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Although wrestling has many moves and techniques, USA Wrestling considers the sport to have seven basic skills.
The seven basic skills are:
• Stance
• Motion
• Level Change
• Penetration
• Lifting
• Back Step
• Back Arch
Stance
While in the neutral (standing) position, some wrestlers prefer a square stance while others prefer a staggered stance. Either stance can work equally well. Make sure you have most of your weight on the balls of your feet as opposed to your heels. You should never be standing straight up and leaving yourself open to a takedown from your opponent. You should utilize a comfortable but effective stance. You need a stance that allows you to attack as well as defend.
Motion
Wrestling involves a tremendous amount of motion. You may circle your opponent. You may attack your opponent with a takedown attempt. You may snap your opponent to the mat and spin around behind him. You may sprawl to defend against a takedown. You need to learn to move fluidly and quickly. You don't want to be clumsy or sloppy. You need to execute moves explosively and crisply.
Level Change
Before a wrestler shoots a takedown, he must lower his level. This is accomplished by lowering his hips. When a wrestler sprawls to counter a takedown he is also using level change. In addition, a wrestler may lower and raise his level to force a reaction from his opponent. A wrestler needs to be able to maintain good posture while changing levels. For instance, you don't want to get overextended when shooting a takedown because you forgot to lower your level first. Always bend at the knees, not at the waist.
Penetration
Obviously, when you shoot for a takedown on your opponent, you don't merely reach for his legs or dive wildly for his legs. Instead, you make sure you are close enough to your opponent and then take a deep penetration step keeping your back straight and your head up. You lower your level and penetrate deeply being sure to keep your hips forward and beneath your shoulders while you drive through your opponent.
Lifting
A wrestler often lifts his opponent off the mat when executing a takedown. He may also lift an opponent who has performed a stand up from the bottom position. He lifts his opponent and returns him to the mat. The legs and hips are most important when lifting. For instance, when you shoot a double leg, you don't lift with your back. You get your hips squarely beneath you and then use your leg and hip strength to lift your opponent off the mat. When a wrestler has been lifted off the mat, he is in a very vulnerable position lacking support and balance.
Back Step
A back step is most often seen when a wrestler executes a throw.
Back Arch
When a wrestler attempts a throw, he often pops his hips under his opponent while arching his back.
Other Skills
Other important basic skills include setting up takedowns, pummeling, wrist control, and hand fighting.
Monday, November 1, 2010
Friday, October 22, 2010
Postville Pirate Athletic Hall of Fame
On Saturday, October 16, the 1984-85 Postville High School Wrestling Team was inducted into the Postville Pirate Athletic Hall of Fame. During that season, I wrestled 105 lbs. on the varsity team.
A banquet was held that evening for all of the Postville Pirate Hall of Fame inductees, family members, friends, committee members, and other guests.
The first two inductees gave very nice speeches about Postville athletics, family, and community.
Before the wrestling team walked up front by the podium, our coach from that season said a few words. He was particularly happy that we had defeated Decorah High School that season. They were a larger non-conference school that we wrestled every year. We hadn't beaten them in 17 years, but we beat them that season. He spoke about how demanding the sport of wrestling can be for an athlete. He said we had over 30 guys on the team the season. He mentioned that we had so much talent on the team that a lot of guys who would probably have wrestled varsity at other schools had to wrestle JV. Fortunately, these guys loved wrestling enough to stay on the team even if they didn't get to wrestle varsity.
Some of our team's accomplishments that season included:
• Conference Champions
• Sectional Champions
• Only one dual meet loss
• Qualified three wrestlers for the state tournament
• Two wrestlers placed 2nd in the state tournament
• Defeated Decorah High School for the first time in 17 years
After the wrestlers were gathered up front, the presenters asked if anyone wanted to say anything. It looked as though no one was going to talk so I asked if I could say something. I approached the podium and said something like this:
"I started wrestling in 5th grade. I didn't find success right away but I knew deep down that if I stuck with it I would get better. I wasn't a pee wee champion. But, by the time I got to high school I was beating guys who had beaten me back in my pee wee days. I have many good memories of wrestling and a lot of that has to do with Coach Bucknell. He was a great coach. My mom and dad were always there supporting me. And, my older sister was there cheering me on. It's nice to be back in this area. I know I don't get home as often as I should. But, I just want to say that I will always be a Pirate in my heart."
I wasn't really prepared to give a speech. If I had prepared I would have said something like this:
"When I was growing up on our farm, my dad stored his high school letter jacket in the closet in my bedroom. I used to try it on sometimes and admire the medals sewn onto his letter. I didn't know much about my dad's wrestling career except that he had been a good wrestler. And, from a young age I knew that I wanted to be a wrestler some day. I started wrestling in 5th grade. I didn't find success right away but I knew deep down that if I stuck with it I would get better. I did improve but unfortunately I always seemed to wrestle the eventual champion in the first round. I had to settle for a green 5th place ribbon. I really wanted to win a trophy or a medal. I didn't really care if it was for 1st, 2nd, or 3rd place as long as I got a trophy or a medal. Of course, ideally I wanted to win 1st place. I wanted to get the bracket sheet showing everyone in my bracket and the opponents I had defeated. But, I never was a pee wee champion.
In seventh grade, I started wrestling for the school team and my wrestling really improved. My coach in 7th grade was Don Luck and my 8th coach and high school coach was Mr. Bucknell. By the time I got to high school, I was beating guys who had beaten me back in my pee wee days.
I have many good memories of wrestling and a lot of that has to do with Coach Bucknell. He was a great coach. He would give me positive feedback when I did a move well. I remember him shaking my hand before each match. I remember him squirming in his chair while watching his team wrestle as though he were out there wrestling himself.
The wrestling team from 1984-85 was very special. I remember Randy Lenth wrestling with one arm in a sling. He was my idol. Brad Porterfield was always fun to watch wrestle as well. We really had a lot of talent on the team that season. Even though I didn't qualify for the state tournament my self I was very proud when we had two wrestler place second in the tournament in DesMoines.
My mom and dad were always there supporting me. And, my older sister was there cheering me on. My younger sister was there to cheer me ontoo even though I don't think wrestling was that fun for her to watch. It's nice to be back in this area. I know I don't get home as often as I should. But, I just want to say that I will always be a Pirate in my heart."
After I gave my little speech a couple of other wrestlers stepped forward and said a few words. Kevin, the heavyweight from that season talked about getting thrown around his freshamn year and about how the win over Decorah came down to his match. Randy Lenth said that Bucknell had taken a lump of coal (Randy) and turned it into a diamond.
Lastly, our assistant coach from that season said a few words. It had been Virgil's first coaching job that season. He said he was fortunate to have the opportunity to work with such a talented team and to have a great mentor like Coach Bucknell.
Overall, the evening was very enjoyable. It was great to be home in Pirate territory again. I think we were all reminded of the importance that athletics, family, and community play in our lives. And, I meant it when I said that I would always be a Pirate in my heart.
A banquet was held that evening for all of the Postville Pirate Hall of Fame inductees, family members, friends, committee members, and other guests.
The first two inductees gave very nice speeches about Postville athletics, family, and community.
