Freestyle/Greco
Practice #1

Pre-Practice Speech

​(5-15 minutes)

​Talk about Freestyle neutral strategies and go over rules.

Takedowns

• 2 points
• 4 points (Feet to Back)

Exposure

• 2 points

Step-out (Push-out)

• 1 point

Reversal

• 1 point

Passivity (stalling)

​Slip Throws (missed attempt)

Technical Fall 

• 10 point spread

Freestyle Rules

​USA Wrestling Rulebook

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Warm ups

​(9 minutes)

• Run
• Tumble
• Gymnastics
• Movement
• Stance and Motions
• ​body weight strength exercises

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Quick Drills

​(21 minutes)
Focus on Doubles & Hi-C’s
Head Outside Takedowns

• Stalking
• Set ups
• Control Ties
• Loose Ties

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Technique

​(30 minutes)
Gut Wrench: Solo Drill, Gut Wrench, Gut Two Part Drill,

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Combat

​Live Wrestling – (30 minutes)

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Conditioning

​Conditioning – (10 minutes)
Attacking Drills, Sprints, Strength Training and/or other conditioners