Wrestling

Warm Up (10min)

• Line Drills
• Pummling
• Hand Fighting

Lesson (40min)

• Bottom Wrestling
  • Being on the bottom drains your energy.
  • Good base, knee under chest, hands under head

• Stand Up
  • Step up on your outside leg
  • Get your hips under your body
  • Push your shoulders into your partner.
  • Grab their hand and squeeze, put it in your back pocket
  • Step forward on the far leg.
  • Lift your close arm high, turn into your opponent and chop your arm down so your fingers touch the floor, as you step the close leg behind and away.

• Granby Roll
  • Step your outside leg to the side
  • Step your close leg beside the outside foot.
  • Move your close hand back under you,
  • Cartwheel / Flip over, then turn a face your opponent.
  • Don’t cover too much space.

• Switch
  • Take your inside hand over your outside hand, that hand becomes your post.
  • Lift your outside knee turning your back to them.
  • Lift your outside elbow high and chop down, this should lock their arm.
  • Grab the inside leg, as you lean into them.
  • Pull yourself around to finish the switch.

• Chain Wrestling
  • Learn to join these moves together.

• Step Up vs Arm Chop
  • Start a Stand Up, and your partner chops your arm
  • Post on your head, and cover the outside grips
  • Post with your inside hand
  • Run toward their head, land on your side with an arm bar
  • Options:
  • Create some distance and space
  • Turn back in for a reversal

Live Rounds (25min)

• Rule of 10 – No resistance, do the same move for 10 reps, change over
  • Bottom Wrestling
    • Stand Up, Granby, Switch
  • Mat Returns
    • Lift, Switch Feet, Run The Double
• 5 x 3min Hard