Wrestling

Warm Up (10min)

• Line Drills
• Wall Wrestling Basics
  • Combination Pressure
  • Underhooks
  • Getting The Body Lock

Lesson (35min)

• Wall Safety Position
  • Your opponent starts with double underhooks, and good head position flattening you onto the wall
  • Drop your weight by splitting your feet and turning to a staggered stance
  • Get a good over-hook, with your feet close to the wall, and heavy with the whizzer
  • Start to fight the under-hook that you are looking at.

• Moving Off The Wall
  • From the above, work on getting good head position by moving back along the wall
  • If your opponents head is too far over your shoulder, you will be able to reverse the position;
  • By looking into them and sliding your hips along the wall and reversing your position
  • You can also reverse the position by your opponent over correcting your escape attempt
  • Practice changing sides by walking/sliding along the wall and changing the hip on the wall

• Reversing The Position Off The Wall
  • As your are being backed up with an under-over position, before you get to the wall;
  • Push into them, step you feet off the train tracks to the over-hook side
  • Turn them by pulling down and around on the Lat, finishing with your opponent on the wall
  • Same as above, but start by trying to turn them the opposite way first, pushing up on the Lat
  • Same as above, but reach for their leg on the whizzer side and as they step back turn them
  • Same as above but go the other way by raising the under-hook and pinching the whizzer

• Reversing The Position On The Wall
  • From the Wall Safety Position, get bicep control and head position
  • Move toward your over-hook, if you get your hips free pull on the under-hook and turn them
  • They counter the above by blocking you path, so you go the other way, by sliding along the wall
  • Same can be applied in reverse

Live Rounds (25min)

• 1 x 3min Flow
• 5 x 3min Hard