (Figure C).
4.9 BUTT D R A G -H IG H LEG DRILL Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, m otion, (subskills— freeing the leg, counterattack)
Purpose:
To use direction change in de fending against a single leg
Prerequisite:
The w restlers m u st be able to perform a high-leg over and b u tt drag m aneuvers.
С Procedure: The dark w restler locks onto one leg of the light w res tler. Dark is overextended to sim ulate a poor shot an d an effective sprawl by the light wrestler. In the first phase of this drill, light uses his right hand to reach over the top of d ark ’s neck and grab his right arm pit. L ight’s left h an d reaches into the crotch area. Light a t tempts to pull himself around behind dark using the right-hand arm drag and the left-hand crotch pull (Figure A) an d u ses a right-leg high-leg over to try to break the dark w restler’s grip (Figure B). In the second phase of this drill the light w restler uses a left-leg highleg over to break the dark w restler’s grip on his leg (Figure C). He
then spins to the opposite side for a score. The left-leg high leg would be used only after the right-leg high leg has failed. This drill is con ducted continuously for 30 seconds, using a b u tt drag to one side and a high leg to the opposite side. Coaching Points: Make sure each w restler reaches over the top of his p a rtn er’s head and not u n d er his neck. If a w restler reaches u n d er the neck in an attem p t to b u tt drag his opponent, he will be setting him self up for a sucker drag.
Skill Level:
Basic Skills:
Peewee, ju n io r high, senior high
Motion, (subskill—counterattack)
Purpose:
Prerequisite:
To use a b u tt drag for a defensive score
The w restlers m u st be able to perform a b u tt drag m aneuver.
Procedure: One w restler attem p ts to m aintain a tabletop position (down referee’s position) and m ay circle only to avoid being scored upon. The top m an executes as m an y b u tt drags as possible in a given tim e period. The roles are then reversed. The w inner is the one who scores the m o st times.
Rem ind the bottom m an th at he m ay not use his hands to prevent being scored upon. Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, (subskill—freeing the leg)
Purpose:
Prerequisite:
To give the defensive w restler an oth er w eapon to prevent his o pponent from attacking and successfully scoring on a leg attack
The w restlers should have been presented with visual and verbal dem onstrations of the w hizzer m aneuvers.
С
D
Procedure: The light w restler assum es a position on all fours. The d ark w restler hooks light’s left leg and places his rig h t arm across his back. The light w restler th en m akes a windmill action w ith his left arm , attaining a w hizzer position (Figure A). T his alignm ent now becomes a scrim mage situation. Light attem pts to hip into dark
(Figure Đ’ ) while straig h ten in g his captured leg. He m u st th e n sit the captured leg to the front (Figure C) an d face his opponent. The dark w restler m eanw hile attem p ts to keep the leg hooked. Coaches may wish to allow the light w restler to execute a pancake (Figure D) as he sq u ares to the front. Coaching Points: You m ay w ish to allow the d ark w restler to use w hizzer counters such as a limp arm or an alligator roll-through to score the actual takedown.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, penetration, lifting, backstep, back arch, (subskills—slow pen etration, freeing the leg, counter attack)
Purpose:
To recognize various attack s th a t m ay be used in a m atch situation an d how to properly defend against them
Prerequisite:
The w restlers m u st be able to recognize the attack s to be used in the circuit and how to effec tively defend against them . Procedure: This circuit is sim ilar to the setup circuits in th a t half the w restlers stay at particular stations while the rest travel from station to station. After a complete circuit, the two groups exchange roles.
S ta tio n 1 2
3
5 6 7 8
O ffensive A ctio n (Stationary group) Single leg shot Double leg shot On m at, leg hooked, arm across back Single leg up captured Headlock Bodylock attem p t Ankle pick W hizzer
D efen sive R eaction (Traveling group) Sprawl, b u tt drag Snapdow n and spin W hizzer counter and pancake Pull up to clear or force head outside and an d kickover cradle Step to front and throw Metzgar Shuck by W hizzer counter (limp arm , etc.)
Coaching Points: The stationary m an should act as an assistant coach, giving constructive criticism on each w restler’s reaction at his station. You m ay alter the circuit drill to m eet your team ’s needs.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, slow penetration, (subskills— freeing the leg, counterattack)
Purpose:
To begin a co u n terattack im m ediately after an o p p o n en t’s penetration h as been stopped
Prerequisite:
The wrestlers should have a basic knowledge of both offensive and defensive scoring m aneuvers.
Procedure: The d ark w restler attem p ts a double leg attack. The light w restler stops the penetration with an elbow blo ck -sn ap com bination. As dark begins to retu rn to his n eutral stance, light is instructed to attack using his own double or single leg shot. Coaching Points: A w restler has m an y opportunities in a m atch situation in w hich he m ay be able to score im m ediately following his o p p onent’s failed attack. This drill helps accustom w restlers to this fact.
CHAPTER 5
T o p M a n D rills
In collegiate, freestyle, and Greco-Roman wrestling, total time spent w restling from the advantage position is steadily on the decline. Freestyle and Greco-Roman rules clearly limit the tim e th a t m ay be sp en t in the advantage position w ithout scoring points. In folkstyle wrestling, college and high school w restlers are often m ore th a n willing to play the two-for-one takedow n game, working for bonus decisions rath er th a n for the actual fall. However, pinning is still the nam e of the game! It is indeed the talented, dom inant grappler who can ride an opponent and eventually force him into the subm ission of a fall. The basic skills needed for advantage w restling are not clearly defined b u t m ight center aro u n d the ability of the top m an to de stroy the bottom m a n ’s base by continually controlling his hip m ovem ent an d his hip position. This ch ap ter includes riding drills, su ch as spinning and float ing (reaction) drills, and pinning drills, such as cradle and leg drills. There Eire also several contests th at stress the tilting of an opponent. This ch ap ter’s drills will help im prove the top m a n ’s ability to ride, tu rn for back points, and finally (hopefully) pin an opponent.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Motion Prerequisite:
Purpose:
None
To enhance the top m a n ’s ability to move around an opponent
Procedure: This drill prom otes swift mobility for the offensive w restler while creating an aw areness of points of attack from the top position. The drill begins with wrestlers in an u p -dow n referefejs position. On a whistle com m and, the light w restler begins to spin around the dark wrestler. L ight’s chest is positioned on the small of d a rk ’s back. While the light w restler spins, he attack s various body parts of the defensive w restler. For instance, w hen he circles around d ark ’s head, he m ay push the head down or attack u n d er an arm pit. He can also attack under an arm and pick an ankle w hen a t the side, or use a double underhook from the back. Coaching Points: Make your w restlers aw are of which body parts m ight be attacked during the spinning motion.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion Prerequisite:
Purpose:
To enhance a w restler’s balance while usin g a high-leg over m an eu v er during the spin drill
W restlers m u st be able to per form a high-leg m aneuver.
Procedure: This drill is performed in the sam e m anner as the Basic Spin Drill (5.1), except th a t light does not attack d a rk ’s body parts. Instead, light begins to spin aro u n d in a chest-on-back position. He executes a high-leg over m an eu v er (Drill 6.16), w hich brings him into a back-to-back position. Light continues to spin arid does another high-leg over into a chest-on-back position. The light w res tler m ay not use his h an d s for this drill, as it is a balance drill. Coaching Points: Make sure your w restlers practice the high-leg over m an eu v ers before attem p tin g this drill.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Motion Prerequisite:
Purpose:
To allow the top m a n to react to a given situation while spinning
W restlers should be able to spin around an opponent.
Procedure: The Basic Spin Drill (Drill 5.1) is expanded here to in 足 clude reaction. The coach m ay choose to blow a w histle indicating th a t the light w restler should reverse the direction of his spin. A m ore realistic reaction drill is illustrated in the figure. The dark (down) w restler raises an arm to prevent the light w restler from spinning around. Im m ediately, the light w restler m u st react by changing directions an d spinning in the opposite direction for a sim ulated score.
You m ight w an t to use a whistle com m and for direction change a t the beginning of the drill. For a m ore realistic situation, encourage the down m an to lift an arm to stop the spinaround, forcing the top m an to spin in the opposite direction. C oaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, (subskills— h an d control, hip control, and chaining)
Purpose:
To engage in scram ble wrestling situations
Prerequisite:
The w restlers should be able to perform the Basic Spin Drill (Drill 5.1) an d have a basic knowl edge of top and bottom m an m aneuvers.
Procedure: The entire series of spin drills m ay be expanded to in clude live wrestling. Near the end of a spin drill, the coach blows a whistle indicating th a t the w restlers should wrestle live. This pro vides scram ble-situation wrestling. Coaching Points: You m ight w an t to use this drill as a contest to see w h eth er the bottom m an can score an escape or a reversal.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, collge
Position, motion, level change Prerequisite:
Purpose:
To com bine the Basic Spin Drill (Drill 5.1) w ith the Snapdow n Drill (Drill 4.5)
The w restlers m u st be able to perform the Basic Spin Drill.
Procedure: The w restlers face each other w ith one w restler on his knees an d the other in a n eutral position w restling stance. Upon com m and the standing wrestler executes a snapdow n-spin-around m aneuver. Coaching Points: C onstantly rem ind your w restlers to look for a spin-around im m ediately following any snapdow n m aneuver.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, m otion Prerequisite:
Purpose:
To allow the top m an to react to the bottom m a n ’s m ovem ents
The w restlers should be able to perform basic top and bottom m an m aneuvers.
Procedure: The light w restler begins on top in a chest-on-back position w ith his h an d s u n d er the dark w restler’s arm pits. The b ot tom m an com pletes a series of m oves as the top m an reacts. The moves an d counterm oves involved in a sh o rt series m ig h t include sw itch-resw itch, roll-reroll, sit-o u t-sp in behind, sit-o ut-drag around, stand-up-back-heel trip, and G ranby-log roll. Coaching Points: Make up any routine you wish. But be sure to encourage the w restlers to move at full speed, both w hen acting and w hen reacting. This will insure full speed transfer into a m atch situation.
5.7 FROG IN -B U M P DOW N DRILL Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, (subskill—hip control)
Purpose:
To increase the top m a n ’s ability to destory the bottom m a n ’s base im m ediately following a w histle start
Prerequisite:
The w restlers m u st be able to assum e an u p -d o w n referee’s position.
Procedure: The w restlers assum e an u p -d o w n referee’s position. The top m an is told to pretend he is a frog. He uses his legs to drive into the bottom m an m u ch as a frog would to leap. The top m an m ay use his arm s to block under an arm on the near side and under the thigh on the far side. On a whistle com m and, the top m an leaps into the bottom m an an d knocks him off of his base.
Be sure your w restlers u n d erstan d th at it is very im portant to destroy the bottom m a n ’s base as soon as the whistle blows. It m ight be advisable to m ake this a 10-second w histle drill. Coaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high
Position, motion
Purpose:
Prerequisite:
To allow the top m a n to maintain control w ithout destroying the bottom w restler’s base
The w restlers m u s t be able to perform rolls an d elevators,
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Procedure: The wrestlers begin with the dark wrestler in the down referee’s position and the light wrestler on top with his arm s around dark’s w aist b u t not locked (Figure A). The object of this contest is for the bottom -m an to attem p t to pull the top m an into a position where his hip, buttocks, or shoulders touch the m at. Each time one of these body parts touches the m at, a point is scored. The bottom man m ay use rolls or elevators to score, while the top m an co u n ters using only rotation and a leg post (Figure B). The top m an m ay deduct a point from the bottom m a n ’s score if he can successfully reroll and rem ain in a parallel position. However, in this situation, should the bottom m an get perpendicular during the reroll, he (the bottom man) scores a point (see Drill 6.18). The roles are reversed for the next tim ed session. Coaching Points: Give som e type of rew ard for the w inner, or the wrestlers m ay not keep true scores.
Skill Level:
Basic Skills:
J u n io r high, senior high
Position, m otion
Purpose:
Prerequisite:
To practice maintaining control of an opponent by utilizing counterm aneuvers rather than breaking him flat on the m at
The w restlers m u st be able to execute basic bottom m an maneuvers an d their counters,
The bottom m an is assigned to use any m oves except for a stand-up to score an escape or reversal. The top m an is told to ride the bottom m an u sing only counters to his moves; he is not allowed to score breakdow ns. The com binations m ight include the sw itch-resw itch, roll-reroll, sit-spin-around, an d G ranby-log roll. Procedure:
Coaching Points: This is a live w restling situation, an d again you should give some type of rew ard to assure m ax im um effort.
5.10 CALF ROPING DRILL Skill Level:
Basic Skills:
Ju n io r high, senior high
Position, motion, (subskill—hip control)
Purpose:
To utilize skills needed for tilting an opponent from the two-onone near-arm chop position
A
Prerequisite:
The w restlers m u st be able to perform a two-on-one near-arm tilt.
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Procedure: One w restler is the calf and attem p ts to ru n on his hands and knees the length of the w restling room w ithout being tilted. The other w restler is the cowboy; he starts in a hover posi tion over the calf (Figure A). As the contest begins, the cowboy attem pts to do a near-arm chop w ith a two-on-one tilt. The cowboy is not allowed to tackle the calf—he m u st hover an d use the n ear arm chop (Figure B).
