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ACTIVITY
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IMAGE/CLIP
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1.
Base:
The defensive wrestler begins flat on his stomach with the
offensive wrestler on top. On the coach’s command the defensive
wrestler must take the initiative and work to get back to his
“base” or on his hands and knees while the offensive wrestler
tries to keep him flat. The time interval should be short (5 to 15
seconds).
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2.
Spinner: The defensive wrestler remains stationary on his hands and knees
while the offensive wrestler assumes a starting position with his
chest in contact with the defensive man’s back. On the coach’s
command the offensive wrestler initiates a spinning movement
around the defensive wrestler contacting the mat with only his
toes and contacting his opponent with only his chest. Each time
the offensive wrestler reaches his opponents head, he should
change directions. The spinning should continue for intervals of
15 seconds to 1 minute.
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3.
Blanket
Ride: The wrestlers assume defensive and offensive positions with the
offensive wrestler draped over his partner like a blanket with
arms hanging loosely around his partner’s trunk. On the
coach’s command the bottom wrestler initiates movement by
crawling, turning, or sitting out, trying to shake his opponent
off. The offensive wrestler must try to maintain the blanket ride
position for the entire interval (15 seconds to 1 minute).
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4.
Kneeling
Struggle: The
wrestlers assume a kneeling position facing each other in some
type of tie-up position. On the coach’s command, both wrestlers
try to pull or push or twist each other to the mat while remaining
on their knees. Intervals should be 30 seconds to 1 minute.
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5.
Get
Behind: One wrestler assumes a defensive position on his hands and knees.
The other wrestler assumes a standing position facing his partner
and leaning on him so that his chest rests on his partners
shoulder blades. On the coach’s command, the offensive wrestler
tries to get behind his partner. The defensive wrestler tries to
prevent him form doing so while remaining on his knees. The
interval should be 15 seconds to 1 minute.
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6.
Get
Away: This drill is designed to improve the defensive wrestler’s
ability to get out from the bottom position. The wrestlers assume
a referee’s position on the mat. The defensive wrestler on the
bottom must strive as hard as possible to either escape or reverse
his way out from that position while the top wrestler tries to
prevent him form getting away. This drill should be brief, but
intense, with the coach starting the wrestlers for a 10 second to
one minute interval.
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7.
Get
Out: The wrestlers assume a pinning position with the defensive
wrestler on his back and the offensive wrestler in a pinning
position on top. On the coach’s command, the wrestler being
pinned tries to work out of the pinning situation while the other
wrestler tries to hold him there. The interval should be short 15
secs to 30 seconds, but quite intense.
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8.
Beat
The Clock: This drill features wrestlers trying to overcome
situations in which the length of match time remaining is of the
utmost importance. The coach or teacher specifies a certain match
situation, and the time to overcome that situation and then he
starts the wrestlers on his command (i.e. one wrestler is two
points behind with 30 seconds remaining, the wrestler with the
lead must protect it while the wrestler with the lead must protect
it while the wrestler who is behind must get ahead). The time
intervals should be kept to one minute or shorter.
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9.
Go’s:
These are situation drills that the coach can create according to
what he feels, he needs or wants to emphasize. The wrestlers work
in pairs and perform the situations as the coach calls them out.
The coach should describe a situation, set a time limit, and start
the situation on a command or whistle (i.e. half nelson to pin, 30
seconds, go). After giving each wrestler an opportunity at that
situation, the coach should then describe another situation, then
another, and another, etc. It is not uncommon for a coach or
teacher to spend half an hour doing 30 second “go’s”
covering as many as 15 different situations. The coach or teacher
should emphasize intensity during this drill trying to put the
wrestlers through as many different situations as possible or as
many repetitions of a few situations as possible in a set length
of time. The situations can involve either full effort by both
wrestlers or resistance by the non-initiating wrestler.
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10.
Dance:
This is a basic movement drill done from a neutral or standing
position. The two wrestlers tie-up with each other with the leader
grasping both his partner’s shoulder tops with his thumbs in the
armpits. The follower then grasps under both the leaders elbows.
From this position the leader starts on the coach’s command and
begins moving in various directions keeping good body position and
taking good sliding steps. The follower tries to follow the leader
and not lose his balance. After an interval if 30 seconds the
partners switch roles and begin again.
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