Wrestling

Warm Up (10min)

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

Lesson (30min)

Leg Rides to Turks

• 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 – Turk
  • As above, except, one hook comes out,
  • Place that knee between their legs, with your knee in their bum,
  • Figure 4 their other leg, and lift that leg off the floor,
  • Rotate their hips, by taking your hips to the floor,
  • You can roll them over by collecting their head,
  • If they manage to roll you back, reset the figure 4 with your knee in their bum.

• Double Leg Ride – Bent Leg Turk
  • As Above: Catch their foot trapped in the figure 4,
  • (When caught their toes should be on your forearm, and your hand wrapped around their ankle)
  • Now let the figure 4 go,
  • Put your butt into the back of their knee, and pull the foot up,
  • Collect their head and roll them over, pull foot to their ear.

• Leg Ride Turk Set Up From Belly Down
  • Scoop their leg over your outside leg with your inside foot,
  • See above, to use either of the Turk finishes.

Live Rounds (25min)

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