SAFETY TIPS
This drill is relatively safe, b u t do not allow the top m an to use a tackle for a breakdow n.
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, m otion
Purpose:
Prerequisite:
To utilize skills needed to per form a spiral ride
The w restlers m u st be able to perform a spiral ride.
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Procedure: One w restler starts on his hands and knees as the bull. The other w restler starts in a hover position w ith one underhook in place (Figure A). The object is for the bull to ru n the length of the room on his h an d s an d knees w ithout being tu rn e d tow ard one of the side walls. The top m a n uses his underhook (Figure B) arm to ru n a spiral and force the bottom m a n to face a side wall. The top m an m u st ru n tow ard the bottom m a n ’s head to tu rn him tow ard a wall, ju s t as he would have to do to break down a n oppo n e n t for a spiral ride. Coaching Points: This contest will provide a welcome relief from the normal daily routine of practice. Rem ind the top m an to always ru n toward the head w hen attem p tin g to score a breakdow n using a spiral.
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Position, m otion
Purpose:
Prerequisite:
To create an aw areness of the opportunities available for the top m an to apply a near- or farside cradle
The w restlers m u s t be able to perform near- and far-side cradle m aneuvers.
Procedure: This drill is sim ilar to the Floating Drill (Drill 5.6), ex cept the top m an is continually attem p tin g to lock up a cradle. The dark wrestler does a series of sit-outs and/or starts num erous standups. The light w restler rides from the back in a chest-on-back posi tion with h ands u n d ern eath the dark w restler’s arm pits. Each time the bottom (dark) w restler lifts a knee close to his head, the top (light) m an spins to th a t side an d cap tu res a cradle.
You m u st teach your w restlers the top m an phrase “ head to k n ee—th a t’s for m e.” Each time the bottom m an puts his head n ear his knee, have the top m a n sing the phrase as he captures a cradle. Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Position, m otion
Purpose:
Prerequisite:
To develop confidence for using the near-side cradle
The w restlers m u st be able to apply a near-side cradle.
Procedure: Two wrestlers lock near-side cradles on each other and begin to roll around on the m at. They are allowed to roll for 15 to 30 seconds. The coach th en signals for live wrestling to com mence. The w restler who is on top m u st release his cradle im mediately and flatten on top of the defensive w restler so he will not be rolled to his back. Coaching Points: W restlers who are cau g h t on the bottom w hen the live w restling whistle blows should be in structed not to panic. In m an y cases they will be able to arch an d roll the opponent to his back.
5.14 JUMP AND HALF DRILL Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, motion
Purpose:
Prerequisite:
To teach the top m an to ju m p and shoot a half nelson w hen his opponent has lifted an arm from the m at
The w restlers m u s t be able to apply a half nelson.
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Procedure: The bottom m an (dark) lies flat on the m at w ith the light w restler covering him . The dark w restler uses his right h an d to push back into the light w restler to regain his base (Figure A). The light wrestler, im m ediately upon seeing an opening for a half nelson, ju m p s to th a t side an d forces d a rk ’s arm up w ith an elbowon-elbow position (Figure B). In a m atch situation the light w res tler would use a half nelson to work for the fall, b u t for drill p u r poses dark reacts by balling in the opposite direction. This movement causes light to ju m p to the opposite side and catch dark’s elbow with his own elbow. The half nelson would follow.
Coaching Points: This drill teaches the bottom m an to react to pres sure, a t the sam e tim e allowing the top m a n to look for openings to shoot a half nelson. Insist th a t the top m a n use his elbow to lift the down m a n ’s elbow up in the air before p utting in a half nelson.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion
Purpose:
Prerequisite:
To teach the top m a n to react with a cross face cradle or tu rk for a n ear fall depending upon the bottom m a n ’s reaction
The w restlers m u st be able to perform a cross face cradle and a tu rk m aneuver.
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Procedure: The dark w restler is broken down into a position flat on the mat. The light w restler then applies a cross-face w ith his left hand and a block behind the knee with his right hand in an attem pt to apply a cross face cradle (Figure A). The bottom m an m eanwhile reacts to the pressure by tu rn in g into the top m an. This causes the top m an to release the knee block and pick up the n ear knee with his right hand (Figure B). The light wrestler then steps in and scores with a tu rk (Figure C). For drilling purposes only, the light w res tler then releases the turk, allowing the dark w restler to tu rn away. This reaction by the dark wrestler causes the light wrestler to apply and score w ith a cross face cradle.
Make your wrestlers aware th a t whichever direc足 tion the bottom m an turns, the top m an should be able to score back points. Coaching Points:
Skill Level:
Basic Skills:
Junior high, senior high, college
Position, motion, lifting, level change
Purpose:
To retu rn a m a n to the m a t from the rear stan d ing position
Prerequisite:
The w restlers m u s t be able to perform basic lifts and the screwdown m aneuver.
Procedure: This drill is a contest to see how m an y tim es the light wrestler can either lift the dark w restler off the m a t or screw him down into a takedow n position. The rear standing m an scores a point each tim e he com pletes a successful lift or takedow n using the screw down m aneuver. The w inner of th is contest is th e w res tler who scores the m o st points in a given tim e period. The screwdown is com pleted from the rear stan d in g position by p u tting pressure on the quadriceps m uscles w ith o n e’s elbow. The bottom man m u st go down to a position w here at least one knee is on the mat.
In today’s wrestling, the top m an m u st be taught to bring the bottom m an to the m at immediately, otherwise he m ay be penalized for stalling. If there are no takedow ns or lifts scored in a 30-second time period, you m ight wish to penalize the top m an one point.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Position, motion
Purpose:
Prerequisite:
To m aintain control of a wrestler from the rear standing position w ithout locking h ands
The w restlers should have basic knowledge of the h an d control concept.
Procedure: The w restlers assum e a stan d -u p -rea r stand in g posi足 tion. The top m an is not allowed to lock his hands but m u st attem pt to m aintain control for a certain tim e period. The bottom m an a t足 tem p ts to score escapes using h an d control. Roles are reversed for the n ex t time period. The w inner is the one who scores the m ost escapes. Coaching Points: This is a good drill to sim ulate the final seconds of a m atch. The top m an m u st m aintain control to win.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, m otion Prerequisite:
Purpose:
To teach w restlers how to fight off their backs and avoid being pinned
Each w restler m u s t be able to perform a back bridge w ith an opponent on his chest.
Procedure: The light w restler lies flat on his back w ith the dark wrestler lying perpendicularly across his chest.. The two bodies form a cross. In a live situation, the top w restler attem p ts to use a half nelson and crotch com binations to pin while the light w restler bridges and a ttem p ts to clear an arm and get belly-down. In a p as sive situation, the w restlers are show n how to bridge and clear an arm betw een their bodies in defense of a half nelson. Coaching Points: Be sure your w restlers u n d erstan d th a t to fight off one’s back, one m u st get an arm th ro u g h betw een oneself and the opponent’s body. Many w restlers attem p t to tu rn belly-down, but they cannot because their opponents keep them down by block ing the arm .
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion
Purpose:
Prerequisite:
To teach w restlers proper hip an d back positions w hen a t足 tem pting to use legs
None
Procedure: A w restler lies on the m a t with his w eight on his fore足 arm s and knees an d w ith his legs crossed. This resem bles a sealwalk position. He then practices a right-leg high-leg over to one side, th en a left-leg high-leg over to the other side. To sim ulate an actual w restling situation, the w restler m u st at all tim es have his back arched to create proper hip pressure. Coaching Points: This drill should then be done in partners. Deter足 m ine the proper finish for the head an d arm area.
Skill Level:
Basic Skills:
Peewee, junior high, senior high
Position, m otion
Purpose:
Prerequisite:
To develop skills needed to p ut legs on an opponent
The w restlers should be able to p u t legs on a p artn er in a drill situation.
Procedure: W restlers s ta rt in the u p -d o w n hover position, w ith one w restler on his h an d s an d knees and his p artn er stan d in g be足 hind him. The bottom m a n is the bull an d the top m a n is the cow足 boy. The object of this gam e is for the cowboy to m o u n t the bull by using a n ankle pick and p u ttin g his front leg in for a grapevine ride. This en h ances the concept of using a far-ankle pick to p u t in legs. The bull attem p ts to ru n on his h an d s and knees to th e op足 posite wall w ithout being m ounted. Coaching Points: Do not allow the top m en to use tackle m a n e u 足 vers to m ount. Insist th a t they use far-ankle picks w ith a leg going in to sim ulate an actual w restling situation.
Skill Level:
Basic Skills:
J u n io r high, senior high
Position, m otion
Purpose:
Prerequisite:
To use leg m an eu v ers to p u t an opponent into a near-fall position
The w restlers should have basic knowledge of various leg m a足 n euvers used to score near-fall points..
Procedure: The dark w restler lies belly-down w ith his arm s folded u n d ern eath his chest area. His h an d s lock on his own elbows. The top m an starts w ith his legs in a cross-body ride position. The object is for the top w restler to tu rn the bottom m a n p ast a 90-degree angle. The top m an scores a point each tim e a tilt is scored. The roles are th en reversed. T he w inner is the one who scores the m ost points in a given tim e period. In m o st cases, the top m an uses a hip-over m an eu v er to get the bottom m a n over into the 90-degree position.
Make su re th a t the bottom m an locks his own elbows under his chest; he is not allowed to use his hands to defend.
Coaching Points:
CHAPTER 6
Bo t t o m M a n D rills
This ch ap ter’s drills will enhance a w restler’s ability to perform skills needed for executing successful escapes or reversals from the bottom referee’s position in the traditional American folkstyle w res tling forum. T he basic skills needed for success in the bottom posi tion in folkstyle w restling are not nearly as well defined as are the basic skills needed to successfully com pete from the neu tral posi tion. It seem s th a t the original seven basic skills identified by USA W restling have been designed to develop skills th a t enhance the performance of takedow ns, the rationale being th a t the b etter the wrestlers perform on their feet, the better they perform in in ter national com petitions. Thus there m u st be some preliminary discussion of the four basic skills needed in the down position. The definitions of these skills differ slightly from the definitions of those sam e skills as performed in the n eutral position. Position, for instance, is defined as keeping arm s tight to the sides, keeping forearm s extended forward w hen broken down on the m at, and constantly reacting tow ard pressure from the top m an. Motion will be created by continually executing move after move (‘‘chaining m oves” ). Chaining should probably be considered a basic skill needed for success from the bottom . Ex amples of chain wrestling include the stand-sw itch and the sit-outroll com binations. The basic skill of level change is used for such m aneuvers as the stand-up, the Granby, and com binations of those m aneuvers. The final basic defensive skill is hand control: At all tim es the down w restler m u st have control of one of the offensive w restler’s hands. This should severely limit the attacks the offensive m an may employ. However, there is som e feeling in the college arena th at
h an d control as a skill is being replaced by the defensive ability to sim ply “ seal o f f ’ or assum e a safe position by keeping elbows tight to the sides. The claim is th a t college w restlers are becom ing so proficient w ith tilts th a t a failed hand-control attem p t m ay result in a two-point tilt for the opponent. Coaches m u st m ake their own decisions regarding the use of h an d control as a basic skill of down wrestling. The basic drills in this chap ter include lead-up activities for sits, stand-ups, switches, an d shoulder rolls an d conclude w ith a series of chain wrestling activities such as floating (which incorporates chain w restling by the bottom m a n and reaction w restling by the offensive [top] man).
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion Prerequisite:
Purpose:
To force the w restler in the ad vantage position to change his position of attack
The w restlers m u st be able to assu m e an u p -d o w n referee’s position.
С Procedure: This drill m ay be executed alone or w ith a partner. Here it will be described as executed w ith a p artn er to show d a rk ’s position change. The w restlers begin in referee’s position with dark on top an d aligned on the “ w rong side.” The bottom (light) w res tler shifts his legs aw ay from dark in a windshield-wiper-like m o tion and begins to sit back (Figure A). Light then lifts his hands from the m at and lets th em pass in front of his face (Figure B). He con tinues this motion until his hands are placed back on the mat, bring ing him self into a referee’s position. The dark wrestler, in the advantage position, has now been forced to attack from the oppo-
site side, th u s allowing the light w restler to work more comfortably for an escape or reversal (Figure C). This m aneuver is beneficial for any w restler who feels uncom fortable w restling an opponent who rides from the “ wrong side.� Encourage your w restlers to execute a reversal or escape im m ediately following the changeover. Coaching Points:
Skill Level:
Basic Skill:
Peewee, ju n io r high
Position
Purpose:
Prerequisite:
To condition a w restler to fall to the m a t in a belly-up position rather th an falling to his back, in a potential pinning situation
None
Procedure: If you im agine a cat being dropped from an upsidedown position, you can im m ediately visualize the Cat Drill. The cat will always right itself an d land in an up rig h t position on it’s feet. The w restler m u st learn to react in m u ch the sam e m anner. He m u st develop a sense of time-space and its relationship to the m at. For instance, a w restler who is being taken down m u st learn to go ‘‘belly dow n” into a safe position rath er th a n fall to his back, s u r rendering additional back points. The figure shows the light wrestler holding his h an d s u n d ern ea th d ark ’s head in a position th a t pre vents him from falling to the mat. Light at some point releases dark, allowing him to fall to the m at. Dark m u st react like a cat, righting himself into a referee’s position on all fours, or at least into a bellydown position, before he hits the mat. This drill should help w res tlers learn th a t they m u st never fall to their backs. Coaching Points: As the w restlers become more proficient at this drill, you m ay w ant to increase the difficulty level by having the holder p ush down on the forehead of his partner.