Before the wrestling team walked up front by the podium, our coach from that season said a few words. He was particularly happy that we had defeated Decorah High School that season. They were a larger non-conference school that we wrestled every year. We hadn't beaten them in 17 years, but we beat them that season. He spoke about how demanding the sport of wrestling can be for an athlete. He said we had over 30 guys on the team the season. He mentioned that we had so much talent on the team that a lot of guys who would probably have wrestled varsity at other schools had to wrestle JV. Fortunately, these guys loved wrestling enough to stay on the team even if they didn't get to wrestle varsity.
Some of our team's accomplishments that season included:
• Conference Champions
• Sectional Champions
• Only one dual meet loss
• Qualified three wrestlers for the state tournament
• Two wrestlers placed 2nd in the state tournament
• Defeated Decorah High School for the first time in 17 years
After the wrestlers were gathered up front, the presenters asked if anyone wanted to say anything. It looked as though no one was going to talk so I asked if I could say something. I approached the podium and said something like this:
"I started wrestling in 5th grade. I didn't find success right away but I knew deep down that if I stuck with it I would get better. I wasn't a pee wee champion. But, by the time I got to high school I was beating guys who had beaten me back in my pee wee days. I have many good memories of wrestling and a lot of that has to do with Coach Bucknell. He was a great coach. My mom and dad were always there supporting me. And, my older sister was there cheering me on. It's nice to be back in this area. I know I don't get home as often as I should. But, I just want to say that I will always be a Pirate in my heart."
I wasn't really prepared to give a speech. If I had prepared I would have said something like this:
"When I was growing up on our farm, my dad stored his high school letter jacket in the closet in my bedroom. I used to try it on sometimes and admire the medals sewn onto his letter. I didn't know much about my dad's wrestling career except that he had been a good wrestler. And, from a young age I knew that I wanted to be a wrestler some day. I started wrestling in 5th grade. I didn't find success right away but I knew deep down that if I stuck with it I would get better. I did improve but unfortunately I always seemed to wrestle the eventual champion in the first round. I had to settle for a green 5th place ribbon. I really wanted to win a trophy or a medal. I didn't really care if it was for 1st, 2nd, or 3rd place as long as I got a trophy or a medal. Of course, ideally I wanted to win 1st place. I wanted to get the bracket sheet showing everyone in my bracket and the opponents I had defeated. But, I never was a pee wee champion.
In seventh grade, I started wrestling for the school team and my wrestling really improved. My coach in 7th grade was Don Luck and my 8th coach and high school coach was Mr. Bucknell. By the time I got to high school, I was beating guys who had beaten me back in my pee wee days.
I have many good memories of wrestling and a lot of that has to do with Coach Bucknell. He was a great coach. He would give me positive feedback when I did a move well. I remember him shaking my hand before each match. I remember him squirming in his chair while watching his team wrestle as though he were out there wrestling himself.
The wrestling team from 1984-85 was very special. I remember Randy Lenth wrestling with one arm in a sling. He was my idol. Brad Porterfield was always fun to watch wrestle as well. We really had a lot of talent on the team that season. Even though I didn't qualify for the state tournament my self I was very proud when we had two wrestler place second in the tournament in DesMoines.
My mom and dad were always there supporting me. And, my older sister was there cheering me on. My younger sister was there to cheer me ontoo even though I don't think wrestling was that fun for her to watch. It's nice to be back in this area. I know I don't get home as often as I should. But, I just want to say that I will always be a Pirate in my heart."
After I gave my little speech a couple of other wrestlers stepped forward and said a few words. Kevin, the heavyweight from that season talked about getting thrown around his freshamn year and about how the win over Decorah came down to his match. Randy Lenth said that Bucknell had taken a lump of coal (Randy) and turned it into a diamond.
Lastly, our assistant coach from that season said a few words. It had been Virgil's first coaching job that season. He said he was fortunate to have the opportunity to work with such a talented team and to have a great mentor like Coach Bucknell.
Overall, the evening was very enjoyable. It was great to be home in Pirate territory again. I think we were all reminded of the importance that athletics, family, and community play in our lives. And, I meant it when I said that I would always be a Pirate in my heart.
Wednesday, October 6, 2010
The Three Wrestling Musketeers
A few of my high school wrestling teammates were also my neighbors. We all grew up near a little town called Frankville. Three of them were close friends kind of like The Three Musketeers. I will refer to them as Randy #1, Randy #2, and Eugene. They were one year ahead of me in school. When I was a freshman, they would sometimes give me a ride home after wrestling practice.
Randy #1 is the most memorable of the three. He was blond, athletic, and a bit cocky. He drove a Monte Carlo that I loved. He let me drive it once. He was popular and a good all around athlete. He excelled most at football and wrestling.
Randy injured his shoulder during his senior season of football. He didn't get it operated on, however, because that would have meant missing wrestling season. So, he wrestled that season with his arm in some kind of sling that allowed him limited mobility of the arm. He had a great season despite his shoulder and placed second in the state tournament at 155 pounds.
On one occasion after losing a match I should have won, I met Randy in the hallway. He didn't give me the standard line of, "Nice try," or "Good match." He knew I was hurting. He simply said, "That was a tough one, bud." He knew enough not to try to cheer me up. Randy was a cool guy.
I seem to remember a story about Randy wrestling near the edge of the mat once during a meet and talking to the cheerleaders nearby at the same time. Perhaps Randy just made that story up himself, but I could imagine him doing it.
Randy # 2 was also popular and a good athlete. He had brown hair and a very solid build. I went along with him and another wrestler to wrestling camp one summer. I believe he drove a Pontiac Fiero in high school. Actually, I think he just worked on it a lot and finally drove it for the fist time to his senior prom. He was a good wrestler at 138 pounds. He had the misfortune of having the two top ranked wrestlers in the state in his bracket at the district tournament. If our team had wrestled in a different district, he certainly might have qualified for the state tournament.
Eugene was not as athletically gifted as Randy #1 and Randy # 2 and probably wasn't found attractive by as many of the girls and yet he was very popular. He was Homecoming King during his senior year. He was good at conversation and giving speeches. Eugene was on the wrestling team all through high school even though he didn't get to wrestle many varsity matches. I admire that about him. He liked wrestling enough and was dedicated enough that he stuck with it. I seem to recall Eugene wrestling a varsity match in which he wrestled up about three weight classes. I think he wrestled at 185 one night for some reason. He went out, wrestled like a wild man, and actually won the match.
I was at Eugene's house once for some reason and he was looking in the glove box of his car. When he opened his glove box, I saw a huge box of condoms. I was shocked. I couldn't imagine any high school guy having that much sex. But, he did have a steady girlfriend at the time. I was accustomed to guys carrying one condom in their wallet, but this was something else entirely.
I went along with The Three Musketeers on a couple of occasions when they went to a motel that had a sauna and a hot tub. We would go there to try to sweat off some water weight the night before a competition weigh in.
One evening as we were leaving the motel, I think Randy #1 saw a poster on the wall of the entryway near the door and thought we should take it. So, the poster was quickly taken down and off we went. I don't remember what was on the poster. Randy #1 had a bit of a wild streak to be sure.
The Three Musketeers were all farm boys or had done farm work on occasion. So, if you want to build some functional strength for wrestling you might want to consider throwing around a few hay bales and carrying a few pails of corn. It worked these strapping lads. They were doing Dinosaur training or strongman training you might say.
The Three Musketeers all went on to be successful members of society. I won't forget them. They a were and are three great guys.
Randy #1 is the most memorable of the three. He was blond, athletic, and a bit cocky. He drove a Monte Carlo that I loved. He let me drive it once. He was popular and a good all around athlete. He excelled most at football and wrestling.
Randy injured his shoulder during his senior season of football. He didn't get it operated on, however, because that would have meant missing wrestling season. So, he wrestled that season with his arm in some kind of sling that allowed him limited mobility of the arm. He had a great season despite his shoulder and placed second in the state tournament at 155 pounds.
On one occasion after losing a match I should have won, I met Randy in the hallway. He didn't give me the standard line of, "Nice try," or "Good match." He knew I was hurting. He simply said, "That was a tough one, bud." He knew enough not to try to cheer me up. Randy was a cool guy.
I seem to remember a story about Randy wrestling near the edge of the mat once during a meet and talking to the cheerleaders nearby at the same time. Perhaps Randy just made that story up himself, but I could imagine him doing it.
Randy # 2 was also popular and a good athlete. He had brown hair and a very solid build. I went along with him and another wrestler to wrestling camp one summer. I believe he drove a Pontiac Fiero in high school. Actually, I think he just worked on it a lot and finally drove it for the fist time to his senior prom. He was a good wrestler at 138 pounds. He had the misfortune of having the two top ranked wrestlers in the state in his bracket at the district tournament. If our team had wrestled in a different district, he certainly might have qualified for the state tournament.
Eugene was not as athletically gifted as Randy #1 and Randy # 2 and probably wasn't found attractive by as many of the girls and yet he was very popular. He was Homecoming King during his senior year. He was good at conversation and giving speeches. Eugene was on the wrestling team all through high school even though he didn't get to wrestle many varsity matches. I admire that about him. He liked wrestling enough and was dedicated enough that he stuck with it. I seem to recall Eugene wrestling a varsity match in which he wrestled up about three weight classes. I think he wrestled at 185 one night for some reason. He went out, wrestled like a wild man, and actually won the match.
I was at Eugene's house once for some reason and he was looking in the glove box of his car. When he opened his glove box, I saw a huge box of condoms. I was shocked. I couldn't imagine any high school guy having that much sex. But, he did have a steady girlfriend at the time. I was accustomed to guys carrying one condom in their wallet, but this was something else entirely.
I went along with The Three Musketeers on a couple of occasions when they went to a motel that had a sauna and a hot tub. We would go there to try to sweat off some water weight the night before a competition weigh in.
One evening as we were leaving the motel, I think Randy #1 saw a poster on the wall of the entryway near the door and thought we should take it. So, the poster was quickly taken down and off we went. I don't remember what was on the poster. Randy #1 had a bit of a wild streak to be sure.
The Three Musketeers were all farm boys or had done farm work on occasion. So, if you want to build some functional strength for wrestling you might want to consider throwing around a few hay bales and carrying a few pails of corn. It worked these strapping lads. They were doing Dinosaur training or strongman training you might say.
The Three Musketeers all went on to be successful members of society. I won't forget them. They a were and are three great guys.
Sunday, September 26, 2010
How to Condition for Wrestling
By Steve Preston
"One of the most effective ways for wrestlers to get into great shape for the season is through Metabolic Conditioning".
Metabolic Conditioning is getting both the aerobic system and the anaerobic system in shape. It is done by creating a workout to condition both systems. When you get into great Metabolic shape, you will be strong and energetic on the mat. It is done in the off-season... in an effort to arrive at practice the first day in great shape.
Here are a few tips to improve your Metabolic Conditioning:
---------- 1. Give Yourself 12-16 Weeks ----------
12-16 weeks is the amount of time required to get into great Metabolic Condition. This is accomplished by starting at the beginning of the summer and working on it the entire summer. This will get you into tip-top condition for the upcoming season.
---------- 2. Begin By Jogging One Day Per Week ----------
Jogging really doesn't serve much of a purpose for high-performance wrestling. Jogging doesn't meet the anaerobic (without oxygen) needs of a wrestler. But... getting into 'aerobic' condition is a great way to get into the best 'anaerobic' condition for wrestling. The aerobic conditioning lays the groundwork for reaching a higher-level of anaerobic conditioning. Therefore, we have wrestlers do one day per week of jogging at the beginning of their Metabolic Conditioning Program. This will be maintained throughout the entire program. Just don't use jogging by itself to cut weight or for 'getting into shape'. It is merely a tool for improving your anaerobic condition.
---------- 3. Add Interval Sprinting ----------
Interval sprinting is basically sprinting fast for a pre-determined distance, followed by a walk or slow pace for a pre-determined distance to let the heart rate slow down. If you think about it, it really does mimic the activity on the wrestling mat. You are constantly going all-out, followed by short rest periods. Adding interval sprints will get you into anaerobic condition fast!
---------- 4. Add High-Intensity Sprinting ----------
One day per week, we have wrestlers do nothing but sprints. This differs from Interval Sprinting where the wrestler is doing sprints, followed by slow periods to allow the heart rate to come down before sprinting again. High-Intensity Sprint Workouts are done by sprinting for a predetermined distance. When completed, you rest until your heart rate is normal before sprinting again. This is done for distances from 10 meters up to 150 meters. We are not trying to get the wrestler tired by doing these. We are concentrating on short, powerful bursts of speed.
---------- 5. HIT Circuits ----------
I'm a huge believer in the value of High Intensity Training (HIT) for wrestlers. It is strength training that requires brief, intense, infrequent workouts. Each set is taken to momentary muscular failure ie. the point at which you can no longer perform another perfect repetition. A HIT circuit for wrestlers is done by completing the exercises for the workout in HIT fashion, with minimal rest between exercises.
It is brutal, yet effective. In fact, it can be just as effective or MORE effective than any running program when trying to get into wrestling condition.
Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. For your FREE copy of his '63 Strength, Conditioning and Nutrition Tips for Wrestlers' e-book go to:
http://www.ultimatewrestlingstrength.com/freetips.html
Article Source: http://EzineArticles.com/?expert=Steve_Preston
"One of the most effective ways for wrestlers to get into great shape for the season is through Metabolic Conditioning".
Metabolic Conditioning is getting both the aerobic system and the anaerobic system in shape. It is done by creating a workout to condition both systems. When you get into great Metabolic shape, you will be strong and energetic on the mat. It is done in the off-season... in an effort to arrive at practice the first day in great shape.
Here are a few tips to improve your Metabolic Conditioning:
---------- 1. Give Yourself 12-16 Weeks ----------
12-16 weeks is the amount of time required to get into great Metabolic Condition. This is accomplished by starting at the beginning of the summer and working on it the entire summer. This will get you into tip-top condition for the upcoming season.
---------- 2. Begin By Jogging One Day Per Week ----------
Jogging really doesn't serve much of a purpose for high-performance wrestling. Jogging doesn't meet the anaerobic (without oxygen) needs of a wrestler. But... getting into 'aerobic' condition is a great way to get into the best 'anaerobic' condition for wrestling. The aerobic conditioning lays the groundwork for reaching a higher-level of anaerobic conditioning. Therefore, we have wrestlers do one day per week of jogging at the beginning of their Metabolic Conditioning Program. This will be maintained throughout the entire program. Just don't use jogging by itself to cut weight or for 'getting into shape'. It is merely a tool for improving your anaerobic condition.
