PRACTICE #6 March 12, 2009 @ THS 7:00 -
Partner up / Roll / Announcements: • Practice Tuesday (3/17/09 @ PHS) will be from 6:00-8:00pm • Coach Duncan & Mitchell County club members will be here • Who plans to go to the “Top Dawg” tournament? Register online • Singlet & tournament dress information • Pay attention. Learn. Execute.
7:05 -
Warm up & Stretch:
7:15 -
• Jog forward (swing arms @ shoulder) • Jog backwards (swing arms) • Carrioci • Skip hop high knees • Tumble (multiple) Back tumble • Cartwheel • Tumble crab walk animal walk seal walk • STRETCH Group Drills: • • • •
Sit high bridge & thru (Gut Wrench) . . . 1 minute Circle drill on the feet (shadow partner) . . . 2 minutes Push/pull (handfight) w/ partner . . . 2 minutes Drill back step (Hip Toss) . . . 2 minutes
7:25 -
Split into instructional groups • Youth - TDs: (motion, change level, penetrate) double finish; Bottom: (keep & rebuild base) turn in double finish; Top: (near arm breakdown X-wrist control) half-nelson • #1 - Continue work on Gut Wrench & Crotch Lift • #2 - Front Headlock - position, pressure, finishes • #3 – Arm Drag High Single (Pipe finish); Review other setups & finishes
7:45 -
Rotate groups (except Youth)
8:05 -
Rotate groups
8:25 -
Drill TDs:
8:33 -
8:40 -
•
Doubles & Singles (3 set-ups for each X 5 finishes) - work something new . . . 4 minutes
•
Throws (Hip Toss/Headlock) . . . 2 minutes
•
Speed TDs . . . 1 minute (30 seconds each)
Drill Turns: •
Gut Wrench . . . 2 minutes
•
Other turns (nelsons, headlock, cradles, etc.) . . . 2 minutes
Live Wrestling (all wrestle - find a new partner) •
Match situations (all 30 secs.): (1) gut wrench position, (2) neutral, (3) headlock, (4) up by 1, (5) up by 3, (6) tied, . . . . .
•
No action on bottom (approx. 10 secs) = on feet (cannot release)
8:55 -
Help roll up mats
9:00 -
Good Night! See you at Pisgah on Tuesday . . . at 6:00pm!