Skill Level:
Basic Skill:
Peewee, ju n io r high, senior high
Position
Purpose:
Prerequisite:
To m aintain a base while wrestling from the down position
The w restlers m u st be able to assu m e an u p -d o w n referee’s position.
Procedure: The w restlers assum e a n u p -d o w n referee’s position. The top (advantage) w restler attem p ts to break down the bottom w restler by forcing his hips to the m at. The top w restler m ay use various types of attacks—ankle picks, chops, spirals, and so on. The down w restler attem pts to m aintain his base. He is allowed to coun ter only by using h an d control, w eight transfer, an d changeovers. Coaching Points: S tress th a t a w restler m u st react into pressure or he will have a hard time m aintaining his base during competition.
6.4 TENNIS BALL-HAND CONTROL DRILL Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, (subskills— chaining, h an d control)
Purpose:
To develop h an d control for the bottom w restler
Prerequisite:
The bottom w restler m u st be able to perform the basic m aneu vers in this drill, such as sit-outs, stand-ups, rolls, and switches.
Procedure:
Floating. The top m an p u ts a tennis ball in the h an d he would put on his belly b u tto n w hen he is in referee’s position. The bottom m an th en com pletes a series of moves (sit-outs, stand-ups, etc.) while attem p tin g to hold on to the h an d w ith the ball. This drill is m ean t to teach the bottom m a n the concept of hand control. Sit and Granby Drills. This drill is similar to floating in the previous Tennis Ball Drill except th a t the bottom m a n a ttem p ts to control the han d w ith the ball while drilling the sit-back an d G ranby series. This drill can be used two or three tim es a year to break up the m onotony of regular practice sessions. It is espe cially effective for teaching the han d control concept to beginning or novice wrestlers. Coaching Points:
6.5 FROG-ON-FLY HAND CONTROL DRILL Skill Level:
Basic Skill:
Peewee, ju n io r high
Position, (subskill—hand control)
Purpose:
Prerequisite:
To obtain h an d control w hen performing a stand-up m aneuver
The w restlers m u s t be able to assu m e a bottom m a n referee’s position.
Procedure: The w restlers begin this drill in a norm al u p -d o w n referee’s position. The w restlers are told th a t the top m a n ’s hand on the elbow is a fly. The down m a n ’s right h an d is a frog. The light w restler (down man) pushes off the m a t using only his hands and a back-arching m otion. He tries to slap his right shoulder w ith his left arm while pretending th a t his right h an d forms a frog’s m outh and will slide across to eat the fly. Once the w restlers grasp the con cept of hand control, the drill can be expanded to include a stand-up. Coaching Points: Once the frog has eaten the fly, in stru ct the kids to get two-on-one hand control. Then repeat the step until hand con trol becom es an autom atic reaction.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, (subskill—h an d control)
Purpose:
Prerequisite:
To obtain h an d control from the stand-up position
The w restlers should have been exposed to Drill 6.5.
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Procedure: The light w restler assu m es a stand-up position with his left elbow in a V position tight to his hip and his right hand open but covering the dark wrestler’s hand th at is on his navel (Figure A). The light w restler’s hips should also be arched away to create pres sure on the opponent. T he dark w restler is in a rear standing posi tion with his h ands in the sam e position as if he were in top referee’s position. The actual drill begins on a whistle com mand, with the dark wres tler attem pting to lock h an d s around the light w restler’s waist. The light wrestler attem pts to block off and gain a two-on-one hand con trol (Figure B). Normally the light w restler attacks the h an d th at was on his elbow in the referee’s position because he can easily catch it com ing across his stom ach. Coaching Points: Once the bottom m an develops hand control, you might wish to give the top m a n another option. Allow the top m an to let the light w restler fall to the m at or to chin him to the mat. This action will force the light wrestler to use the Cat Drill (Drill 6.2) to belly-down and prevent being “ stu ck ” on his back.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change
Purpose:
The w restlers m u s t be able to perform a stand-up.
Prerequisite:
To form a “seal o ff’ position d ur ing a stand-up
Procedure: This drill differs from the preceding h an d control drill only in th a t the bottom m an attem p ts to seal off w ith his elbows and forearms, th u s preventing the top m a n from locking around the waist. The coach m ay w an t the bottom m an to finish this drill w ith a hip-heist cutoff m aneuver. Coaching Points: W restlers should be m ade to work from this laidback, arching position so th a t they learn to react to the m ovem ents of the top man. In fact, you m ay wish to have the rear standing wres tler on his h an d s and knees.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, m otion, (su b sk ill— h an d control)
Purpose:
Prerequisite:
To develop the explosive power of the hips an d back needed to begin a stand-up
The wrestlers m u st be able to as su m e a down referee’s position.
Procedure: This is an individual drill in which w restlers practice explosion from the bottom referee’s position. The w restler slaps his right shoulder with his left hand as he arches his back in an attem p t to look at the wall behind him. His right h an d m eanw hile is reach ing across his own belly button in an attem p t to grab an opponent’s wrist for h an d control (see Drill 6.5). The m o m en tu m of the back slap and arch should bring the w restler’s knees off the m at at least 6 to 12 inches. Coaching Points: You m ay wish to use this drill to develop explo sive power before teaching Drill 6.5.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, m otion
Purpose:
Prerequisite:
To add additional resistance to the back and neck areas for exe cution of the jack drills
The w restlers should partici pate in the Stand-Up J a c k Drill (Drill 6.8) before adding addi tional resistance.
A
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Procedure: There are sandbags com m ercially available for this type of activity. The coach gives a whistle com m and, and the san d bag m u st be throw n off by explosive arching motion (Figure A). A nother type of resistance drill u ses the w restling p artn er to lie across the neck and shoulder areas of the bottom m an. The bottom m an th en jack s up, throw ing off the top m an (Figure B). This por tion of the drill is cost-free, offers m uch m ore resistance th a n the preceding portion, and can save time. Coaching Points: Insist th a t the top m an m u st not ju m p off the bottom m an b u t rath er m u st place his full weight on him for this drill. Sandbags m ight be m ore useful for the younger, less physi cally m ature athletes.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, (subskills— chaining, h an d control)
Purpose:
Prerequisite:
To practice the steps of a standup w ithout a partn er
The w restlers should have p ar ticipated in the jack drills (Drills 6.8 and 6.9).
Procedure: The wrestler assum es a referee’s position beside a wall. The wall acts as his opponent. This drill is the sam e as Drill 6.8 except the w restler com pletes the stand-up. The w restler steps up with his inside foot (th e jo o t closest to the wall) and pivots aw ay from the wall. The pivot action creates back pressure on the wall. The hips are well aw ay from the wall. Coaching Points: You m ay w ant the w restlers to stop in the wallstand position to check for proper hip position and han d control. Or you m ight have the wrestlers do a hip heist to finish the stand-up.
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change
Purpose:
Prerequisite:
To practice lowering the shoul ders through an opponent’s grasp
None
Procedure: The light wrestler stands behind the dark wrestler with his arm s circling d ark’s chest area. The dark wrestler has his hands up in the air, as if he were S an ta Claus sliding down the chim ney. The light wrestler tightens his grip, forcing S an ta to get stuck. This forces the d ark w restler to dip his shoulder and squirm down through the light w restler’s grip, ju s t as S an ta would have to do if he were stuck in the chim ney. Coaching Points:
drill.”
Tell the w restlers th a t this is a simple “squirm
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion
Purpose:
None
Prerequisite:
To practice the'skill of a “low-leg under” or hip heist
С
D
Procedure: A w restler begins in a belly-up crab position (Figure A) with his weight supported on his h an d s and feet. He crosses his left leg und ern eath his rig h t leg (Figure B). This m aneuver positions him into a belly-down-on-all-fours position (Figure C), m u ch the same as th a t of a defensive linem an. The w restler th en crosses his right leg u n d ern ea th his left leg (Figure D), retu rn in g him to crab position. Coaching Points:
during this drill.
Do not allow the wrestlers to sit on their buttocks
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
P osition, m otion, (su b sk ill— chaining)
Purpose:
Prerequisite:
To incorporate the hip heist skill into a n actual w restling m a n e u  ver su ch as the long sit-out
The w restlers should be able to perform a hip heist and a sit-out.
Procedure: The w restler com pletes a long sit-out and crosses his right leg u n d er his left leg to finish. Coaching Points: This is an exceptional way to drill long sit-outs because in a m atch situation m ost w restlers expect the defensive m a n to tu rn the opposite way in an a tte m p t to roll or come out the back door.
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, motion, level change, back arch, (subskill—chaining)
Purpose:
To incorporate the hip heist as a finish for the stand-up m aneuver
Prerequisite:
The w restlers m u st be able to perform a hip h eist and a standup.
Procedure: The w restler sits on the floor w ith his back to the wall. On a whistle com mand, he arches back against the wall (in a motion similar to the forceback used in a stand-up) and executes a long sit-out to a hip heist. See Drill 6.12 for proper execution of a hip heist. Coaching Points: This drill com bines the ingredients of the sitback, stand-up, and hip heist into one drill. It should have effective carryover value for m atch situations.
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, m otion
Purpose:
Prerequisite:
To clear the legs to one side before perform ing a sit-back m aneuver
The w restlers should be able to assume a down referee’s position.
Procedure: The w restlers assum e down referee’s positions w ith o ut partners. On com m and, each w restler sits his legs and feet to the side th a t would be away from an im aginary partner. This action resem bles th a t of a windshield wiper. In fact, have the w restlers pretend th a t their legs are w indshield wipers an d wipe them back and forth on the m at. After they get the feel of the windshield wiper motion, have them use their h an d s to p ush back into a sit position.
The key to this m aneuver is encouraging the w restlers to use their legs to move in a windshield w ip er-ty p e m o tion in order to clear them aw ay from an opponent’s attack.
Coaching Points:
6.16 BRIDGE-AROUND-HIGH LEG DRILL Skill Level:
Basic Skills:
Junior high, senior high, college
Position, m otion
Purpose:
Prerequisite:
To be used as a lead-up for th.e tripod sit-out, and to enh an ce a wrestler’s ability to execute a high-leg over m an eu v er from a bridging situation. This drill is used by the Soviets as a skill test for prospective elite w restling candidates.
The w restlers m u st be able to perform a high-leg m aneuver and a front and back bridge.
С Procedure: This drill begins with a w restler in a front bridge posi tion. His hands are locked with a finger-chain grip in front of his face, and his elbows are flat on the m at {Figure A). He begins to walk on his feet, rotating his body in a counterclockwise m otion and
m aintaining the flat elbow position. He rotates until he reaches a point at w hich the flat elbow position can n o t be m aintained unless a high-leg over is performed. The w restler takes his left foot and steps over his right leg (Figure B). The high-leg m aneuver positions h im in a back bridge. The circular rotation continues until the flat elbow position once again can n o t be m aintained. At this point, the w restler kicks his right foot over his left leg, retu rn in g to the front bridge position (Figure C). (This m ovem ent is sim ilar to kicking a soccer ball in upside-down ‘‘Pele style.” ) T his concludes one full rotation for the bridge-around. T he drill m u st be com pleted slowly a t first; rotation speed is em phasized after technique and flexibility improve. Initially, w restlers will w ant to raise their elbows off the m at. Insist th a t they m ain tain the flat elbow position during rotation, to obtain m ax im u m flexibility.
Coaching Points:
6.17 SIT-OUT AND ROLL-EVEN DRILL Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, m otion, (su b sk ill— chaining)
Purpose:
To create a chaining action with a series of sit-outs
Prerequisite:
W restlers m u st be able to per form a long sit-out.
Procedure: Each w restler w orks w ithout a partner, startin g from a down referee’s position. On a whistle com m and, the w restler com pletes a long sit-out to one side, followed by an o th er long sit-out to the opposite side. The routine continues for a given tim e period. Coaching Points: Encourage your wrestlers to move as fast as pos sible an d not to hesitate betw een moves. This drill can be used as part of a cardiovascular circuit w orkout su ch as PTA (Drill 8.4). It is also a good exercise to use to practice floating (Drill 5.6).
6.18 GET-PERPENDICULAR CONTEST Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, h an d control
Purpose:
Prerequisite:
To avoid being tilted by the top m an
The top m an m u st be able to execute a tilt.
Procedure: The w restlers sta rt in an u p -d o w n referee’s position. The top m an attem p ts to tilt the bottom m an, exposing his back to a 90-degree position, w ith a near a rm -tig h t w aist com bination. The top m an scores a point each tim e he accom plishes the 90-degree tilt. The bottom m an attem p ts to get into a position per pendicular to the top m an to avoid the tilt. The roles are reversed for the n ex t time period. Coaching Points: Insist th a t your w restlers learn how to get th e m selves into a perpendicular position to avoid being tilted.
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, m otion
Purpose:
Prerequisite:
To begin development of a shoulder roll
None
Procedure:
1. The w restler sits on a crease of the m at. He rolls to his left shoulder an d p retends he is kicking a soccer ball w ith his right foot. This m otion should bring him into a sh o u ld er-sh o u ld er po足 sition on the m at, an d m o m en tu m brings him th ro u g h to a sit足 ting position. He should still be sitting on the crease of the m at, facing the sam e direction as w hen he started. 2. The w restler sits on the m at, placing his h an d s on his hips, He rolls to the side, supporting him self w ith his neck, shoulders, and elbows. Coaching Points: This is a good exercise to use to warm up the neck muscles before practice or live wrestling.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change Prerequisite:
Purpose:
To be used as a lead-up for a flip G ranby m aneuver
A
W restlers should be able to per form a basic shoulder roll.
В
Procedure: The em phasis for executing a flip G ranby is to get the hips in an elevated position and kick a leg over o n e’s head. This drill shows w restlers how to accom plish that. The down wrestler takes his left foot an d steps it into a position in front of his right knee. He then steps his right foot behind the heel of the left foot. The hips are high off the m a t (Figure A). The second phase is to kick the right leg straig h t up into a handstand-type position (Fig ure B). The w restler com pletes the flip motion by tucking his head and throw ing his left arm through and p ast his right knee. Coaching Points: Insist th at your wrestlers have their hips elevated. Have your w restlers practice the first stage several tim es before perform ing the actual flip. A u th o r’s Note: T h e G ran b y s y ste m of w restlin g seem s to b e a co m p lete school of w restlin g w ithin itself. T herefore, c o ach es in terested in developing a G ran b y sy s te m are advised to a tte n d the G ra n b y School of W restlin g in Virginia. For m ore inform atio n contact: G ran b y School of W restling, P.O. Box 7127 , B ack B ay Station, V irginia B each, V irginia 23457.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change
Purpose:
W restlers should be able to p er足 form a sim ple cartw heel (onehanded) and a basic shoulder roll.
Prerequisite:
To execute an aerial flip G ranby from the stand-up position
Procedure: The aerial flip G ranby is simply a shoulder roll th a t is begun from the stan din g position. The w restler takes two steps to the right, stops, changes direction by tucking his left shoulder, and flips in a shoulder-roll motion. The wrestler should practice the drill in three phases: using (if he w ants to) his left hand to cartwheel when com pleting the flip, then com pleting the drill by himself, and then com pleting the flip G ranby with a partner. Coaching Points: Be su re your w restlers practice a simple shoul足 der roll and a regular flip G ranby before they try an aerial Granby.
SAFETY CONCERNS
It is advisable to use a spotter w hen a w restler is first a t足 tem pting this skill. This would help insure th a t the w res足 tler not fall on his head and dam age m uscles in his neck.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, (subskill—h an d control)
Purpose:
To m ake w restlers realize th a t there are tim es w hen a tak e down m u st be conceded in order to come to the m a t in a “ safe” position, preparing to score an im m ediate reversal
Prerequisite:
The w restlers m u st be able to perform a single leg takedow n an d a w rist roll.
Procedure: The dark wrestler begins this drill by capturing a single leg on the light wrestler. The dark w restler is instructed to score a takedow n finish; the light w restler is in structed to concede “ at a point of no re tu rn .” As the light w restler concedes, he falls to a safe position on his knees w ith one h an d near his side or belly b u t ton. This m an eu v er should bait dark to p u t his arm around light’s waist and grab the hand th at is on the belly button. This allows light to overcontrol d a rk ’s h an d with his opposite hand and execute a cross-arm w rist roll. If the roll is not effective or if the top m an does not control the h an d around the waist, the light w restler is at least in a safe position. Coaching Points: Instruct your wrestlers to recognize when to give up a takedow n and w hen to keep fighting off an attack. It is m uch m ore advantageous to give up a two-point takedow n with the pos sibility of an im m ediate reversal than it is to give up five points and be fighting off on e’s back.
Skill Level:
Basic Skills:
Ju n io r high, senior high
Position, m otion, (su b sk ill— chaining)
Purpose:
To effectively score ag ainst an opponent who steps over a leg in an attem p t to stop a switch m aneuver
A
Prerequisite:
The w restlers m u st be able to perform a basic sw itch an d an elevator m aneuver.
В
Procedure: The light w restler executes a switch, and d ark .co u n ters by stepping over an d betw een light’s legs (Figure A). The dark wrestler has his head down and hips up in the air. Light kicks up through d a rk ’s crotch, lifting d a rk ’s hips an d forcing him into a somersault. W hen first attem p tin g this m aneuver, the w restler should elevate his opponent several times w ithout kicking him over into a som ersault. Once this skill has been learned, light elevates and uses his right calf to catch behind d ark ’s knee. The m ovem ents of d ark’s som ersault (Figure B) pull light over on top. Light then scrambles for a near fall w ith any catch-as-catch-can m aneuver.
The end of this drill can be particularly useful in teaching wrestlers how to scram ble in a catch-as-catch-can situ a tion. Caution w restlers against lying on or nearly on their backs for an extended period while attem p tin g to elevate, because some referees will count back points. Coaching Points:
6.24 SWITCH AND RESWITCH CHAINS DRILL Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, m otion, (sub sk ill— chaining)
Purpose:
Prerequisite:
To practice the switch, and switch counter, in a chaining situation
The w restlers m u st be able to perform all com ponents of the chain: outside-leg reswitch, inside-leg reswitch, hip heist, and bear crawl.
Procedure:
Switch-Outside-Leg Reswitch. The light wrestler executes a switch. The dark wrestler counters by lifting his leg and sitting away from the light w restler (Figure A). The w restlers continue the sw itch resw itch routine.
A
Switch-Reswitch-Roll Chain. The light w restler executes a switch, and dark co unters by sitting to the outside for a reswitch. Dark thinks he h as successfully countered light’s sw itch attem pt. As dark begins to come up top to m aintain control, light uses his right elbow to lock onto d ark ’s elbow, does a right-shoulder dive (Figure B), and then hips over for the score (Figures С and D).
D
Switch-lnside-Leg Reswitch. This drill is the sam e as the sw itch outside-leg resw itch except the resw itch m an (the dark wrestler) sits un d ern eath and into his opponent (Figure E). Many wrestlers use this m ethod even though it can be easily countered by a hip h e ist-b ear crawl. The w restlers continue a sw itch-resw itch routine.
E
Switch-Inside Reswitch-Hip Heist-Bear Crawl Chain. This drill carries the last drill one step further. The inside-leg reswitch is countered by the light wrestler executing a right-leg heist (Figure F) and then using a bear crawl tow ard the head, picking up a half nelson and crotch body press (Figure G).
F
G
Coaching Points: This sw itch series of reaction drills can also be incorporated into a floating exercise.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, (subskills—chaining, h an d control)
Purpose:
To teach a w restler the proper m ethod of scoring from the sitback position depending upon the top m a n ’s actions
Prerequisite:
The w restlers should be able to perform the reactions involved in this drill.
Procedure: The bottom m an does a sit-back into his p artn er while m aintaining control of the hand on his belly button. The coach then designates the m ovem ent the top m an should use to stop the sitback. The bottom m a n then uses th a t m ovem ent to score. A series of actio n -reactio n situ atio n s m ight include the following:
Top m an a c tio n 1. Hang arm over shoulder 2. Hang head over shoulder 3. Near-arm chop 4. Near-arm chop follow-around 5. Force pressure into back 6. Chin back 7. Arm bar
B ottom reactio n f o r score Fan out to side Fan and catch head Shoulder roll or tripod Tripod to Peterson roll Stand-up Scoot back to m aintain base Hand control and arm drag
Coaching Points: You m ay w ant to design a different system for reaction to the top m an and drill it so th at it will becom e autom atic when the situ atio n s occur.
Skill Level:
Basic Skills:
Peewee, ju n io r high, senior high
Position, motion, (subskills— chaining, h an d control)
Purpose:
To develop a kinesthetic aw are ness of w restling m ovem ents
Prerequisite:
The w restlers should be able to perform basic top an d bottom m a n m aneuvers.
Procedure: The down wrestler is blindfolded and instructed to exe cute various w restling skills. This situation can include live w res tling as long as contact is m aintained betw een wrestlers. Coaching Points: The blindfold situation can also be used for wres tlers in the neutral position. However, the blind-start position should be used, and w restlers m u st m aintain contact th roughout the drill.
SAFETY CONCERNS
Insist th a t once contact between wrestlers has broken, all com bat m u st stop. Blind w restling from a noncontact po sition could lead to potential injury.
CHAPTER 7
G ames A n d M a t -R elated A c t iv it ie s
This chapter contains m any gam es and other activities th a t can be played on a w restling m at and will give peewee an d ju n io r high school w restlers a g reat deal of em otional and physical pleasure. Even the m ost advanced high school wrestler will find m ost of these to be a welcome relief from the norm al rigors of daily training. The physical educator would be able to use m an y of th em for a basic com bative class. The activities fall into three major categories: (a) individual or dual wrestling-related contests, such as Sum o Wrestling, featuring oneon-one com petition usin g the basic skills of wrestling; (b) team w restling contests, su ch as Rodeo, involving team -concept com pe tition using basic w restling skills; and (c) activities th a t have been modified to be played on a wrestling m at, such as Knee Football. Although these types of activities don’t teach new w restling skills, they do give w restlers relaxing and enjoyable diversions from the more rigorous aspects of daily practice. For these drills, the Basic Skills section often reads “ N/A” (“ not applicable” ). This is because m an y of the activities do not teach basic wrestling skills. However, they can still be an im portant part of any wrestling program . Peewee and ju n io r high school program s m u st provide a "funtype” atm osphere, an d w restling-related gam es are one way to do that. The activities in this chap ter can be used to promote the sport
of w restling an d hopefully to recruit future participants. W restlers a t the higher levels will find th em a welcome addition to their norm al regime of daily training. All of these activities can be re足 vised to m eet the needs of your program.
7.1 BODY CRAWL Skill Level:
Basic Skills:
Ju n io r high, senior high, college
N/A
Purpose:
Prerequisite:
To cling and climb on and around another p erso n ’s body
None
Procedure: The light wrestler stands on the m at with his arm s bent at the elbows and his forearm s extending forward. The dark w res tler ju m p s on the w aist of the light wrestler. The objective is for the dark w restler to crawl up an d over the light w restler’s head and shoulders, down his back, through his crotch, and back to the sta rt ing position. He m u st do this w ithout touching the m at w ith any part of his body. Coaching Points: The toughest phase of this exercise is getting the legs through the crotch area w ithout touching the m at. In m ost cases the foundation m an should be slightly larger th a n his p a rt ner due to the stren g th needed for m aintaining a solid base. This skill can be used as a gam e to see who can actually execute the skill, or it can be a contest of speed.
7.2 KNEE COMBAT CONTEST Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, motion, level change, penetration
Purpose:
This contest is designed to prac足 tice skills used w hen w restling a m an who is on both knees in the neu tral position
Prerequisite:
The wrestlers should possess the com petence to perform basic scoring maneuvers from the neu足 tral position.
Procedure: One wrestler m u st stay on both knees and defend h im 足 self from being taken down. He m ay not step up w ith a foot for balance. The other w restler uses any takedow n available to score. T he roles are th en reversed. W hoever scores the m ost takedow ns in a certain tim e period is the winner. Coaching Points: W restlers will have the m ost success by using a series of snaps, shucks, and sh ru g m aneuvers to score.
7.3 CHIN AND HEAD DUCK CONTEST Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, penetration, lifting
Purpose:
Prerequisite:
To use head rotation and a “look ing u p ” motion w hen using a duckunder
The w restlers should be able to perform a d u n kunder m anuever from the neutral position.
Procedure: The wrestlers both use their right hands to go over each other’s neck and hold onto their p a rtn er’s chin. They are both on their knees. The contest is to see who can p u t the other to his back first, using this grip an d head position. Each w restler m ay let one knee come off the m a t an d use a foot for support.
Caution your w restlers not to use a neck w rench when grabbing the chin. They m ay use only head and neck rota tion to score.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high Purpose:
Position, motion, level change, penetration, lifting, backstep, and back arch
To engage in a “scram ble w res tling” situation
Prerequisite:
The w restlers should be able to perform basic w restling m a neuvers. Procedure: The w restlers assu m e a back-to-back sq u at position. They m u st be leaning against each other to stay on their feet. On the whistle, live w restling occurs. Coaching Points: This is another gam e th at is useful both in physi cal education class and as a scram ble wrestling situation in the prac tice room. Encourage the wrestlers to score immediately after facing one another.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration, lifting, backstep, back arch
Purpose:
To engage in a takedown contest within a confined area. This con足 test contains a sum o w restling element because the contest can be won by throw ing the oppo足 nent from the circle.