---------- 3. Add Interval Sprinting ----------
Interval sprinting is basically sprinting fast for a pre-determined distance, followed by a walk or slow pace for a pre-determined distance to let the heart rate slow down. If you think about it, it really does mimic the activity on the wrestling mat. You are constantly going all-out, followed by short rest periods. Adding interval sprints will get you into anaerobic condition fast!
---------- 4. Add High-Intensity Sprinting ----------
One day per week, we have wrestlers do nothing but sprints. This differs from Interval Sprinting where the wrestler is doing sprints, followed by slow periods to allow the heart rate to come down before sprinting again. High-Intensity Sprint Workouts are done by sprinting for a predetermined distance. When completed, you rest until your heart rate is normal before sprinting again. This is done for distances from 10 meters up to 150 meters. We are not trying to get the wrestler tired by doing these. We are concentrating on short, powerful bursts of speed.
---------- 5. HIT Circuits ----------
I'm a huge believer in the value of High Intensity Training (HIT) for wrestlers. It is strength training that requires brief, intense, infrequent workouts. Each set is taken to momentary muscular failure ie. the point at which you can no longer perform another perfect repetition. A HIT circuit for wrestlers is done by completing the exercises for the workout in HIT fashion, with minimal rest between exercises.
It is brutal, yet effective. In fact, it can be just as effective or MORE effective than any running program when trying to get into wrestling condition.
Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. For your FREE copy of his '63 Strength, Conditioning and Nutrition Tips for Wrestlers' e-book go to:
http://www.ultimatewrestlingstrength.com/freetips.html
Article Source: http://EzineArticles.com/?expert=Steve_Preston
Thursday, August 26, 2010
I Am Wrestling - Do Not Weep For Me
This speech was given as a farewell tribute to Marquette University wrestling at a gathering in Milwaukee, WI. on 11-3-01 by Ohio State Head Coach Russ Hellickson.
From the ancient walls of Samaria and from Hieroglyphics written on the tombs of Egyptian Kings, we know that wrestling is a sport of the ages. It touches the lives of all who participate in it and many times even those who just observe it.
Who can forget the emotional victory of Jeff Blatnick over cancer before his gold medal win in Los Angeles in 1984 or the heart rendering upset victory of Rulon Gardner over previously undefeated wrestling icon Alexander Karelin in Australia at the 2000 Olympics.
You can see the impact of the sport in the eyes of even its youngest combatants. Perhaps in apprehension of that very first one on one or that glorious twinkling elation that comes from the first victory over the vanquished foe.
And for those who stay the course for a career, their eyes reflect a passion that penetrates deep into their very soul, a look that impacts for a lifetime and yes a look that makes them what they are.
Here is an image that I want to leave with each of you tonight:
I am Wrestling! Do not weep for me!!
Weep for those who will never experience me.
Weep for those who will never feel the exhausting pain of my training,
Weep for those who will never sense the bond of camaraderie that once established, will never wane or die.
Weep for those who will never comprehend the demands of my discipline
And most of all, Weep for those poor souls who will never miss me, because they never knew me.
I am Wrestling! Do not weep for me!!
I have been experienced in virtually every culture and civilization known to mankind.
I have been contested in over 150 documented forms in written history.
There is no Nation on this planet that throughout all time, has not experienced me.
I am Wrestling! Do not weep for me!!
Look to those seated around you and think of the qualities that make them what they are:
Accountability, responsibility, persistence, fortitude, strength, compassion, work ethic, ingenuity, determination, integrity, honesty, focus, diligence, and resolve.
Wrestling is not the only place they could acquire these, but By God they all reside here!! And if you live with me long enough these will become you.
I am Wrestling! Do not weep for me!!
No political agenda or political interpretation can ever destroy me. My merit and my worth is no threat to any cause, but rather through my values, I am a model for others.
I am Wrestling! Do not weep for me!!
Celebrate what I am, celebrate what I have been, celebrate what I represent, and celebrate the many ways I have impacted your life. I will survive this test as I have survived others, I am forever etched into the very fiber of all mankind.
The world needs me.
Time is on my side.
History guarantees me!
I am Wrestling! Do Not weep for me!!
From: http://sfuk.tripod.com/articles_02/themat_iamwrestling.html
From the ancient walls of Samaria and from Hieroglyphics written on the tombs of Egyptian Kings, we know that wrestling is a sport of the ages. It touches the lives of all who participate in it and many times even those who just observe it.
Who can forget the emotional victory of Jeff Blatnick over cancer before his gold medal win in Los Angeles in 1984 or the heart rendering upset victory of Rulon Gardner over previously undefeated wrestling icon Alexander Karelin in Australia at the 2000 Olympics.
You can see the impact of the sport in the eyes of even its youngest combatants. Perhaps in apprehension of that very first one on one or that glorious twinkling elation that comes from the first victory over the vanquished foe.
And for those who stay the course for a career, their eyes reflect a passion that penetrates deep into their very soul, a look that impacts for a lifetime and yes a look that makes them what they are.
Here is an image that I want to leave with each of you tonight:
I am Wrestling! Do not weep for me!!
Weep for those who will never experience me.
Weep for those who will never feel the exhausting pain of my training,
Weep for those who will never sense the bond of camaraderie that once established, will never wane or die.
Weep for those who will never comprehend the demands of my discipline
And most of all, Weep for those poor souls who will never miss me, because they never knew me.
I am Wrestling! Do not weep for me!!
I have been experienced in virtually every culture and civilization known to mankind.
I have been contested in over 150 documented forms in written history.
There is no Nation on this planet that throughout all time, has not experienced me.
I am Wrestling! Do not weep for me!!
Look to those seated around you and think of the qualities that make them what they are:
Accountability, responsibility, persistence, fortitude, strength, compassion, work ethic, ingenuity, determination, integrity, honesty, focus, diligence, and resolve.
Wrestling is not the only place they could acquire these, but By God they all reside here!! And if you live with me long enough these will become you.
I am Wrestling! Do not weep for me!!
No political agenda or political interpretation can ever destroy me. My merit and my worth is no threat to any cause, but rather through my values, I am a model for others.
I am Wrestling! Do not weep for me!!
Celebrate what I am, celebrate what I have been, celebrate what I represent, and celebrate the many ways I have impacted your life. I will survive this test as I have survived others, I am forever etched into the very fiber of all mankind.
The world needs me.
Time is on my side.
History guarantees me!
I am Wrestling! Do Not weep for me!!
From: http://sfuk.tripod.com/articles_02/themat_iamwrestling.html
Tuesday, August 24, 2010
Two Thousand Ducks
by Beasey Hendrix
When I first started coaching I did as most young coaches, I followed the coaching model that my coaches had used in teaching me. They were move- based coaches who taught complete moves as the secret to scoring. You started here and ended here. Start-to-finish was a compete move which had to be done as a whole-- in proper sequence----to be successful. AS I became more experienced as a coach and moved to higher levels of competition I began to see different approaches to coaching. In the late 1970's I was introduced to the seven basic skills, being promoted by USA WrestlingÕs newly developed coaches Education program. This approach was the result of a scientific approach to analyzing and identifying the major components of successful wrestlers' skills. The research identified seven basic skills: stance, motion, level changes, penetration, lift, and two throwing skills: back arch and back step that were consistently utilized by the world's best wrestlers.
My eyes were opened. I could now see a new way of teaching, a way that would allow me to better reach my students.
I searched for information on this skills-based approach. USAW had pamphlets that explained the approach, and were offering a bronze level certification seminar that included instruction in this approach. I attended one of these three-day seminars in Waterloo Iowa and was overwhelmed by the amount of coaching information and ideas exchanged there. The seminars promoted the idea of being a total coach, working on more than just learning wrestling moves and being in good condition. They also reminded us that nutrition, mental skills, and strength play important parts in our athletesÕ tool boxes.
After I became Bronze certified I returned to my program and began refining my new approach. I saw where I could now teach wrestling without relying on the move approach. I noticed that most athletes learn whole moves and had drilled them as such in practice, therefore learning the concepts as whole units. A problem would often occur in matches when an athlete tried his move, and the move was disrupted before completion. Many athletes then had problems with knowing what to do if their sequence was broken. They had trained their movements as a step by step progression where step two followed step one. If they were halted in the midst of a step, it became hard for them to know what step to do next. They had lost their place and needed to go back to the start to get a fresh attack!
The more I watched, the more of this I noticed. It was a common problem among athletes taught by many different coaches. Was there a way I could help my students become better skilled, more successful wrestlers by changing my methodology? Could I train them differently to help them overcome what might be a flaw in what is considered our sport's normal teaching progression?
I soon began studying sport psychology. One of the aspects of sport psychology that intrigued me was the modalities or learning styles of students (athletes). I learned that some students were global thinkers. They liked to chunk things together into wholes. They often have problems breaking things down into the parts. Other learners are analytical. They like to learn step by step progressions. BOING it hit me. We most often teach using a global style. The students don't learn the parts; often because many coaches didnÕt know how to label the basic parts (skills) that USAW had discovered. I wondered how I could incorporate this discovery into an approach that would assist my athletes in overcoming this common problem?
I began my skills-based coaching. It is an approach that focuses on learning wrestling by learning the seven basic skills as opposed to learning 1000 moves. This approach opens up an athletes' scrimmaging and competition skills and allows him to understand that there is more than one way to skin a cat.
So, what are the differences between move-based coaching and the skill-based approach?
The philosophical explanation would take too long, so please allow me to clarify what I mean. IÕll compare the two approaches using a common move most coaches teach. I like to use my duck-under approach to show the difference.
Let's say you were teaching a duck-under using the move-based approach. How would you do it? Many coaches start with stance, then they have their athlete make contact with a collar and elbow tie-up. They then move into a drop-step and corner movement to get behind the foe. When they have successfully introduced the skill and it parts they allow the students to practice the unit and pick up speed of performing (master the move) by drilling. The student would now have the knowledge of how to complete a single duck-under, probably a monkey swing type, which is a common first duck-under taught by most coaches.
I start at the same place by introducing the move and showing my athletes what it is and what it is called. But I immediately go into a different labeling system. We talk about attack side and weak side. We also mention the concepts of freezing a side and making a window.
I show my athletes the idea that they can duck from anywhere as long as they freeze a side, make windows and then hit their penetration and corner skills. The possible combinations leave us with over 2000 potential duck-unders!
Don't believe me? Then watch as I do a little mind control and show you over 2000 ducks! We are going to learn a set of moves called the duck-under series. It is based upon the idea of freezing the weak side while making a window on the attack side, we make contact, lower our level, and then you penetrate with a go- behind motion on the attack side. Watch as I do a basic duck-under. Stance, motion to a contact point. I Freeze his collar on the weak side, I take inside control of his elbow on the attack side, I make a window, lower my level, and then explode and turn the corner to go behind, and then finish with a knock down.
Which is one of about four major finishes.
Now let's look at the series. I originally froze his collar. Is there anywhere else I could freeze to make this move work? Yes, there are many places. I could freeze his head, neck, trap, shoulder, triceps, weak-side elbow, forearm, wrist, he could have my wrist, underhook, lats, waist, hip, attack side knee (high crotch)--good,and what about the window; how many different ways can I make a window on the attack side? Cup of water. Underhook. My Elbow out. My elbow up. Wrist up. My wrist up. Head bump.
Great. Now you can see that we can hit a duck from many different situations. Let's see how many possibilities we have.
Stances (3)
Finishes x(4)
Sides x(2)
24
weak x14 side freeze points
336
windows x7 openings
2352
Of course you probably have other things you can do. We have explained and listed +2300 ways, but in real life there is only one way. Freeze, window, drop, penetrate and turn. This should become your way of thinking. It doesn't matter what you touch, or how, if you do your skills you will be able to take control of the situation anytime you can freeze the weak side and take advantage of an opening on the attack side.
A note to coaches system builds for transfer as your athletes soon see the same situations occurring on double leg--anytime they feel a freeze side and then have an opening they learn to turn the corner. I teach this concept by chunking the cornering techniques into a term I call peeking. My athletes soon learn that when I yell 'Peek' it means to look around the corner towards their foe's far shoulder, and then follow their glance and turn the corner, going around and behind.
You will soon start to notice your wrestlers scoring with those 'non-moves' from scramble situations. This approach also allows your more advanced athletes to move towards the concept of stacked or layered series where they put several movements together to form a complex attack-react-to-counter-movements approach in their wrestling. This approach offers a suggestion that helps answer a common question put forth at my coaching clinics, and that question is: how do we teach the wrestlers to move to the next level of being able to flurry or use more than one move?
Now my approach resembles yours closely, but instead of my athlete learning 1 duck-under, he ends the practice with the ability to complete over 2000 duckunders, and he has learned this in the same amount of time that your kid learned ONE!
So, by being exposed to new ideas through USAW's coaches certification program I gained a new way of looking at coaching and a new method of teaching that improved my coaching skills, thereby improving the performance of my wrestlers. Of course this approach took some time and effort to organize and implement into my scheme of things, but I can say that it has helped me become a better coach and it has helped my athletes move up the ladder of success.
Beasey Hendrix is a USAW gold level certified coach. He is a two-time USA Olympic Team trials finalist, and has been the mental skills coach for Team USA Greco since 1995. Junior wrestlers from his local programs have made the USAW Junior National finals nine times, and twice have been named outstanding wrestler of the event. His clients have won 16 World or Olympic medals, including six golds and 7 silvers! He is the author of Wrestle to win! and Wrestle Your Perfect Match!, both books which explain and describe psychological skills preparation of wrestlers. He has presented over two dozen seminars for coaches and athletes at the US Olympic Training Center in Colorado Springs, CO.
From: http://www.themat.com/
When I first started coaching I did as most young coaches, I followed the coaching model that my coaches had used in teaching me. They were move- based coaches who taught complete moves as the secret to scoring. You started here and ended here. Start-to-finish was a compete move which had to be done as a whole-- in proper sequence----to be successful. AS I became more experienced as a coach and moved to higher levels of competition I began to see different approaches to coaching. In the late 1970's I was introduced to the seven basic skills, being promoted by USA WrestlingÕs newly developed coaches Education program. This approach was the result of a scientific approach to analyzing and identifying the major components of successful wrestlers' skills. The research identified seven basic skills: stance, motion, level changes, penetration, lift, and two throwing skills: back arch and back step that were consistently utilized by the world's best wrestlers.
My eyes were opened. I could now see a new way of teaching, a way that would allow me to better reach my students.
I searched for information on this skills-based approach. USAW had pamphlets that explained the approach, and were offering a bronze level certification seminar that included instruction in this approach. I attended one of these three-day seminars in Waterloo Iowa and was overwhelmed by the amount of coaching information and ideas exchanged there. The seminars promoted the idea of being a total coach, working on more than just learning wrestling moves and being in good condition. They also reminded us that nutrition, mental skills, and strength play important parts in our athletesÕ tool boxes.
After I became Bronze certified I returned to my program and began refining my new approach. I saw where I could now teach wrestling without relying on the move approach. I noticed that most athletes learn whole moves and had drilled them as such in practice, therefore learning the concepts as whole units. A problem would often occur in matches when an athlete tried his move, and the move was disrupted before completion. Many athletes then had problems with knowing what to do if their sequence was broken. They had trained their movements as a step by step progression where step two followed step one. If they were halted in the midst of a step, it became hard for them to know what step to do next. They had lost their place and needed to go back to the start to get a fresh attack!
The more I watched, the more of this I noticed. It was a common problem among athletes taught by many different coaches. Was there a way I could help my students become better skilled, more successful wrestlers by changing my methodology? Could I train them differently to help them overcome what might be a flaw in what is considered our sport's normal teaching progression?
I soon began studying sport psychology. One of the aspects of sport psychology that intrigued me was the modalities or learning styles of students (athletes). I learned that some students were global thinkers. They liked to chunk things together into wholes. They often have problems breaking things down into the parts. Other learners are analytical. They like to learn step by step progressions. BOING it hit me. We most often teach using a global style. The students don't learn the parts; often because many coaches didnÕt know how to label the basic parts (skills) that USAW had discovered. I wondered how I could incorporate this discovery into an approach that would assist my athletes in overcoming this common problem?
I began my skills-based coaching. It is an approach that focuses on learning wrestling by learning the seven basic skills as opposed to learning 1000 moves. This approach opens up an athletes' scrimmaging and competition skills and allows him to understand that there is more than one way to skin a cat.
So, what are the differences between move-based coaching and the skill-based approach?
The philosophical explanation would take too long, so please allow me to clarify what I mean. IÕll compare the two approaches using a common move most coaches teach. I like to use my duck-under approach to show the difference.
Let's say you were teaching a duck-under using the move-based approach. How would you do it? Many coaches start with stance, then they have their athlete make contact with a collar and elbow tie-up. They then move into a drop-step and corner movement to get behind the foe. When they have successfully introduced the skill and it parts they allow the students to practice the unit and pick up speed of performing (master the move) by drilling. The student would now have the knowledge of how to complete a single duck-under, probably a monkey swing type, which is a common first duck-under taught by most coaches.
I start at the same place by introducing the move and showing my athletes what it is and what it is called. But I immediately go into a different labeling system. We talk about attack side and weak side. We also mention the concepts of freezing a side and making a window.
I show my athletes the idea that they can duck from anywhere as long as they freeze a side, make windows and then hit their penetration and corner skills. The possible combinations leave us with over 2000 potential duck-unders!
Don't believe me? Then watch as I do a little mind control and show you over 2000 ducks! We are going to learn a set of moves called the duck-under series. It is based upon the idea of freezing the weak side while making a window on the attack side, we make contact, lower our level, and then you penetrate with a go- behind motion on the attack side. Watch as I do a basic duck-under. Stance, motion to a contact point. I Freeze his collar on the weak side, I take inside control of his elbow on the attack side, I make a window, lower my level, and then explode and turn the corner to go behind, and then finish with a knock down.
Which is one of about four major finishes.
Now let's look at the series. I originally froze his collar. Is there anywhere else I could freeze to make this move work? Yes, there are many places. I could freeze his head, neck, trap, shoulder, triceps, weak-side elbow, forearm, wrist, he could have my wrist, underhook, lats, waist, hip, attack side knee (high crotch)--good,and what about the window; how many different ways can I make a window on the attack side? Cup of water. Underhook. My Elbow out. My elbow up. Wrist up. My wrist up. Head bump.
Great. Now you can see that we can hit a duck from many different situations. Let's see how many possibilities we have.
Stances (3)
Finishes x(4)
Sides x(2)
24
weak x14 side freeze points
336
windows x7 openings
2352
Of course you probably have other things you can do. We have explained and listed +2300 ways, but in real life there is only one way. Freeze, window, drop, penetrate and turn. This should become your way of thinking. It doesn't matter what you touch, or how, if you do your skills you will be able to take control of the situation anytime you can freeze the weak side and take advantage of an opening on the attack side.
A note to coaches system builds for transfer as your athletes soon see the same situations occurring on double leg--anytime they feel a freeze side and then have an opening they learn to turn the corner. I teach this concept by chunking the cornering techniques into a term I call peeking. My athletes soon learn that when I yell 'Peek' it means to look around the corner towards their foe's far shoulder, and then follow their glance and turn the corner, going around and behind.
You will soon start to notice your wrestlers scoring with those 'non-moves' from scramble situations. This approach also allows your more advanced athletes to move towards the concept of stacked or layered series where they put several movements together to form a complex attack-react-to-counter-movements approach in their wrestling. This approach offers a suggestion that helps answer a common question put forth at my coaching clinics, and that question is: how do we teach the wrestlers to move to the next level of being able to flurry or use more than one move?
Now my approach resembles yours closely, but instead of my athlete learning 1 duck-under, he ends the practice with the ability to complete over 2000 duckunders, and he has learned this in the same amount of time that your kid learned ONE!
So, by being exposed to new ideas through USAW's coaches certification program I gained a new way of looking at coaching and a new method of teaching that improved my coaching skills, thereby improving the performance of my wrestlers. Of course this approach took some time and effort to organize and implement into my scheme of things, but I can say that it has helped me become a better coach and it has helped my athletes move up the ladder of success.
Beasey Hendrix is a USAW gold level certified coach. He is a two-time USA Olympic Team trials finalist, and has been the mental skills coach for Team USA Greco since 1995. Junior wrestlers from his local programs have made the USAW Junior National finals nine times, and twice have been named outstanding wrestler of the event. His clients have won 16 World or Olympic medals, including six golds and 7 silvers! He is the author of Wrestle to win! and Wrestle Your Perfect Match!, both books which explain and describe psychological skills preparation of wrestlers. He has presented over two dozen seminars for coaches and athletes at the US Olympic Training Center in Colorado Springs, CO.
From: http://www.themat.com/
Shadow Drilling - A Key To Becoming A Champion
by Ken Chertow
Shadow Drilling is a great way to develop your skills, speed and conditioning. I was a boxing fan during elementary school, watching legends Sugar Ray Leonard and Muhammad Ali on television. I learned that shadow boxing plays an integral role in the training regimen of every boxer. When I started wrestling in middle school, I quickly incorporated shadow drilling into my training program. I was slow and chubby so my shadow drilling was not very fluent, but I steadily improved every day. I would stay after practice and rehearse the moves that I knew until I felt like I could do them reasonably well. I had a mat in my house so I would also shadow drill my moves in the evenings after doing my homework and strength training. Shadow Drilling teaches you to control your body. Let's face it, until you have self control, how can you execute a move on a partner, especially if he is fighting back.
