Wrestling Practice

Wrestling Practice Tips
Suggested Junior League Practice Schedules

Bruce Gabrielson
Head Coach - Southern Maryland Wrestling Club
Fall 1992

Part 1 - Suggested for Advanced Wrestlers
Early Season

30 minutes running and warm up exercises
orientation towards endurance and muscle building
stand-up drill, switch and re-switch, sit-out inside turn
30-40 minutes of situation wrestling
4 times each - top and bottom plus once on each side
ankle ride
2 on 1 from short sit
regular ref. position
standing - single leg, double leg
30 minutes practice moves (introduce concept of chain moves)
15 minutes bottom wrestling
15 minutes takedowns
30 minutes Live Wrestling
groups of 4 or 5 (first series on mat - second series standing)
10 minutes warm down or game

Late Season (will need to take two 5 minute breaks)
20 minutes stretching exercises
30 minutes of situation wrestling
4 times each - top and bottom plus once on each side
2 on 1 from short sit
cross-body ride
regular
standing - single leg, double leg
BREAK
20 minutes practice moves
15 minutes bottom wrestling
15 minutes takedowns
25 minutes Live Wrestling
groups of 4 or 5 (first series on mat - second series standing)
BREAK
20 minutes regular 2 minute period match
10 minute warm-down

Part 2 - Suggested for Beginning Wrestlers
Early Season

40 minutes running and warm up exercises
orientation towards endurance and muscle building
stand-up drill, switch and re-switch, short sit-out inside turn, long sit-out, spin/wrestle
30-40 minutes of situation wrestling
4 times each - top and bottom plus once on each side
ankle ride
2 on 1 from short sit
regular ref. position
standing - single leg, double leg
30 minutes new practice moves (introduce concept of chain moves)
15 minutes bottom wrestling
15 minutes takedowns
20 minutes Live Wrestling
groups of 4 or 5
first series on mat - second series standing

Late Season
30 minutes running and warm up exercises
orientation towards endurance and muscle building
stand-up drill, switch and re-switch, short sit-out inside
turn/counter, granby
30 minutes of situation wrestling
4 times each - top and bottom plus once on each side
ankle ride
2 on 1 from short sit
regular ref. position
standing - single leg, double leg
30 minutes new practice moves
15 minutes bottom wrestling
15 minutes takedowns
15 minutes Live Wrestling
groups of 4 or 5 (first series on mat - second series standing)
10 minutes - 2 minute period match
5 minute warmdown


A Syllabus for Youth Wrestling
Compiled by Dr Bill Welker, Ed. D.

The Wrestling Drill Book, edited by Dr. Bill Welker
with contributions by Jim Akerly, Bill Archer, Dave Lamotte, Pat Pecora, Edwin C. Peery, Ken L. Taylor, and Craig Turnbull.

Available on-line from the publishing company, Human Kinetics, or through book stores nationwide.

Youth Wrestling Practice
(Basic Outline)

I. Conditioning "Starting Practice" Exercises (10-15 minutes)
A. The youth wrestlers should spent this time performing flexibility exercises. This type of training will help to prevent injuries during the remainder of practice.
B. Examples of flexibility exercises include the following:
1) Neck Circles and Four-Way Neck Exercises (p. 186).
2) Bridging (side to side and forward and backward)
a. Stomach facing toward the ceiling for 30-second bridging
b. Stomach facing toward the mat for 30-second bridging
3) Arm Circles.
4) Wrist and Ankle Circles.
5) Leg Stretches
6) Any total body flexibility exercises of your choosing.

II. Wrestling Drill Work (10-15 minutes)
A. Always include the Spin Drill.
B. Two other drills from the Youth Wrestling Moves list the wrestlers need to work on.

III. Teach New Move or Former Move Taught (15 minutes)
A. Utilize step-by-step Analysis of Moves so wrestlers understand why and how they work.

IV. Wrestling Workout Session (30 minutes)
A. Neutral Position (70% of Wrestling Workout Session)
1) Takedowns are the most important phase of wrestling.
B. Starting in Referee's Position: Offensive and Defensive Position (30% of Wrestling Workout Session)
C. If group work is needed due to mat space, refer to Chapter Seven (p. 228) of The Wrestling Drill Book.
D. Utilize Special Workout Sessions periodically during this time:
1) Chain Wrestling (pp. 230-231)
2) Situation Wrestling (pp. 231-232)
3) Round Robin Wrestling (pp. 232-233)
4) Blindfold Wrestling (pp. 233-234)

IV. Conditioning "Finishing Practice" Exercises (15 minutes)
A. Run for 10 minutes (sprint and jog intervals) or Jump Rope for 10 minutes
B. Strength Exercises (Sit ups, Push ups, Pull ups on bar, rope climbing, weightlifting, etc.)
1) Repetitions should be appropriate per age level - Your call.

Notes
1. Feel free to make adjustments to the practice format when necessary - Be Flexible!