Prerequisite:
The w restlers should have a basic com petence in perform 足 ing n e u tra l-p o sitio n sco rin g m aneuvers.
Procedure: Two w restlers face off in a 10-foot circle. The objective is to p ush each other out of the circle or to score a takedow n inside the circle. The first w restler to touch outside the circle is the loser unless a takedow n has been scored. Many tim es a w restler who is being pushed out will use a lateral drop or headlock to score and end up the winner. Coaching Points: This can be used to m atch individual w restling skills, and it is no m ore dangerous th a n in any other com bative exercise.
7.6 LOG ROLL GAME Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, lifting, backstep, back arch
Purpose:
To engage in a scram ble wrestling situation
Prerequisite:
The w restlers should possess com petence in performing basic scoring m aneuvers.
Procedure: W restlers lie side by side w ith a 5-foot space between them . Each w restler has his head even w ith the o th er’s feet. The wrestlers are instructed to roll toward each other and to com m ence live w restling as soon as they m ake contact.
Em phasize th a t the w restlers are not to com m ence live w restling until contact has been m ade. This gam e pro vides an excellent situation for practicing scram ble wrestling. It m ay also be used as an activity for physical education class. Coaching Points:
7.7 DEAD COCKROACH Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, penetration, lifting, backstep, back arch
Purpose:
To have fun and to engage in a scram ble w restling situation
Prerequisite:
The w restlers should possess com petence in performing basic scoring m aneuvers from the u p down referee’s position. Procedure: The gam e begins w ith w restlers lying side by side in the head-to-feet position. They are instructed to imagine themselves as cockroaches. The coach tells them th at he is going to spray them with insecticide. As he p retends to do this, they are to act like dy ing cockroaches—com plete with convulsions and trem bling limbs. Then on a whistle com m and they w restle live. Kids have great fun playing this game. Coaching Points: This is a great game, b u t you m u st give it a great buildup before starting. It can be used in the peewee practice room or in elem entary and ju n io r high physical education classes.
7.8 ZONE DRILL Skill Level:
Basic Skills:
J u n io r high, senior high
Position, motion, level change, penetration, lifting, backstep, back arch
Purpose:
To keep w restlers inbounds and out of the zone area in freestyle and Greco-Roman wrestling
Prerequisite:
The w restlers should be able to m aintain a proper stance and create motion.
Procedure:
Freestyle-Greco-Roman Drill. One w restler is placed w ith his feet on or near, and his back toward, the out-of-bounds line. On com m and, the w restler on the inside attem p ts to force the other to stay close to the line or go out of bounds. The w restler w ith his back to the circle m u st tu rn his opponent so th a t his o p p onent’s back is to the outside. He m ay use snaps, shucks, or sh ru g s to tu rn his opponent. Folkstyle Drill. In folkstyle wrestling, the offensive w restler w ants his back to the out-of-bounds line so th a t he m ay penetrate across the entire m at (if needed) for a score. However, w restlers are not allowed to ‘‘play the edge of the m a t.” Coaching Points: This is an excellent drill for preparing w restlers for freestyle or Greco-Roman com petition.
7.9 STEAL THE DRAGON'S TAIL Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion, level change, penetration
Purpose:
To utilize v ariou s w restlin g techniques needed for a m atch situation, b u t in a game-like atm osphere
Prerequisite:
The w restlers should be able to perform basic scoring m a n e u vers in the neu tral position.
Procedure: The gam e begins with each wrestler tucking a sock into the back of his w restling shorts. The sock should h an g o ut a t least 6 to 8 inches. The coach then gives a com m and, such as “The gam e is to steal the d rag o n ’s tail by using a high-crotch m an eu v er.” The wrestler who steals the opponent’s sock by executing a high crotch would be the winner. There are other m aneuvers th a t could be used in Steal the D ragon’s Tail: arm drags, snapdow ns, duckunders, or a free-for-all, for instance.
Insist th a t the w restlers let the socks h an g out of their shorts a t least 6 inches. Some w restlers m ay attem p t to tie the sock to their jock to avoid losing the com petition. This is u n acceptable for the obvious reason. Coaching Points:
7.10 SIMON SAYS—WALL SQUAT GAME Skill Level:
Basic Skills:
Peewee, ju n io r high
N/A
Purpose:
Prerequisite:
To develop cognitive (thinking and reaction) faculties u n d er physical stress
None
Procedure: One w restler assu m es a sq u at position against a wall on a wrestling m at. His opponent faces him and becom es “ S im on” for a 3-m inute Sim on Says game. For exam ple, the Sim on w restler will say, “Sim on says, ‘Touch your left knee with your right h and,' ” sim ultaneously touching his own left knee with right hand. The w restler on the wall will then perform the proper m ovem ent. If the w restler on the wall m akes a movem ent not described by Simon, his opponent scores one point. The roles are th en reversed for ano th er 3-m inute tim e period. The m ovem ents Sim on picks m ight include backslaps, h an d control, snap motion, drag motion, or tapping of various body parts.
This gam e will help to build en durance in the quadriceps m uscles of a w restler and hopefully help him to m ain tain a proper stance throughout an entire m atch. The wrestler who scores the m ost points by fooling his p artn er should receive some type of a rew ard after practice. This gam e can be used to conclude a wrestling practice or for physical education class. While this game is being played you m ay wish to elaborate on the im portance of m aintaining a proper stance late in a m atch. Coaching Points:
7.11 BALMERT'S MATOPOLY* Skill Level:
Basic Skills:
Ju n io r high, senior high Purpose:
Position, motion, level change, penetration, lifting, backstep, back arch
To provide a break from the daily practice routine, while including m an y of the w restling skills and physical exercises of a regular practice
The wrestlers should have a basic competence in all wrestling tech nique m aneuvers.
Prerequisite:
Procedure: This gam e is played using a norm al Monopoly board. A coach m u st take pieces of tape and relabel, as follows, the board properties, utilities, an d railroads, and so on—these will be bought by the w restlers w ith exercises instead of money. Board Space
Cost
Vermont Avenue C onnecticut Avenue
20 sit-ups 25 sit-ups
Oriental Avenue
20 sit-ups
St. Charles Place
25 push-ups
States Avenue
25 push-ups
Virginia Avenue Pacific A venue
30 push-ups 25 squat thrusts
North Carolina A venue
25 squat thrusts
Pennsylvania A venue
3 0 squat thrusts
Indiana A venue
10 pull-ups
Illinois Avenue Kentucky Avenue
12 pull-ups 10 pull-ups
Marvin Gardens
25 grass drills
Atlantic A venue
25 grass drills
Ventnor A venue
3 0 grass drills
St. J a m es Place T ennessee Avenue
25 squat jum p s 25 squat jum p s (Cont.)
•T h is g am e is the brain child of C oach Mickey B alm ert of B ishop R eady High School, C olum bus, Ohio.
(C o n t in u e d )
Cost
Board Space
Boardwalk
30 squat jum ps 25 6-count squat thrusts
Park Place
25 6-count squat thrusts
M ed iterran ean A venue
25 m ountain clim bers
New York A venue
Baltic Avenue
25 m ountain clim bers
Railroads Luxury Tax and Incom e Tax
3 bear crawls, length of the room 2 0 reverse push-ups
Any utility
Leap frogs (twice the am ount on dice throw)
Go
Get free drink
J u st visiting jail
10 ju m p ing jacks
In jail
Fight off back
The C hance and C om m unity Chest cards should be labeled with various skills, such as the following: hit 5 doubles
5 cradle finishes
do 5 duckunders
5 arm drags
5 singles to right side do 5 firearms
5 ankle picks
get off back 5 bridge and tu rn
single finishes on m at, head inside
5 b u tt drags
5 high halfs
5 finishes off two-on-one 5 sit-backs
5 single finishes off m a t
5 high crotches
5 head sn ap s 5 stand-ups
5 team -assigned drills
5 single finishes on head, inside 5 headlocks
The rules are very simple. The w restlers are divided into two team s, and “coaches” or “cap tain s” roll the dice. Each time a team lands on a property or utility they m u st pay for it by doing the prescribed exercises; if th at team lands on th at property again, they can p u t a house on it for an o ther set of exercises. If a team lands on a property owned by the opponents, they have to do double the prescribed exercises if there are no houses on it, 3 tim es the exer-
cises for one house, and 4 times the exercises for two houses. A team m ust land on Go to get a drink. The gam e should be played 2 hours, with the losing team rolling u p the m ats or w ith the w inning team getting a refreshm ent such as fruit or a fruit drink. Coaching Points: This would be a great gam e to play usin g the varsity against the ju n io r varsity. Don’t use this gam e m ore th a n once or twice a season, as it m ight becom e boring.
7.12 CRADLE-GRIP CIRCLE GAME Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
N/A
Purpose:
Prerequisite:
To im prove the grip a w restler w ould use to apply a cradle
W restlers should be able to lock their h an d s using either a w res tler’s grip (cupped hands) or finger-chain grip.
Procedure: Twelve w restlers sit in a circle w ith their feet pointing to the inside of the circle. They interlock their arm s w ith the arm s of the w restlers n ex t to them and lock their own hands; this forms a com plete chain around the circle. W restlers are told to pretend th a t they have a cradle locked up and th a t they should attem p t to bring their elbows close together to tighten the grip. At this point, the w restlers lean back and lie on their backs. Any w restler whose grip is broken is elim inated from the circle and assigned to p u m mel or spar until the contest concludes. This activity continues until there are only two wrestlers left in the circle. Another way for a wres tler to be elim inated is by being pulled off the m at and onto his feet. This m ight occur once there are only three w restlers left in the circle.
This gam e is relatively safe a t all levels. Most players will break their grip before any injury would occur to shoul ders or arm s.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
Position, motion, level change, penetration
Purpose:
To practice w restling from the neutral position while upright on one’s knees
Prerequisite:
The w restlers should be able to perform basic w restling m a  neuvers.
Procedure: The w restlers begin the gam e u p rig h t on their knees. The coach blows his w histle to begin the contest, and the w restlers all attem p t to score takedowns. W hen a w restler is tak en down, he must go to the sidelines. The last wrestler standing is the champion. The contest should be contested in three divisions: lightweight, middleweight, and heavyw eight. Coaching Points: Be cautious about letting lightweight w restlers compete with heavyweight wrestlers. It is suggested th at cham pions be crowned in each of the three divisions. Advise your w restlers that all com petition m u st be in one-on-one situations.
Skill Level:
Basic Skills:
Peewee, ju n io r high
N/A
Purpose:
Prerequisite:
To sim ply have fun on a wrestling m at
None
Procedure: The w restlers are divided into two team s, separated by a line (usually the line will be where sections of the m a t are taped together). All w restlers m u st stay on their h an d s an d knees. The object of this gam e is for m em bers of one team to pull the m em bers of the other team across the line. Once a w restler h as been pulled com pletely across the line, he m u st sit against the wall. The wall is “ja il� until the gam e is complete. The rules are very simple: no biting, scratching, or standing up to pull a w restler across the line. T eam m ates are not allowed to help each other defend against be ing pulled across the line.
Make sure th a t the w restlers do not stand up on their feet to pull an opponent.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, m otion
Purpose:
Prerequisite:
To practice m aintaining a base for the bottom m an an d riding for the top m an
None
Procedure: The top m en m ount up as if they were riders on horses. They m u st ride in a crab-Ieg fashion with toes tucked in the ho rse’s (down m a n ’s) calves. The contest is to knock other riders off of their horses or to knock the horses off of their bases. The top m an (rider) is not allowed to p u t his feet on the m a t to m aintain a base. Once the wrestlers are knocked down, they m u st go to the side of the m at until a w inner has been determ ined. This contest can be individual or in team s such as cowboys and Indians. Coaching Points: Do not allow wrestlers to p u t their feet on the mat. Discourage ganging up (several riders ag ainst one rider).
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion
Purpose:
Prerequisite:
To develop u p p er body movem e n t skills
The w restlers should possess basic knowledge of the wrestling skills needed for this contest.
Procedure: The gam e begins w ith four w restlers in the middle of the w restling room uprig h t on their knees; they are the “ sh ark s.” The rest of the w restlers line up next to a wall, also on their knees; they are the “ m innow s.” The object of the gam e is for the minnows to cross the room on their knees w ithout sharks attacking them and exposing their backs to the m at. If the sh ark attack s a m innow and exposes his back to the m at, th a t m innow th en becom es a shark. The m innows continue crossing the m a t until there is only one left. He is the winner. This gam e can also be played in team s. A team or “ school” of sh ark s would consist of six w restlers. In this case, the minnows sim ply see how m any tim es in a 2-m inute period they can cross the m at w ithout having their backs exposed to the m at. In this team version, the exposed wrestlers sit off to the side after they have been exposed. After 2 m inutes the next school of sh ark s goes into the middle. The winning team is decided by how m any m innow s’ backs were exposed in each 2-m inute tim e period. Coaching Points: You m ay also change techniques to be used by the sharks; for example, sh ark s m ight score only using headlocks, or they m ight tilt rath er th a n expose backs, to score. This can be a team w restling gam e or a physical education activity game.