Shadow drilling is not just for beginners. It remained a significant part of my training regimen throughout my high school, college and international career. It can play an important role in the success of wrestlers of any skill level. If my memory serves me correctly, I remember reading an article in AWN a few years ago by John Smith and more recently an article by Dan Gable in USA Wrestler on the benefits of shadow drilling. However, I cannot recollect ever seeing an article outlining specific methods of shadow drilling. These aforementioned articles discuss the importance of shadow drilling but not actually how to go about it. Thus I will tackle this topic in the following paragraphs. Forgive me if this is elementary to some of my coaching peers. However, if you pick up a couple little things it will be worth the five minutes it takes to read.
Shadow drilling is an integral part of my Olympian Wrestling School Training Program. In a two hour practice, shadow drilling will typically encompass 5 - 12 minutes of the structured workout. Early in the season we do it at the beginning of practice for skill development and later in the year we do it at the end of practice to develop speed and conditioning. At my summer camps, I make my students shadow drill before and after sessions to review the techniques that have been taught. Shadow drilling not only helps your physical skills and conditioning, but it also enhances your retention of technique and gives you more confidence in your techniques. You can shadow drill just about any move, but the following is a list of the Top 10 Team Shadow Drills that I believe are the most practical and effective. Five of these drills are for takedowns and five are for bottom work. It is difficult to shadow drill pinning combinations, but you can use visualization and imagery skills to rehearse top techniques. It is amazing how much riding time you can accumulate if you put your "mind" to it.
1) Inside Step Attack Drill - Instruct your students to all face one direction and do body fakes and level changes from a low staggered stance. When you yell attack and/or reach your arms up, they should quickly shoot a double or high crotch to a double and drive across such that they rotate 180 degrees and are facing the opposite wall in a low stance after each shot. If their right leg is in front of them they should rotate to the right (as if driving "away from their head") and vice versa. This will teach kids to change dircections quickly and to get an angle on their shots.
2) Knee Spin Sweep Attack Drill - Tell students to stay low and move laterally as if trying to make opponent step forward so they can hit a head inside sweep single. When they attack they must spin on their lead knee and swing their back foot around to get an angle. Make them finish quickly on their imaginary opponent, ideally by quickly picking up the leg or reaching behind and catching far leg while still on their knees. Wrestlers should immediately get back in low stance and resume lateral motion after every shot.
3) Back Arch/Back Step/Sag Drill - Once students understand the skills call this "Throw Drill". Have wrestlers pretend they are in an upper body over - under or other tie up situtions and call off moves such as lateral drops, hip toss, headlock and other techniques that require the back arch, back step or sag throw skills. Make sure they are all facing the same direction before each throw, particularly on the back arches.
4) Sprawl Drill, Sprawl and Spin (on hands) Drill and Sprawl Re-shot Drill - Insist that students immediately return to good stance and create motion between each repetition. Combine these sprawl with attack drills listed above.
5) Random Attack Drill - Combine the four drills detailed above with an array of other techniques. You yell out what attack you want wrestlers to do and they quickly react. Start off with simple techniques but once they get a hang of it over time be creative. After each shot make them all circle in a good stance, so they are all facing the same direction before you call off the next attack. This drill teaches kids to chain wrestle on their feet going from one move to another and is a great conditioner.
6) Stand Up Drill - Use a whistle and give kids time to get set between repetitions. Make them explode backwards, cut away and face opposite wall in their stance after each repetition, analogous to Inside Step Attack Drill.
7) 1 & 2 Drill - Stand up and cut off for 1 point escape and then immediately attack legs for 2 point takedown. If done correctly student will rotate approximately 180 degrees on stand up and again on leg attack such that they will be facing the same wall before every repetition.
8) Hip Heist Drill - This great drill not only helps student improve their switch, sit out and wrist roll, but also enhances their ability to scramble (agility) and is an intense anaerobic conditioning exercise when done quickly for 5 -15 repetitions or seconds. Make a race out of it if you really want to see some hips and feet flying. Tell kids it is break dance training and they may actually think they are having fun.
9) Granbys - Develop an array of Granby skills on your own by executing shoulder rolls, flips, reverse granbys, shrugs, head spins and standing granbys. Make sure kids have plenty of space and all go simultaneosly in same direction.
10) Combination Bottom Drilling - One of keys to getting off bottom is putting your moves together and combination shadow drilling is a great way to learn how to "Chain Wrestle" off bottom. Have your students execute whatever techniques you tell them to do immediately when you yell the move. Start with simple combinations of two moves and then build up to doing 3,4 and more moves in a row. They should not go back to referrees position between each individual move. Wrestlers should keep moving quickly until you yell "escape"and they finish their chain of techniques with a score.
Remember, these are just examples. You can create your own sequences based on you or your teams favorite techniques. For example, if you like carries, ducks and drags incorporate them into your shadow drilling routines. If you work the head often, incorporate snap downs, slide bys, shrugs, ankle picks and headlocks. The sky is the limit. However, keep it simple at first until your students get a hang of it and then make it interesting. Variety is important if you wish to keep your students intense and motivated.
I know I am getting long winded, but I will see if John and Ron (AWN publisher and editor) have some more space for me to tell one more story. I shadow drilled often in 7th and 8th grades but got away from it a little my first two years of high school. I suppose I was so crumby in middle school the only person I could whip was my shadow. Anyway, my junior year I finally learned to bang across on my high crotches which was good and bad. Good because I was scoring a lot of high crotch takedowns, but bad because I got a huge cauliflower ear that would refill every time it was drained. After a couple months of frustration and increasing pain, I finally listened to the doctor and agreed to take 2 weeks off the mat and so the cast on my ear would work. This turned out to be a blessing in disguise. The first day that I had my cast on it practice, I did all the running and exercises with the team and then watched while they drilled and wrestled. I was bored to death sitting out. It was at this time that I rediscovered shadow drilling. During the ensuing 2 weeks I shadow drilled endlessly while my teammates drilled and wrestled. Not only did it help me stay sharp and in shape, but it also helped me develop my mental skills. Shadow drilling enhanced my confidence. In addition to thinking about the moves I was hitting, I was also imagining myself beating the tar out of every opponent that stood between me and a State Championship.
At the end of this 2 week "layoff" our team had a major 32 team tournament that I had to enter without any contact practice. I was not sure how I would perform being "off the mats" so long, but things went great! I had one of the most focused performances of my career, dominating everyone and winning my first ever outstanding wrestler award. In the finals I beat the #4 ranked wrestler in the state by technical fall scoring seven takedowns. It was like he was not even there. It was just like wrestling my shadow at practice. Everything I hit worked perfectly. I had beaten this same opponent by a 7-4 score only 5 weeks earlier. Although I am sure there were many factors involved in this unique performance, from that time on I have been totally sold on the benefits of shadow drilling. It was instrumental to my success as an athlete and it has played an integral role in the development of the many students I have coached. I encourage you to make shadow drilling a regular and intense part of your training schedule as you strive to have a peak performance in your most important competitions.
From: http://sfuk.tripod.com/articles/chertowshadow.html
Shadow Drilling is a great way to develop your skills, speed and conditioning. I was a boxing fan during elementary school, watching legends Sugar Ray Leonard and Muhammad Ali on television. I learned that shadow boxing plays an integral role in the training regimen of every boxer. When I started wrestling in middle school, I quickly incorporated shadow drilling into my training program. I was slow and chubby so my shadow drilling was not very fluent, but I steadily improved every day. I would stay after practice and rehearse the moves that I knew until I felt like I could do them reasonably well. I had a mat in my house so I would also shadow drill my moves in the evenings after doing my homework and strength training. Shadow Drilling teaches you to control your body. Let's face it, until you have self control, how can you execute a move on a partner, especially if he is fighting back.
