Wrestling
Lesson 13 – Defending The Bottom Position
Warm Up (10min)
- Line Drills (5min)
- Shadow Wrestling (5min)
Lesson (35min)
- Bottom Position & Philosophy
- Hand fight to gain control, before standing up
- Bottom Position Hand Fighting
- The idea is to keep the elbow/s close to the body to stop your opponent from separating your elbows from your side
- Cross Wrist
- Your opponent has your wrist controlled across the front of your body.
- Keeping the elbow of the controlled wrist in tight,
- Push you hand far across your body to open up space,
- Use your free elbow to escape the wrist control.
- Bring both hands to your chest.
- One-On-One
- Your opponent has your wrist controlled on the same side, “Chicken Winged”.
- Grab the back of the hand at the fingers, lift your elbow and roll your arm to break the grip.
- Move your elbow to the inside of their arm, :Sealing Out”.
- Two-On-One
- Your opponent has cross wrist and close grip on the upper forearm.
- Use both of the above methods to escape the two-on-one, escape the cross wrist first.
- Drill all of the above
- Mix up all of the above and drill Hand Fighting
- Sealing Out
- Connect elbow to inside of hip, thumb to chest, if pushed forward post on your head.
- Attack two hand onto his one, cross grip one fingers (under grip), close grip on wrist (over grip).
- Push their arm out and rotate locking your elbow.
- Standing Up
- From the above, They pressure forward, post head and close hand on the floor, keeping that elbow tight.
- Move your far leg out to post, get you posture up and pushing into them.
- Step post leg back and come up off you butt,
- Step back again and stand up keeping a staggered stance, and continue to hand fight the free arm.
Live Rounds (30min)
- 2 x 3min Flow Wrestling
- 5 x 3min Hard