Skill Level:
Basic Skills:
Junior high, senior high, college
Position, motion
Purpose:
Prerequisite:
To practice tilting an opponent while having fun in a game-like situation
T he w restlers m u st be able to perform basic tilts from referee’s position.
Procedure: Six w restlers are needed. There are two team s, each consisting of a horse, rider, and bull. Two w restlers are down on all fours (they are horses), two are riders (they are the cowboys), and an o th er two are down on all fours (they are the bulls). The ob ject of the gam e is for each te a m ’s rider and horse to approach the other te a m ’s bull an d attem p t to bulldog him to the m at. The first rider to ju m p from his horse onto a bull and successfully bulldog him into a tilt position is the w inner. Coaching Points: T his is a good gam e to play at cam p or during a light day at practice. T he kids will love it.
Skill Level:
Basic Skills:
Peewee, ju n io r high
Position, motion
Purpose:
Prerequisite:
To develop balance in a competitive setting
None
Procedure: The w restlers are directed to score takedow ns while hopping on one foot. Each wrestler m u st hold one leg up with a hand and use the free hand for combat; using drags, shucks, and shrugs, he tries to knock his opponent from his feet. Coaching Points: You m ay w ish to allow each w restler to hop b ut not hold up his foot. This would allow the w restlers to use both h an d s and the free leg to block and trip with. The w restler would then be able to use foot sweeps and trips for takedowns.
SAFETY CONCERNS
Make sure the contests are properly divided into light足 weight, middleweight, and heavyw eight classes.
Skill Level:
Basic Skills:
Peewee, ju n io r high
N/A
Purpose:
Prerequisite:
To have fun on a w restling m a t during a crash course in chess
None
Procedure: The gam e consists of two team s of 16 people each. The teams face each other in the following formation:
Front Line. Eight w restlers on their h an d s and knees. These are the paw ns and can go anyw here on the m a t as long as they stay on all fours. Second Line. Seven w restlers up-right on their knees. These w res tlers are the bishops, knights, rooks, and queen; they also can go anyw here on the m a t as long as they stay on their knees. Third Line. One w restler stan d in g on his feet. He is the king and can go anyw here on the m at. The object of the gam e is to capture the opponent’s king and bring him to the mat. Play the gam e seven or eight tim es and e n courage the team s to develop strategies for protecting their own king while attem p tin g to capture their o p p o n en ts’ king. Coaching Points:
SAFETY CONCERNS
There is a slight risk of k id s’ falling on each other; how ever, m ost will slip aw ay from any danger zone. Do not allow the king to use a wall to hold him self u p rig h t—if he does that, stop play im m ediately and declare the opposing team w inner of th a t game.
Skill Level:
Basic Skills:
Peewee, ju n io r high
N/A
Purpose:
Prerequisite:
To enhance en durance of the arm m uscles while having fun on the wrestling m at
None
Procedure: All of the w restlers in the room are to assum e belly-up crab positions w ith their w eight supported on their h an d s and feet. The object of the gam e is to force an opposing w restler to touch his b uttocks on the m at, elim inating him. The last w restler rem aining in the crab position is the w inner. The w restlers m ay trip another wrestler, pull his arm s out from u n d er him, or ju s t ram an oppo足 n en t to force him down on his buttocks.
The participants m u st not be allowed to kick dur足 ing this game. This is an excellent activity for w restling practice or physical education classes.
Coaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high
N/A
Purpose:
Prerequisite:
To have fun on a w restling m a t and possibly develop some m u s足 cular endurance
None
Procedure:
Wrestle for the Ball. In this gam e a medicine ball is placed in a circle w ith two wrestlers. The contest is to see who can control the ball and carry it o ut of the circle. Rugby Ball. There are two team s in a room w ith a m edicine ball. The object is to get the ball to one end or the other of the room. The wrestlers m u st stay on their knees and m ay only carry, throw, or roll the ball (and m ay not bite, pinch, scratch, etc.). Neck Isometrics. T his is a sim ple conditioning drill in w hich a wrestler p u ts the ball on the m a t and lays his head on it in a bellyup position. He then straig h ten s his body so th a t only his feet are on the m at. This is an excellent neck exercise. It is best used in a circuit training drill. Coaching Points: The rugby ball m ight be better suited for a physi足 cal education class, b u t w restling for the ball and using the ball for neck isom etrics are excellent wrestling-related activities.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
N/A Prerequisite:
Purpose:
None
To develop m u scu lar stren g th th ro u g h o u t a desired ran g e of m otion d u rin g com bative exercise Procedure:
Right Tip Down. Two w restlers stan d facing each other an d hold ing a stick over their heads. On com mand, each wrestler attem pts to pu sh the end of the stick th a t’s at his left side in an upw ard motion and the end th a t’s to his right in a downward motion. This sam e contest could be executed with the stick held at w aist or chest level (Figure A).
A
Lift the Partner. Two w restlers grasp a heavy stick a t thigh level. On com m and, one w restler attem pts to lift the stick over his head while the other opposes. Roles are reversed for the next time session.
Pullover. Two w restlers stan d back to back holding a stick over head. On com m and, each w restler attem p ts to bring the stick down in front of his chest. This action will pull his opponent over his back (Figure B).
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Use a stick th a t is heavy enough not to break dur ing com petition. A shovel or fork handle m ight serve well for this exercise. These types of activities m ig h t be included as a station in circuit training. Coaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
N/A
Purpose:
Prerequisite:
To be used as isom etric exer cises to develop stren g th in the shoulder and arm areas
The wrestlers should participate in num erous flexibility exercises before engaging in this contest.
A
В
Procedure: A w restler locks his h an d s behind his head and leans against a wall in a sq u at position. His elbows are pointing toward his partner, who is standing directly in front of him (Figure A). The contest is to see how long it takes the p artn er to p u sh the sq u a t ting w restler’s elbows against the m a t on the wall (Figure B). Coaching Points: Instruct your w restlers to p u sh the elbows in a slow, steady m an n er in their first contests.
Skill Level:
Basic Skills:
Peewee, ju n io r high, senior high
N/A
Purpose:
Prerequisite:
To exhibit power and balance in a combative setting
None
Procedure: W restlers face each other, use a “shaking h a n d s” grip, and place their right feet side by side. The object is to force the op ponent to move either of his feet or to touch the m a t w ith a hand or knee.
This exercise is useful at the end of practice or as a physical education activity. Other grips, such as hand-onelbow, could be used for this contest.
Coaching Points:
Skill Level:
Basic Skills:
Peewee, ju n io r high, senior high
N/A
Purpose:
Prerequisite:
To have fun on a w restling m a t
None
Procedure: The w restlers lie side by side w ith their heads point足 ing in opposite directions and their right elbows hooked. They raise their right legs three times, each time bum ping their knees together. The third time, they hook their legs at the knee and attem p t to force each other into a backw ard roll. Coaching Points:
in weight.
Make sure th a t com peting w restlers are similar
Skill Level:
Basic Skills:
Peewee, ju nior high, senior high
N/A
Purpose:
Prerequisite:
To develop balance and to have fun in a com petitive setting
None
Procedure: All of these circle gam es are to be played by two w res足 tlers at a tim e in a 10-foot circle.
Cockfight. Each w restler holds a foot off of the m at w ith a hand and attem p ts to force the other out of the circle. Ankle Grab. Each w restler bends over, grabs his own ankles, and then attem p ts to b u m p the other out of the circle. Single Leg Bump. Each wrestler raises his right leg off the mat, folds his arm s in front of himself, an d tries to force the other off of the m at using only the raised leg. Coaching Points: These circle gam es can be used for com bative contests at the end of w restling practice or during a physical ed u 足 cation wrestling unit.
Skill Level:
Basic Skills:
J u n io r high, senior high
N/A
Purpose:
Prerequisite:
To be used as an alternative to a regular w restling practice
None
Procedure: This gam e is played in a wrestling room w ith the walls serving as the out-of-bounds lines. Goal lines are draw n w ith tape a t both ends of the room. The w restlers are divided into two teams, and rules are similar to regular football rules. A team has four downs to m ake a touchdow n or first down. First downs are accom plished by com pleting two passes beyond the line of scrim m age. Team s m ay ru n only once every four downs. No particip an t m ay stan d on his feet (this limits contact to low-impact wrestling-like contact). T eam s m u s t an nounce their intentions on the fourth down: p unt or go for a score. The ball is throw n for kickoffs an d punts. It is legal to catch balls off the walls. A regular football, n erf football, or taped towel m ay be used for the ball.
SAFETY CONCERNS
Insist th a t all action stop on the w histle, to c u t down the chance of injury (even though the chance is m inim al be足 cause m ost contact is low-impact). The sm aller wrestlers will have a tendency to avoid piling up or going head up w ith the heavyweights.
Skill Level:
Basic Skills:
Peewee
N/A
Purpose:
Prerequisite:
To sim ulate the crawl position a wrestler m ight use to regain his base in the down position
None
Procedure: W restlers are in stru cted to stay w ithin the confines of the large w restling circle. One w restler is designated as the snake; he slithers around on his belly attem p tin g to tag the other w res足 tlers, who are ru n n in g about on their feet. As a w restler is tapped, he too becom es a snake. This continues until only one w restler is left standing. He is declared the w inner an d will be the snake for the sta rt of the next game. Coaching Points: You m ay wish to modify this contest and play Squirrel instead, w hich is the sam e gam e except th a t w restlers are allowed to move on their hands and knees instead of on their bellies.
Skill Level:
Basic Skills:
Peewee, ju n io r high
N/A
Purpose:
Prerequisite:
To provide sim ple fun for elem e n ta ry an d m iddle school w restlers on th e w restling m a t
None
Procedure: All b u t one of the w restlers sit Indian style in a circle; they are the ducks. The other w restler is the goose an d walks aro u n d the outside of the circle tapping the h ead s of th e sitting wrestlers. Each tim e the goose taps a head he will say “D uck.” To challenge a certain w restler for his spot on the m at, he says “Goose.” Immediately both wrestlers ru n around the circle to reach the vacated spot on the m at. If the duck can catch the goose and tap him, he gets to sit back in his spot. If the d u ck does not tap the goose, he becom es the goose for the next round. Coaching Points: This should only be used for elem entary or middle school children in a w restling practice room or in a physi cal education setting.
Skill Level:
Basic Skills:
Peewee
N/A
Purpose:
Prerequisite:
To develop fine m otor skills an d to get youngsters thinking about wrestling
None
Procedure: The opponents lock their right hands using a chin grip (fingers only). They then tap their th u m b s together three times. The contest begins after th e third tap. The object is to pin the th u m b of the opponent to the top of the index finger, w hich serves as the mat. In stru ct the co m b atan ts th a t to score a pin they m u st count “ 1,001, 1,002, . . . ” an d not “ 1-2-3” as in the m edia-pro wrestling. Coaching Points: Children can im agine them selves as GrecoRoman wrestlers, going o ut to win w ith b rute strength, or as slicksters, baiting their opponents by laying their th u m b s n ear a pin po sition only to duck out for a pin of th eir own at the last second. A "just for fun" activity.
Skill Level:
Basic Skills:
Peewee, junior high, senior high N/A Purpose:
Prerequisite:
To have fun on a w restling m a t None an d to provide a w eight red u c tion workout Procedure: The w restlers are in a w restling room w ith a Nerf soc cer ball or Nerf volleyball. The object of the game is to “knock down” (hit) each of the other w restlers in the room. The last m a n standing is the cham pion. The gam e begins with the coach throw ing the ball into the air. The w restler who catches the ball is allowed to take a m axim um of three steps in trying to hit another w restler with the ball. W hen a w restler is hit, he m u st sit on his knees. If a w restler catches the ball, th en the person who threw the ball m u st sit down. A w restler w ho h as been “knocked dow n” m ay get back up if he gets the ball back. However, a downed m an is n ot allowed to move around to get a loose ball; he m u st instead intercept a throw n or rolling ball. Coaching Points: The w restlers are constantly m oving during this game, and it is a fun activity th a t can be used for losing weight. This gam e can be played in team s.
Skill Level:
Basic Skills:
Ju n io r high, senior high
N/A
Purpose:
Prerequisite:
To be used for a “p sych” session before dual meets or tournaments
None
Procedure: All w restlers on the team form a big circle and lie belly down. They pound on the m a t and, if the coach desires, ch an t “Beat Sm ithfield” or w hom ever the next opponent hap p en s to be. As the team pounds on the m at, one w restler stan d s up and ru n s around the circle, stepping in betw een each wrestler. W hen he com pletes the circle and lies back down, the n ex t w restler beside him does the sam e thing. Each w restler rounds the circle, and then the coach gives his goal-oriented psychological speech for the upcom ing match. Coaching Points: This exercise is m ainly for ritual situations. It’s of limited benefit for actual w restling training or com petition.
CHAPTER 8
W a r m - U p, Co n d i t i o n i n g , A n d En d u r a n c e A c t iv it ie s
This chap ter explores exercises th a t w arm up the wrestler, build endurance, increase flexibility, and help m aintain stren g th during the season. Weight lifting is not discussed here because so m any weight train ing books are currently on the m arket. However, m ost successful wrestling program s include w eight training as p art of the training regime. This chap ter begins w ith an explanation of the International Team Warm-up, which the Soviet Union team has show n to be ef fective. Next a preseason conditioning program used by Brandon High School in Florida is described. Coach Russ Cozart’s team s have not lost a dual m eet in alm ost 2 decades, an d they begin every sea son with this 10-day conditioning cam p. The chap ter concludes with various conditioning exercises and routines that are being used by schools around the United States. The exercises in this chap ter can be valuable aids for the coach who wishes to add variety to his warm-ups and conditioning regime.
8.1 INTERNATIONAL TEAM WARM-UP Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
Position, motion, level change, penetration
Purpose:
Prerequisite:
To increase blood flow an d ele vate body tem p eratu re before stretch in g exercises and actual practice
None
Procedure: The captain leads the other w restlers around the wres tling room in single file, jogging, the w restlers m irroring the cap ta in ’s m ovem ents. Many m otor activities can be m ixed in w ith the jogging, including penetration steps, two-leg hops, one-leg hops, skipping, cartw heels, som ersaults, shoulder rolls, backw ard ru n ning, carioca, handsprings, headsprings, “w alking like an egyptian ,” seal walks, hand-foot taps, and buddy-carries. This warm-up activity should take about 8 to 12 m intues. Coaching Points: It is enjoyable to rotate leaders an d have them come up with other creative m otor activities. You m ay w ish to play m usic or have the w restlers sing as they exercise.
SAFETY CONCERNS
Do not select gymnastic stu n ts such as back flips or h an d springs for any group th a t h as not had prior experience in executing those types of skills.
8.2 THE BRANDON 10-DAY PRESEASON C O N D ITIO N IN G CAMP Skill Level:
Basic Skills:
Junior high, senior high, college
Position, motion, level change, penetration, lifting, back arch
Purpose:
To improve cardiorespiratory function and the condition of various m uscle groups essential for wrestling, to provide a sy m bol of physical excellence, and to give w restlers a feeling of team unity
Prerequisite:
The w restlers should have p arti cipated in a basic weight training or conditioning program before beginning the 10-day program .
Procedure: The cam p is held ju s t before the beginning of the season, and all students in the school setting are encouraged to p ar ticipate. It ru n s for 3 weeks, beginning on a W ednesday and con tinuing on the following schedule: T hursday, Monday, Tuesday, Wednesday, T hursday, Monday, Tuesday, an d W ednesday, th en ending w ith various com petitions on T h u rsd ay (Day 10). No w ork outs are scheduled for Fridays or the w eekends due to football season. All p articipants who com plete every one of each d ay ’s scheduled exercises are p resented w ith a T-shirt signifying their accomplishment. Participants who win the various contests are presented w ith w restling m em orabilia, su ch as w restling posters or wrestling belt buckles. The following parag rap h s describe the basic daily w orkout and are followed by a ch art th a t lists the entire 10-day cycle. The w ork out begins outside each day w ith the w restlers doing three sets of pull-ups (maxing on each set), three sets of push-ups (m axim um for 1-m inute tim e period), an d three sets of sit-ups (m axim um for 1-minute tim e period). The w restlers use three different grips for the pull-ups: palm s away, palm s forward, and baseball grip. Next com es an isom etric neck exercise. One m an is in a position with one knee up and one knee down (Figure A). His p artn er lays his head on the knee th a t is up an d straig h ten s his body for a prescribed tim e period. All of his w eight is supported by his neck and feet.
The w restlers th en do a tim ed ru n varying in distance from 1.4 to 3.5 miles and retu rn to the wrestling room. Once the workout has m oved indoors, the w restlers complete a circuit training exer足 cise routine consisting of neck work, h an d stan d push-ups, buddys (inverted sit-ups), pum m eling, lift drills, arching drills, jum ping rope, clim bing rope, and ju m p squats. Each w restler goes through the circuit three times, and each time the am o u n t of exercises to be performed changes. For instance, the inverted push-ups are done for 15 repetitions the first time, m axing to total fatigue the second time, and then 10 repetitions the third time. The tim es and am ount also change over the 10-day period. The following are brief explanations of each exercise.
Neck Work. The three neck exercises u sed in this circuit are the Bridge-Around-High Leg (Drill 6.16), Pullover Bridge with a part足 ner (Drill 8.8), and bridging w ith a p artn er sitting on the thighs (Drill 8.9).
Buddys. The inverted sit-up is executed by the light wrestler lying flat on the m a t in a belly-up position. He does the sit-ups after proper position h as been attained. The dark w restler steps be tween the light w restler’s legs, bends over, and locks around his own knees. He then picks the light wrestler up, forming a horizon tal surface u n d ern ea th the light w restler’s buttocks w ith his knees. The light w restler is now in position for sit-ups (Figure B).
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Handstand Push-Ups. A p artn er holds the legs for balance (Fig ure C).
С
Pummeling. (see Drill 2.3) Lift Drills, (see Drill 2.1) Arching Drills. The arching drills consist of bridging from the knees (sitting on the knees an d leaning back into a back bridge), Hand-Walk the Wall back arch (Drill 2.7), w alking on the hands (with help if needed), and the Hand G rip-B ack Arch (Drill 2.9). Jumping Rope. The w restlers skip rope for a prescribed time period. Climbing Rope. The w restlers climb a rope (a) w ithout using their legs, (b) using their legs, an d (c) Donkey Kong style—two ropes at the sam e time, one arm on each rope. Jump Squats. The w restlers p u t their h an d s on their heads and repeatedly ju m p up in the air and down into a low sq u at position. The daily w orkouts conclude with several sp rints approximately th e length of a gym. The coach evaluates the d ay ’s work while the w restlers rest in sq u at positions, leaning against the wall. On Day 8 the w restlers participate in a 2-mile buddy carry, carrying each other for a 2-mile tim ed distance run, sw itching roles whenever fatigue dictates. Day 9 includes a 3.5-mile tim ed run. Day 10 con sists of a chin-up contest, a 6-mile tim ed run, and a softball game. The boys are divided into two team s for the Day 10 activities; usually it’s varsity versus the new kids, w ith the w inning team aw arded fruit drinks and fruits im mediately following the half-hour softball game. Coaching Points: You m ight have participants get a physical ex am ination before they sta rt this workout. This is an excellent preseason conditioning routine because it not only stresses cardio v ascular en durance b u t also begins toning m uscles and includes m uscle m ovem ents th a t will be needed for the upcom ing wrestling season. The daily w orkouts last approxim ately 2 hours, and you should record all exercises requiring tim ing or a m ax im u m output so you can pick out the cham pions in each event.
Day 1
Day 2
Day 3
Day 4
Day 5
W ednesday
T hursday
Monday
Tuesday
Wednesday
Max pulls 3X Max push-ups 3x Max sit-ups 3x Neck lsometrlcs:30 Run 1.4 Neck 3 sets (1-5) 1) Flip spin 2) Kickover 3) Sit on thighs Handstand push-ups 15/max 1 min/10 Buddys 10/max 1 m in/10 Pummel :30/:30/100 Lifting 6 doubles/ single leg ducks Neck 6-10 bridge on knee/walk wall/ walk on hands/hand grip-back arch Rope Jum p l:15/:30/l:20 Ropes fast/no leg/Donkey Kong Squat jum ps 1 0 -x 3 4 sprints and sit on wall/2 min
1 m in per set
Sam e
Same
Sam e
:45 3 mi
:45 Sam e
1:00 3.5 mi
1:00 1.4 fast
Sam e
Sam e
Sam e
Sam e
Sam e
2 set m ax/ 1 easy 2 set m ax/ 1 easy 1 m in
M ax/m ax/10
Fire 3 x
3 x double
2 max/1 hands touch 2 m ax/use hands/fast 1:15/45/120 count З х /1 0 ea
Same
Same
Sam e
Same
1:00/3 x
3 x / l: 0 0
1:15 :30 1:20
1:00 :30 1:30
3 x Kong
All
All
All
1 1 -З х 4-8 2:00
12 X 3 4-8 2:00
14-3 sets 4-8 2:00
15 x 3 sets 7-8 2:30
Same 45
30
45
M ax/m ax/10 1:00/100 count/ 1:15 15/6/12
(Cont.)
D ay 6
D ay 7
D ay 8
D ay 9
Thursday
Monday
Tuesday
Wednesday
Max pulls 3x Max push-ups 1 m in per set Max sit-ups 3x Neck isometrics 1:15 Run 3 hard Neck 3 sets (1-5) 1) Flip spin 2) Kickover 3) Sit on thighs H andstand push-ups Max/max/hands touch Buddys Max/max/use Pum m el 1:30/1:15/100 count Lifting 12/10/8 Neck 6-10 bridge on knee/walk wall/ walk on hands/hand grip-back arch Rope Jump l:00/:30 fast/2:00
Ropes 3 x Kong S quat Jum ps 1 6 x 3 sets 8-9 sprints and sit on wall/2:30
Same
Same
Same
1:30 3.5 mi
1:45 2-mi buddy carry Same
2:00
Same
Sam e
Max/20/18
M ax/max/hands together
Max/15/10
Same
1:30/100 count/ 1:15 Same
M ax/max/hands behind head 1:45/100 count/ 1:30 Sam e
Sam e
Same
Same
1:30 :45 fast 2:00 All
1:30 :45 fast 2:00 All
2:00 :45 2:00 All
1 7 x 3 sets 4-8 3:00
18 X 3 4-8 3:00
19 X 3 4-8 3:00
D ay 10
Thursday Teams: Chin-up contest 6-mi run Baseball game To Classroom: 1) Shirt presentations 2) W inning Team: Fruit, fruit Juice 3) Mr. Exercise Award
Same Same
8.3 THE READY SANDBAG WORKOUT Skill Level:
Basic Skills:
Junior high, senior high, college
N/A
Purpose:
Prerequisite:
To provide a cardiovascular work足 out w ith equal m uscular-endurance and strength-m aintenance benefits
None
This drill is know n as a 12-by-12 workout. There are 12 exercises, and each is to be performed for 12 repetitions. Follow足 ing completion of an exercise, a w restler moves im m ediately to the next exercise w ithout resting, th u s allowing for a positive cardio足 vascular effect. Procedure:
Back Bridge. The w restler gets into a back bridge and holds the sandbag on his chest, pressing it until his arm s are completely extended. The motion is sim ilar to a bench press (Figure A).
Hack Squat. The w restler stands, holding the sandbag between his legs. He grasps the bag w ith one h and in front of his legs and one hand behind his legs, then performs regular squats (Figure B).
В
Triceps Extension. The w restler holds the bag behind his head while in a standing position. He presses the bag in a m an n er simi lar to a french curl (Figure C).
С
Regular Squat. The wrestler holds the bag on his shoulder and per足 forms regular squats. Upright Row. The w restler spreads his legs and bends over, form足 ing a 120-degree angle at the waist, keeping his back parallel to the floor, an d th e n lifts the bag to his chest 12 times. Back Squats. The w restler holds the bag behind his buttocks and com pletes 12 squats. Zimmers. The w restler does ju m p sq u ats while holding the bag to his chest. Bent Rows. T his is the sam e as u p rig h t rows except the w restler is b en t over to a 90-degree angle at the waist. Calf Raises. The wrestler holds the bag on his shoulders and raises up on his toes for 12 repetitions. Front Press. This is a regular m ilitary press using the bag and pressing it overhead for 12 repetitions. Behind Head Press. This is a m ilitary press, b u t holding the bag behind the head for 12 repetitions. Biceps Curls. This exercise consists of curling the sandbag for 12 repetitions. Coaching Points: This routine is very beneficial as a total body workout. It affects alm ost every m uscle group in the body an d pro足 motes cardiovascular developm ent. The routine can be com pleted in a very sh o rt period of time. Use differently weighted bags for the various w eight classes. For exam ple, use 25-pound bags for light足 weights, 35-pound bags for m iddlew eights, an d 45-pound bags for heavyweights.
SAFETY CONCERNS
If sandbags are used a t the ju n io r high level, m ake sure w restlers have been instructed in basic w eight training principles and m ovem ents.
8.4 Р Т А (PAIN, TORTURE, AGONY)* Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Position, motion, level change, p e n e tra tio n , b a ck step , back arch, (subskills—h an d control, chaining)
Purpose:
To engage in a series of highintensity wrestling-related activi ties to push beyond the norm al range of m ental and physical fatigue, th u s allowing for m ax i m u m physical perform ance in a com petitive setting
Prerequisite:
The w restlers m u st be able to perform basic w restling exer cises and m aneuvers.
Procedure: The w restlers are instructed th a t they will engage in a series of physical activities involving co n stan t m otion for a given tim e period, usually 8 to 15 m inutes. They are informed th at no m atter how tired they m ay feel, their bodies have the physical abil ity to continue to perform. (The PTA routine is a m ind-over-matter exercise designed to develop m ental toughness.) Because these routines include num erous buddy exercises, wres tlers should choose partners. A coach m ay incorporate any activity into the PTA routine and should vary the activities depending upon the effects desired. Listed here are two sam ples of 10-minute PTA routines; the first incorporates m ostly w restling skills, and the second is designed specifically for physical endurance.