Shadow drilling is not just for beginners. It remained a significant part of my training regimen throughout my high school, college and international career. It can play an important role in the success of wrestlers of any skill level. If my memory serves me correctly, I remember reading an article in AWN a few years ago by John Smith and more recently an article by Dan Gable in USA Wrestler on the benefits of shadow drilling. However, I cannot recollect ever seeing an article outlining specific methods of shadow drilling. These aforementioned articles discuss the importance of shadow drilling but not actually how to go about it. Thus I will tackle this topic in the following paragraphs. Forgive me if this is elementary to some of my coaching peers. However, if you pick up a couple little things it will be worth the five minutes it takes to read.
Shadow drilling is an integral part of my Olympian Wrestling School Training Program. In a two hour practice, shadow drilling will typically encompass 5 - 12 minutes of the structured workout. Early in the season we do it at the beginning of practice for skill development and later in the year we do it at the end of practice to develop speed and conditioning. At my summer camps, I make my students shadow drill before and after sessions to review the techniques that have been taught. Shadow drilling not only helps your physical skills and conditioning, but it also enhances your retention of technique and gives you more confidence in your techniques. You can shadow drill just about any move, but the following is a list of the Top 10 Team Shadow Drills that I believe are the most practical and effective. Five of these drills are for takedowns and five are for bottom work. It is difficult to shadow drill pinning combinations, but you can use visualization and imagery skills to rehearse top techniques. It is amazing how much riding time you can accumulate if you put your "mind" to it.
1) Inside Step Attack Drill - Instruct your students to all face one direction and do body fakes and level changes from a low staggered stance. When you yell attack and/or reach your arms up, they should quickly shoot a double or high crotch to a double and drive across such that they rotate 180 degrees and are facing the opposite wall in a low stance after each shot. If their right leg is in front of them they should rotate to the right (as if driving "away from their head") and vice versa. This will teach kids to change dircections quickly and to get an angle on their shots.
2) Knee Spin Sweep Attack Drill - Tell students to stay low and move laterally as if trying to make opponent step forward so they can hit a head inside sweep single. When they attack they must spin on their lead knee and swing their back foot around to get an angle. Make them finish quickly on their imaginary opponent, ideally by quickly picking up the leg or reaching behind and catching far leg while still on their knees. Wrestlers should immediately get back in low stance and resume lateral motion after every shot.
3) Back Arch/Back Step/Sag Drill - Once students understand the skills call this "Throw Drill". Have wrestlers pretend they are in an upper body over - under or other tie up situtions and call off moves such as lateral drops, hip toss, headlock and other techniques that require the back arch, back step or sag throw skills. Make sure they are all facing the same direction before each throw, particularly on the back arches.
4) Sprawl Drill, Sprawl and Spin (on hands) Drill and Sprawl Re-shot Drill - Insist that students immediately return to good stance and create motion between each repetition. Combine these sprawl with attack drills listed above.
5) Random Attack Drill - Combine the four drills detailed above with an array of other techniques. You yell out what attack you want wrestlers to do and they quickly react. Start off with simple techniques but once they get a hang of it over time be creative. After each shot make them all circle in a good stance, so they are all facing the same direction before you call off the next attack. This drill teaches kids to chain wrestle on their feet going from one move to another and is a great conditioner.
6) Stand Up Drill - Use a whistle and give kids time to get set between repetitions. Make them explode backwards, cut away and face opposite wall in their stance after each repetition, analogous to Inside Step Attack Drill.
7) 1 & 2 Drill - Stand up and cut off for 1 point escape and then immediately attack legs for 2 point takedown. If done correctly student will rotate approximately 180 degrees on stand up and again on leg attack such that they will be facing the same wall before every repetition.
8) Hip Heist Drill - This great drill not only helps student improve their switch, sit out and wrist roll, but also enhances their ability to scramble (agility) and is an intense anaerobic conditioning exercise when done quickly for 5 -15 repetitions or seconds. Make a race out of it if you really want to see some hips and feet flying. Tell kids it is break dance training and they may actually think they are having fun.
9) Granbys - Develop an array of Granby skills on your own by executing shoulder rolls, flips, reverse granbys, shrugs, head spins and standing granbys. Make sure kids have plenty of space and all go simultaneosly in same direction.
10) Combination Bottom Drilling - One of keys to getting off bottom is putting your moves together and combination shadow drilling is a great way to learn how to "Chain Wrestle" off bottom. Have your students execute whatever techniques you tell them to do immediately when you yell the move. Start with simple combinations of two moves and then build up to doing 3,4 and more moves in a row. They should not go back to referrees position between each individual move. Wrestlers should keep moving quickly until you yell "escape"and they finish their chain of techniques with a score.
Remember, these are just examples. You can create your own sequences based on you or your teams favorite techniques. For example, if you like carries, ducks and drags incorporate them into your shadow drilling routines. If you work the head often, incorporate snap downs, slide bys, shrugs, ankle picks and headlocks. The sky is the limit. However, keep it simple at first until your students get a hang of it and then make it interesting. Variety is important if you wish to keep your students intense and motivated.
I know I am getting long winded, but I will see if John and Ron (AWN publisher and editor) have some more space for me to tell one more story. I shadow drilled often in 7th and 8th grades but got away from it a little my first two years of high school. I suppose I was so crumby in middle school the only person I could whip was my shadow. Anyway, my junior year I finally learned to bang across on my high crotches which was good and bad. Good because I was scoring a lot of high crotch takedowns, but bad because I got a huge cauliflower ear that would refill every time it was drained. After a couple months of frustration and increasing pain, I finally listened to the doctor and agreed to take 2 weeks off the mat and so the cast on my ear would work. This turned out to be a blessing in disguise. The first day that I had my cast on it practice, I did all the running and exercises with the team and then watched while they drilled and wrestled. I was bored to death sitting out. It was at this time that I rediscovered shadow drilling. During the ensuing 2 weeks I shadow drilled endlessly while my teammates drilled and wrestled. Not only did it help me stay sharp and in shape, but it also helped me develop my mental skills. Shadow drilling enhanced my confidence. In addition to thinking about the moves I was hitting, I was also imagining myself beating the tar out of every opponent that stood between me and a State Championship.
At the end of this 2 week "layoff" our team had a major 32 team tournament that I had to enter without any contact practice. I was not sure how I would perform being "off the mats" so long, but things went great! I had one of the most focused performances of my career, dominating everyone and winning my first ever outstanding wrestler award. In the finals I beat the #4 ranked wrestler in the state by technical fall scoring seven takedowns. It was like he was not even there. It was just like wrestling my shadow at practice. Everything I hit worked perfectly. I had beaten this same opponent by a 7-4 score only 5 weeks earlier. Although I am sure there were many factors involved in this unique performance, from that time on I have been totally sold on the benefits of shadow drilling. It was instrumental to my success as an athlete and it has played an integral role in the development of the many students I have coached. I encourage you to make shadow drilling a regular and intense part of your training schedule as you strive to have a peak performance in your most important competitions.
From: http://sfuk.tripod.com/articles/chertowshadow.html
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