Wrestling

Warm Up (10min)

• • Line Drills (5min)
  • Hand Fighting (5min)
    • Getting into an offensive position

Lesson (35min)

Leg In The Air Defence

• • Head Inside (Single Leg)
    • Get good head position
    • Foot on the outside
    • Whizzer & pry fingers or reach though and squeeze their elbows with both arms
    • Drive the leg out of their grip
  • Head Outside (High Crotch)
    • Reach under their head and wrap both of their arms and squeeze their elbows together
    • Drive your leg out of their grips

Hip Tip

• • They hit a knee down single leg, and you drop that knee
  • Go deep waist on same side as single, your opposite knee pinches their elbow
  • Sit back onto your hip (at around 4-5 or 7-8 o’clock) and dump them, make sure you post on your hand, not elbow
  • Rip you leg out of their grip, or switch your hips over and cross face to gain a top position

Switching The Head

• Start in Single Leg knee down position, grab a chin strap and slip their head to the outside
• Start in a H/C knee down position, use your forearm to slip the head to the inside.
• Then defend from the new position.
• Note: This is very good on the cage, if the opponent is too strong in one attack sometimes a head switch will make enough space to escape, or the opponent won’t be as strong with the head on the other side.

Live Rounds (25min)

• 1 x 3min Defensive Drill
  • (defend they shot and counter shoot on them)
• 5 x 3min Hard