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Learning the Basics of High School Wrestling

07 Nov Posted by in HS Wrestling Blog | Comments
Learning the Basics of High School Wrestling

The first in a series of basic wrestling principles; principles from the feet.

  • Keep shoulders, knees, and toes in line (vertically) in both a square and staggered stance
  • Perfect your penetration step
  • Elevation change – ducks and high crotch
  • Sprawl with feet back and hips in
    • Weight should be applied to your opponent with your hips
  • Keep position while circling and don’t go to extremes
    • Don’t over expose yourself while moving

Drills to improve these principles:

  • In/Out Penetration (step in and back out without losing position)
  • Circle Sprawl (constant motion sprawling while circling away from your opponent)
  • Wall Sit (up against a wall, knees at right angle)
  • Wall penetration (penetrate by exploding into a *padded* wall.)
  • Shot/Sprawl drill (in video)

The six basic principles of the Step Back:

  • Single Dumps
    • Squat Back, circle.
  • Stand up escapes
    • Lead with back.
  • Duck-unders generally require a step back to circle behind for takedown
  • 2 on 1 control-circling
  • Front headlock Sprawl
  • Over and Under Sprawl

The five basic principles of Head Position:

  • Use a solid, low stance with head pressure for set-up and defense
  • Use power penetrations to the center of your opponent for doubles, singles, high-crotches, etc
  • Keep tight side pressure for head outside singles
  • When your head is trapped you must work to keep the hips free and moving.
    • This is essential for low singles/doubles, and countering front headlocks.
  • Where the head goes, the body follows.
    • This is essential when dealing with sag headlocks and for maintain balance in general.

On Conditioning: You don’t need to be fast to condition yourself. You need to exert yourself to the point you’re about to puke.. or do puke. Wrestling a match isn’t a marathon, it is a series of sprints. Endurance running is an excellent addition to conditioning, but sprints and other exercises that mimic a wrestling match are more useful.

On Practice:
It’s every day. Depending on the school, it can be twice a day. Will it hurt your GPA? If you let it, yes. Wrestling is an excellent character builder and will teach you (often without you even noticing) how to do many things well at once.

On the first day expect everything to be very confusing, but don’t let it bother you. You will see that in two weeks you will have it down. Wrestling is a very natural sport and as long as you remain relaxed and listen you will learn and grow very rapidly.

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