Wrestling
Lesson 34 – Over Under Takedowns
Warm Up (10min)
- Shadow Wrestling
- 3 x 1min with 1min stretching between rounds
- Pummel to Double Under
Lesson (35min)
- Take The Back – Walking Foot Sweep
- From the Pummel get double under hooks, and cut an angle
- Your opponent gives up their over hook and turns their back to avoid the takedown
- Your opponent tries to walk forward out of the body lock
- Time the step of your opponent, lift and sweep their foot, with your instep
- Take The Back – Forward Throw
- From the Pummel get double under hooks, and cut an angle
- Your opponent gives up their over hook and turns their back to avoid the takedown
- Your opponent stands solid.
- Position the centre line of your body to the outside of your opponent
- Step your knee inside their lower leg, as close to the ankle as possible, Grab their close Bicep and pull them to the floor
- Take The Back – Rear Foot Sweep
- From the Pummel get double under hooks, and cut an angle
- You opponent resists an early takedown, drug your shoulder and take their back
- Pull your opponent into the foot sweep in a circular motion
- Block their foot with the arch of your foot, keep turning and take them to the floor
- O Uchi Gari / Large Inner Reap
- From the Over Under Position
- Pull your opponent in a circular motion using your under hook
- You opponent stops in close to block your hips and avoid a sweep or throw
- Slide your lead leg in behind your partners ankle, and pull their foot behind you
- Apply forward pressure with your upper body, to effect the takedown
- Note: Ensure that people hook the ankle and not the knee to avoid major knee injuries
- O Uchi Gari / Large Inner Reap With Knee Tap
- Same as above except:
- We have the under hook on the other side and we pull them the opposite way
- Insert the back of your other hand inside your opponents inner thigh to keep their legs open
- Do the reap as above, but also reach for the outside of the knee to create extra pressure
Live Rounds (25min)
- 1 x 3min Flow
- 5 x 3min Hard