R ou tin e 1 W restling Skill PTA 1. S naps and spins (see Drill 5.5) 2. Snap-spin and Butt drag (see Drills 4.9 & 5.5) 3. Floating (see Drill 5.6) 4. Shoot and Leap frog (see Drill 8.15)
R ou tin e 2 Physical E ndurance PTA 1. Run in place 2. Hop to ceiling 3. W heelbarrow push-ups 4. G rass drills 5. Sit-out and roll-even 6. Buddy carries around room
*Thls ro u tin e w as designed by Neil T u rn e r a t Lock H av en U niversity a n d is used ex ten siv ely in th e Lock H aven S u m m e r W restling T ra in in g P ro g ram , w h ich trains over 1,900 sch o lastic w re stle rs each su m m e r. For m o re inform ation, c o n tac t Neil T u rn e r, H ead W restling Coach. Lock H aven U niversity. Lock H aven. Pennsylvania 17745.
5. P enetration shots (solo) (see Drill 1.11} 6. Double-ups (see Drill 1.26) 7. Run in place an d sprawl (sprawl on whistle) 8. Pum m el (see Drill 2.3) 9. Spinning (see Drill 5.1) 10. Body lifts (see Drill 2.1)
7. Push-ups 8. Buddy hops (hop over p artn er in ref eree’s position) 9. Buddy sq u ats 10. S q u at th ru sts
Note: U nless otherw ise stated, each w restler performs the exercise for 30 seconds.
Coaching Points: You m ight w ant to com bine activities from each routine to form a third routine to em phasize the perform ance of simple w restling skills while the w restler’s bodies are fatigued. To obtain m axim um physical benefits, the PTA routine should be held toward the end of practice so th a t the w restlers’ h eart rates will al ready be elevated.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
N/A
Purpose:
Prerequisite:
This exercise allows wrestlers to do pull-ups even w hen no pullup b ar is available in the w res tling room
None
Procedure: One w restler lies flat on his back w ith a partn er stan d ing over him straddling his chest area. The w restler stan d in g lets his arm s han g to his sides, raising only his forearm s to form a 90-degree angle at the elbows. The down m an reaches up and holds on to the standing m a n ’s wrists. He m u st m aintain a rigid position to do m a t pull-ups; only his heels will be on the m at. Coaching Points: Not only is this an excellent conditioning exer cise for the down wrestler, b u t it also offers an isometric contrac tion for the arm s of the standing m an.
Skill Level:
Basic Skills:
Peewee, junior high, senior high, college
N/A Prerequisite:
Purpose:
None
To increase a w restler’s grip while developing the “pull” m u s cles needed for capturing a single leg Procedure: A towel should be throw n over a pull-up bar. W restlers execute their pull-ups while grasping each end of the hanging towel instead of usin g the pull-up bar.
This exercise not only increases a w restler’s grip but also m ore exactly duplicates a single leg attack. Encourage this type of pull-up exercise because of the m ultiple benefits attained.
Coaching Points:
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
N/A
Purpose:
Prerequisite:
To add flexibility to the sit-up motion an d allow a w restler to exercise muscles past the normal range of m otion of a regular situp
None
Procedure: One w restler assu m es a down referee’s position and his partner sits on his back. The top m an faces toward the buttocks of the bottom m a n and hooks his feet in the bottom m a n ’s thigh region. He is now ready to do sit-ups, attem p tin g to touch his head on or n ear the m a t with each repetition. If needed, the bottom m an m ay use his neck to aid the top m an in com ing back into the up rig h t position. Coaching Points: You m ay w ant your w restlers to tu rn belly-down in the sam e position and perform back hyperextension immediately following the sit-up exercise to stren g th en the back muscles.
Skill Level:
Ju n io r high, senior high, college
Basic Skills:
N/A
Purpose:
Prerequisite:
To strengthen the neck m uscles while in a bridge position an d to execute m ovem ent
None
Procedure: The dark w restler assu m es a back bridge, extending his arm s and grasping the ankles of his partner, who is standing in front of him. The dark wrestler kicks over into a front bridge with his legs to the side of his partner. The dark wrestler then kicks back
into the back bridge position. The bridging wrestler should kick into his front bridge on both sides of his p artner and finally kick straight over so th a t he straddles his p a rtn e r’s legs (Figures Đ? , Đ’ , C). The w restlers will have to pull w ith their arm s to m ake this drill work a t first. T his drill can also be perform ed by two w restlers both in back bridges, grasping h an d s in a head-tohead position (Figure D).
Coaching Points:
D
Skill Level:
Basic Skills:
Senior high, college
N/A
Purpose:
Prerequisite:
To condition neck m uscles th a t are needed for bridging w hen attem p tin g to avoid a pinning situation
The w restlers should be able to bridge by them selves.
A
В
Procedure: One w restler lies on his back an d m oves into a back bridge position. His p artn er lies across his chest to provide added resistance (Figure A). After the w restlers have becom e accustom ed to this type of exercise, the top m an sits on the bridging w restler’s thighs, placing his feet on his chest (Figure B). T his offers added resistance. Coaching Points: This drill can be expanded to include a live com bat scenario, in w hich the top w restler applies a half n elson-crotch com bination. The bottom wrestler, on the coach’s signal, attem p ts to bridge and escape from the pinning situation.
SAFETY CONCERNS
You m u st be cautious ab o u t using this exercise for y o u n ger wrestlers, due to their physical im m aturity. It does provide an excellent m atch-like situation for the older boys who have full physical developm ent.
8.10 BACK PULLOVERS Skill Level:
Basic Skills:
Ju n io r high, senior high, college Purpose:
N/A Prerequisite:
To increase flexibility of the back m uscles an d to experience kinesthetic aw areness of being throw n
None
С Procedure: Two wrestlers stand up back to back, extend their arm s over their heads, and grasp h ands using a finger-chain grip (Fig ure A). One wrestler bends forward, pulling his partner over his back into a standing position (Figures В , C). Coaching Points:
arch m aneuvers.
This drill should be performed before using back
8.11 HEAD LIFT DRILL Skill Level:
Basic Skill:
Senior high, college
Lifting
Purpose:
Prerequisite:
To lift an opponent from the m a t using only the head for su p p o rt
T he w restlers should have per formed num erous neck-strength ening an d flexibility exercises.
Procedure: The dark w restler assu m es a one-knee-up, one-kneedown position;.the light w restler leans over d a rk ’s head. On com m and, the dark w restler com es to his feet, lifting light into the air, using only his head for su p p o rt an d balance. Coaching Points: Inform the w restlers th a t in certain situations they will have to use their heads to lift or drive an opponent.
SAFETY CONCERNS
W restlers should perform exercise routines designed to stren g th en the neck m uscles before attem p tin g this type of lift. In any case, make sure th at the wrestlers have com pleted flexibility exercises before attem p ting this skill.
Skill Level:
Basic Skills:
Senior high, college
Back arch, (subskill—hip thurst)
Purpose:
Prerequisite:
To allow w restlers to execute a curling-type exercise w ithout usin g a barbell or weights, and to w ork on a basic hip th ru st, w hich is an im p o rtan t skill for lifting or arching
The w restlers should be able to curl using a barbell.
Procedure: One w restler stan d s an d his p artn er ju m p s into his arm s as if he were a baby. The w restler holding the “b ab y ” th en uses his arm s to curl the body. If the p artn er is too heavy to do a perfect curl, allow the w restler to “cheat with his h ip s.” The ch eat ing m otion creates a hip thrust; this skill is helpful for lifting, arc h ing, an d blocking penetration shots. However, if hip power is not desired, d o n ’t allow the w restlers to cheat w ith their hips. Coaching Points: You m u st realize th a t to develop m axim um stren g th in the biceps area, the hips should not be used. However, hip power and m ovem ent are integral parts of wrestling, so the hip th ru s t provides some positive benefits.
Skill Level:
Basic Skills:
Senior high, college
N/A
Purpose:
Prerequisite:
To be used as a rowing exercise w hen w eights are not available
None
Procedure: The w restlers start in a standing belly-to-back position w ith one w restler attain in g a rear stan d in g bodylock position. The rear m a n lifts his p artn er from th e m a t an d lowers him betw een his legs. The p artn er m u s t m ain tain a perfectly rigid position (in other words, he m u st keep his body straight). After th e rear m an h as lowered his p artn er betw een his legs, he lifts him b ack to a stan d in g position. The n ex t tim e he b en d s over, lowering his p a rt足 n er to the side, re tu rn s to the u p rig h t position, an d finally lowers his partner to the other side. This routine should be repeated several times. Coaching Points: This is an excellent exercise for developing lower back muscles. It is also an excellent exercise for training individuals for freestyle and Greco-Roman wrestling techniques, because some of those situations dictate lifting a w restler from the m at.
8.14 MONKEY ROLL CONTEST Skill Level:
Basic Skills:
Ju n io r high, senior high
N/A
Purpose:
Prerequisite:
To enhance a w restler’s ability to scram ble on the m at
None
Procedure: Three w restlers lie belly-down. The w restler on the rig h t ju m p s over the middle wrestler, hits belly-down, and rolls un d er the w restler on the left. The middle w restler rolls to the right and repeats the sam e steps. The w restler on the left has hopped over the first wrestler and rolled under the second wrestler, and now he stan d s and begins the sam e routine. The contest is to see how m an y tim es the first w restler goes com pletely through the cycle. Coaching Points: The m onkey rolls can also be used as an agility drill for everyday practice.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
Level change, penetration
Purpose:
Prerequisite:
To be p art of a circuit training exercise an d used as a p en etra tion drill
The w restlers m u st be able to execute penetration.
A
В
Procedure: One w restler sim ulates a low single penetration as he shoots betw een his p a rtn e r’s legs (Figure A). Im m ediately follow ing his shot, he stan d s and leaps back over his p a rtn e r’s back (Figure B). The entire routine continues for a certain time period. Roles are reversed for the n ex t time session. Coaching Points: Be careful th a t the low single shots do not be come an “overextended dive th ro u g h .” The overextension is a bad habit th a t m ay carry over into a m atch situation. O verextension during penetration m ay allow an opponent to score a takedown u s ing a snapdow n m aneuver. This drill is also know n as going “ in and out of the w indow .”
8.16 PARTNER DIVE-OVERS Skill Level:
Basic Skills:
Peewee, ju n io r high, senior high
N/A
Purpose:
Prerequisite:
To increase flexibility of the m uscles in the lower back area
None
Procedure: One w restler assum es a down referee’s position. His p artn er stan d s beside him , bends over, an d grasps onto his neck and stom ach area. He th en executes a forward roll, m aintaining his grip so th a t he ends up in a back arch position w ith his head u nd er his p a rtn er’s stom ach. He then kicks back into the startin g posi tion and repeats the exercise. Coaching Points: The bottom m an m u st assu m e a stu rd y base for the exercise to be successful.
Skill Level:
Basic Skills:
Ju n io r high, senior high, college
N/A
Purpose:
Prerequisite:
To develop a strong h an d grip
None
Procedure: A w restler can increase the stren g th of his h an d grip by squeezing a tennis ball or a piece of the m at. Pieces of scrap m at can be cut to fit a w restler’s h an d and can be carried in a jack et pocket. The w restler should squeeze the ball or m a t for a t least 10 seconds per repetition. U nlim ited repetitions m ay be performed. C oaching Points: T his is an exercise w restlers can perform on the bus, a t lunchtim e, or ju s t w alking down the hall at school.
A b o u t T he A uthor
i fM № :
1
Dennis Jo h n so n is a USA W restling Bronze Level-Certified coach who h as coached high school w restling since 1976. In addition, he has worked as a clinician in cam p settings and directs his own cam p in W arren, Pennsylvania. Jo h n so n has studied w restling in the Soviet Union at Moscow’s Institute of Sport an d Physical E duca tion. He has also authored several articles on w restling technique for Scholastic Coach m agazine. Jo h n so n is a m em ber of USA W restling, The National W restling Coaches Association, and the Pennsylvania W restling Coaches Association. He is a physical education in stru cto r an d wrestling coach in W arren County, Pennsylvania.
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I
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“ Whether you are a coach or a wrestler, this book will help you develop wrestling skills and techniques through the use of drills. ” Bruce R. Baumgartner Olympic- and world-champion wrestler
Dennis Johnson has compiled a coach’s dream—169 drills and games to make practices productive and fun! The Wrestling Drill Book emphasizes the seven basic wrestling skills identified by USA Wrestling:
• • • •
Position Motion Level change Penetration
• Backstep • Lifting • Back arch
In addition to emphasizing necessary skills, the Wrestling Drill Book also helps you make practices interesting. You’ll find a wealth of ideas for building skills without boring repetition. And games like Mat Chess and Sumo Wrestling add fun and novelty to keep wrestlers motivated. The Wrestling Drill Book will help coaches, teachers, and camp directors at the peewee, junior high, senior high, and college levels teach wrestling skills in a fun and interesting way.
I SBN
Leisure Press
D- fl fl Dl l- MOl -O
9 7 8 0 8 8 0 114011 $17.95 In Canada $25.95