Wrestling

Warm Up (5min)

• Pummel – Shoulder Pin – Arm Drag

Lesson (10min)

Note: These were taught last week so don’t spend too much time on them, option would be to show all of them at once as a reminder, then let the group practice.

• Arm Drag – Take The Back – Walking Foot Sweep
  • From the Over Under – Hit and Arm Drag and take the back
  • 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

• Arm Drag – Take The Back – Forward Throw
  • From the Over Under – Hit and Arm Drag and take the back
  • 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

• Arm Drag – Take The Back – Rear Foot Sweep
  • From the Over Under – Hit and Arm Drag and take the back
  • Starting directly behind you opponent, 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

Lesson (25min)

• Arm Drag – Single position – Double Leg Takedown
  • From the Over Under Position – Arm Drag
  • Pick the leg into the Single Leg Position
  • Note: Don’t pinch your knees together
  • Look across their back, take short choppy steps to take them down

• Arm Drag – Single Leg Position – Chest Pressure/Run The Pike/Pipe
  • From the Over Under Position – Arm Drag
  • Pick the leg into the Single Leg Position
  • Note: Don’t pinch your knees together
  • Your opponent blocks your elbow so your can’t reach the other leg.
  • Step across and into your opponent, take a big step back with your other foot
  • Push your chest down to the floor as you rotate.

• Arm Drag – Single Leg Position – Chest Pressure/Run The Pike/Pipe – Double Leg
  • The same as the Single Leg, but your opponent stops the takedown.
  • Return to the Double Leg as above.

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard