Wrestling

Warm Up (10min)

• Line Drills
• Pummel (Inside Tie & Under Over)
• Wall Wrestling Basics
  • Combination Pressure
  • Underhooks

Lesson (35min)

• Hike The Football
  • Set up the head Inside Double, with hands on the knees
  • Your opponent takes a strong deep split stance
  • Grab behind the far knee and twist it in as you drop you opposite knee
  • Close your hands around their knees, elbows closed
  • Come up to both feet with you legs wide
  • Pull their legs out from under them
  • Once their bum is on the ground, collar tie with one arm and keep both knees with the other
  • Rotate them off the wall by pushing with the collar tie.

• Twister / Windscreen Wiper Double Leg
  • Same as the Knee Pick, your opponent takes a strong deep split stance, and has your head down
  • Push your opponent up and into the wall
  • On the rebound, pick the close knee as you drop onto the same knee
  • Rotate on that knee (windscreen wiper motion)
  • If the turn into you, pin them with cross face and hip control
  • If they turn away, take their back

• Drill all Double Leg Takedowns
  • Inside Double Leg
  • Outside Double Leg
  • Knee pick – Inside Double
  • Hike The Football
  • Twister

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard