Wrestling

Warm Up (10min)

• Line Drills (5-min)
• Shadow Wrestling
  • 3x1min, stretch between rounds

Lesson (30min)

Leg Rides

• Basic Set Up, Single Leg Ride
  • From the referee position, bump them forward, get their weight onto their hands
  • Block the arms, Insert one foot, active toes with weight on the floor.

• Double Leg Ride
  • As above then insert the second foot, now both have weight on the floor,
  • While blocking the arms, spread your knee out,
  • Put as much pressure as possible down onto your opponent,
  • Create hip pressure by lifting your head up.

• Double Leg Ride – 1/2 Nelson
  • From above, thread one arm under their arm pit and onto the back off their head,
  • Push their head into the mat, and toward the 1/2 Nelson,
  • Make a fist and drive it across the back of their head and into the mat,
  • To roll them over, loosen your legs and hip pressure,
  • As they roll over take a chin strap and re apply the hip pressure and hooks.

• Double Leg Ride – Wrestling Arm Bar
  • From the double leg ride, insert your elbow between their head and arm,
  • Use your elbow to scoop up their elbow,
  • Get your hand onto their shoulder blade,
  • From their you can roll them over or tilt them and secure the back.

• Getting To The Side
  • Some times in wrestling you should let the legs go attack from the side,
  • As long as you have secured the upper body, i.e. 1/2 Nelson or Arm Bar,
  • You ca move to the side to get back exposure points.

Live Rounds (25min)

• 2 x 2min Drill
  • Breakdowns, Get Ups & Mat Returns
• 5 x 3min Hard