2. Periodically, have a "Fun Day" with different physical activities and games. This will help allay practice monotony and wrestler staleness. See Chapter Six (pp. 177-224) of The Wrestling Drill Book for various physical activities and games.

3. Never practice more than 90 minutes or you will lose their attention, especially with this age group.

4. All page number references are to The Wrestling Drill Book.
________________________________________
YOUTH WRESTLING MOVES -- (SIX TO TWELVE YEAR OLDS)


Youth Novice Level

I. Neutral Position
A. Takedowns
1. Proper Stance Position (pp. 2-3)
2. Double Leg Takedown (pp. 35-36)
3. Snap-Down and Spin-Behind
B. Takedown Counters
1. Crossface and Sprawl
2. Whizzer-Hip Counter to Double Leg (pp. 76-77)
C. Takedown Drills
1. Shuffle Drill (Don't cross feet!)
2. The Spin Drill (pp. 12; 117; 218)
3. The Penetration Drill (pp. 4-5)
4. Solitary Sprawl Drill (p. 8)
5. The Airplane Drill Game (Takedown and Counter Drill)

II. Referee's Position
A. Offensive (Top) Position
1. Near Ankle-Waist to 2-on-1 to Half Nelson and Crotch
B. Defensive (Bottom) Position
1. Switch (p. 100)
2. Sit-out Turn-In

III. Referee's Position Drills
A. Quick Ankle Grab and Quick Sit-out Drill Game (Both Offensive and Counter Drill)
B. Switch Half Drill (Stress Basic Body Position)
C. Solitary Hip Heist Drill (pp. 219-220; more difficult drill)
D. Solitary Bridging Half Nelson Counter Drill (pp. 142-143)

Youth Intermediate Level

I. Neutral Position
A. Takedowns
1. Single Leg Sweep
B. Takedown Counters
1. Single Leg Counter
C. Takedown Drills
1. The Spin Drill
2. The Penetration Drill
3. Solitary Sprawl Drill
4. The Airplane Drill Game
5. Knee Slap Game (Counter Drill to Single Leg; p. 213)

II. Referee's Position
A. Offensive (Top) Position
1. Head Lever (pp. 122-123)
B. Defensive (Bottom) Position
1. Sit-out Turn-in to Sit-out Turn-out
2. Stand-up: (variations pp. 87-90; The key issue is "HAND CONTROL" no matter how you stand up.)

III. Referee's Position Drills
A. Quick Ankle Grab and Quick Sit-out Drill Game (Both Offensive and Counter Drill)
B. Switch Half Drill (Stress Basic Body Position)
C. Solitary Hip Heist Drill
D. Solitary Bridging Drill
E. Head Lever Counter Drill (p. 148)
F. Breakdown Counter to Stand-up (variations: pp. 105-106)
G. Partner Bridging Drill (pp. 144-145)

Youth Advanced Level

I. Neutral Position

A. Takedowns
1. Pancake from Knees
B. Takedown Counters
1. Pancake Counter Drill
C. Takedown Drills
1. The Spin Drill
2. The Penetration Drill
3. Solitary Sprawl Drill
4. The Airplane Drill Game
5. Knee Tap Game (Counter to Single Leg Sweep)
6. Balance Check

II. Referee's Position
A. Offensive (Top) Position
1. Cradle from Sit-out (p. 110)
2. Snap-back from Sit-out
B. Defensive (Bottom) Position
1. Sit-Out Turn-in to Switch
2. Crawling Switch

III. Referee's Position Drills
A. Quick Ankle Grab and Quick Sit-out Drill Game (Both Offensive and Counter Drill)
B. Switch Half Drill (Stress Basic Body Position)
C. Solitary Hip Heist Drill
D. Solitary Bridging Drill
E. Breakdown Counter to Stand-up
F. Partner Bridging Drill
G. Push-Pull Drill (p. 102)

Points of Emphasis
1. The preceding moves are "high success -- low risk" maneuvers.
2. The pages given are where the move/drill can be found in The Wrestling Drill Book.
3. Italicized drills previously taught in practice.
4. Should you want to attempt other moves/drills from The Wrestling Drill Book, it would be wise to go no higher than the "Intermediate" level of difficulty.

COMMON NOVICE WRESTLER MISTAKES

Neutral Position
• Crossing Feet
• Reaching for Head or Legs
• Backing Away (Timid Novice)
• Head Hunting (Stay away from Headlocks and stick with Basics. The basics win state and national championships.)
• Improper Pancake (The front double under-hook is wrong; do not teach it.)
• Improper Crossface
• Not Sprawling on Toes
Top Position
• Getting too High
• Pulling opponent on top of his body
• Shooting Half-Nelson from Knees
• Locking Hands on the Mat (This bad habit will take a while to break.)
• Staying Parallel to Opponent
Bottom Position
• Reaching over Opponent's Back when Switching
• Stopping after One Move
• Not Changing Direction
• Staying on Stomach with Elbows In Close to Body
• Looking into Half-Nelson
• Not controlling hands at all when hitting stand-up