PRACTICE #8 March 19, 2009 @ THS 7:00 -
Partner up / Roll / Announcements: •
Shirts & shorts at the end of practice
•
Owen tournament - end of practice
•
Organization tonight: •
Cadet & Junior (1994 & before)
•
Schoolboy (1995-96) & Novice (1997 & later)
7:05 -
Warm up & Stretch:
7:20 -
Jog forward (swing arms @ shoulder) / Tumble forward / Circle Drill (Sprawl / Back Arch) (Penetration) / Cartwheel / Tumble backward / Crab / Sit & Hip Heist (High Bridge) / Roll across shoulders • Stretch: Ham / Butterfly / Quad / Side & Back Two Groups: •
FREESTYLE Bottom Attacks: • Review Gut Wrench (Lock, Position - sternum, Elbows, Head position, Knee punch) / Arm pit lift / DRILL
• Leg Lace • Focus on knees, not ankles (knee up to counter) • Pressure shoulder below hips / Pick up to torque lower back • Elbows pinching / hands controlling / Pinch foot under armpit • Step Over Finish • Lift legs / Post knee up to help trap / Post free hand across the back & hop over • Roll Under Finish • Bottom hand deep on thigh / Sit under at 45 degrees - not perpendicular / Legs to chest / Roll under (Can look for gut wrench off of finish - bottom hand goes deep waist & then to gut lock) • Head Lock (Haney) • Head & arm / lift & arch his back / sit under Takedowns: • Stop penetration (sprawl) / Body Lock / Knee up & elevate for 2 • Single counter - Over/Under (TIGHT) / free leg kicks under - between legs / single leg elevates in the crotch / pinch overhook & throw underhook • Drill any/all TDs • Look for leg lace off of TDs • Try to get back exposure off singles & doubles
FOLKSTYLE Drill & review TDs, Bottom, & Top Wrestle situations & focus on correcting mistakes
8:20 -
Live Wrestling in groups • Wrestle in circles • 2 feet out = 1 pt. • Continue wrestling after TDs
8:45 -
T-shirts & shorts / Owen Tournament car pools