Wrestling

Warm Up (5min)

• 3 x 1min Shadow Wrestling
  • Stretch between rounds

Lesson (40min)

• Collar Tie Set Up
  • Collar Tie, back of head not neck, elbow in on chest,
  • Other hand is an inside tie.
  • Push, Pull, Turn, Snap Down

• Chaining From The Collar Tie –
  • Ankle Pick
    • Drop low & pull head down,
    • Outside knee replaces foot.
    • Inside Tie – Low Single grip (elbow on floor),
    • Pick up ankle drive forward.

• • Ankle Pick – Snap Down – Front Headlock
    • As Above, but partner steps back,
    • Your head up, replace inside tie & snap down on the head,
    • Go into a Front Headlock.

• • Ankle Pick – High Crotch
    • As Ankle Pick, But partner pulls head up, move forward into the High Crotch,
    • Inside knee down, outside knee up,
    • Head up, hips in, looking & driving across partners back.
  • Ankle Pick – High Crotch – Double Leg
    • As Above, change from H/C – Double,
    • Turn & drive up.
  • Ankle Pick – Double Leg
    • As Above but skip the H/C

• • Ankle Pick – Low Single
    • As Ankle Pick, But partner lifts head up,
    • Pull yourself into the Low Single position,
    • Simple version head/shoulder into knee

Live Rounds (30min)

• 1 x 2min One&One Drill
• 1 x 2min Two&Two Drill
• 5 x 3min Hard