Wrestling

Warm Up (10min)

• Line Drills
• Pummling
• Hand Fighting

Lesson (35min)

• Clearing The Legs
  • Defence for Leg Riding

• Sitting Long
  • If you fail to defend the Leg Ride before the foot goes in.
  • Sit out by bringing your close leg in front of you, so you are sitting on your close bum check and posting on your hand
  • Make sure to sit long and create space
  • Scoot your bum away as you square up, keep scooting low

• Over Their Leg
  • If you sit out and don’t get good separation.
  • Use your hand to remove their foot
  • Elbow in shin, hand under foot
  • Cover/Sit on the leg
  • Reach over their shoulder with your top arm, lift your hips and rotate over, landing in Side Control

• Over Their Leg but Stretched Out
  • If you sit out and get stretched long.
  • Use your opposite knee to remove their hook
  • Then follow as above

• Under Their Leg
  • Reach under their leg
  • Inset your elbow behind their knee then reach under the leg and grab their foot with your hand
  • Scoot low as you pull up on their leg
  • Roll away from them by lift their leg over your head

• Sit On Their Torso
  • Push down into the floor or their knees and lift your bum
  • Push backward until you are sitting on their torso
  • Options:
  • Step out on either side and sit into Reverse Side Control
  • BJJ or MMA Set Up Knee Bars, or move into Leg Attacks for the Saddle, Honey Hole, ect.

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard