Freestyle/Greco
Day 5

Pre-Practice Speech

(5-15 minutes)
Push out strategies

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Warm ups

(10-14 minutes)

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

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Quick Drills

(10-15 minutes)
Hi-C’s, Double, Passby and Ducks to turns.

• Solid Folkstyle Shot Defense and Defend shots to turns (review from previous practice technique)

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Technique

(20-30 minutes)
​Ankle Lace:

• Base Position
• Lock Transition
• Turn with Gator Roll

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Combat

​Live Wrestling – (20-30 minutes)

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Conditioning

​Conditioning – (10-15 minutes)
Attacking Drills, Sprints, Strength Training and/or other conditioners

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