Essential Drills
Oklahoma Functional Drills
https://www.youtube.com/shared?ci=hzrcO_OD7HM
Video is long, but will give you a better idea of what we are trying to accomplish.
- SL Drive (head up)
- SL Extensions (hands locked)
- HC Drive (knee pound)
- DL Lifts
- HC pop
- Chop left, Chop right
- Stand up exercise
- Sit out, back pressure, hip heist
- Tilt left, Tilt right
- Mat returns
https://www.youtube.com/shared?ci=hzrcO_OD7HM
Video is long, but will give you a better idea of what we are trying to accomplish.
Over, Under & Around
Over
Under
Around
- Front Headlock (FHL)
- Snapdown
Under
- Leg attacks
- Fireman's Carry
Around
- Downblock/Go Behind
- CNTR-O
Motion Match
Wrestler 1- 100%
Wrestler 2- 50%
-Alternate
Wrestler 1 does all takedowns for 3 minutes
Wrestler 1 does all tilts & turns for 2 minutes
Wrestler 1 does all escapes & reversals for 2 minutes
-Switch roles
Wrestler 2- 50%
-Alternate
Wrestler 1 does all takedowns for 3 minutes
Wrestler 1 does all tilts & turns for 2 minutes
Wrestler 1 does all escapes & reversals for 2 minutes
-Switch roles
Overtime
1m Takedowns only
30s Top
30s Bottom
-Repeat
30s Top
30s Bottom
-Repeat
Ride-Outs
Wrestler 1- Top
Wrestler 2- Bottom
If wrestler escapes, he goes back to bottom.
If wrestler reverses, he stays on top.
1m rounds
Wrestler 2- Bottom
If wrestler escapes, he goes back to bottom.
If wrestler reverses, he stays on top.
1m rounds
Hands-On
Wrestler 1- Power takedowns only
Wrestler 2- Stand up
After every takedown, put both hands on wrestler and apply pressure while partner stands up
Power takedowns
Wrestler 2- Stand up
After every takedown, put both hands on wrestler and apply pressure while partner stands up
Power takedowns
- Blast Double
- Blast Single
- Hi-C
Oklahoma Functional Drills
Cornell Functional Drills
bottom Drills
Easy Money
- Arm drag
- Duck under
- Overtie drag
- Slide-by
- Knock-by
The Big 3 (Primary)
- Hi-C left
- Single right
- Double straight
The Small 4 (Secondary)
- Ankle Pick
- Snapdowns
- Duck unders
- Fireman's Carry
Push, Pull, Hit (Sumo)
- No Shooting
- No Throwing
- Push or pull opponent out of circle
- Make opponent touch mat
- All Handfighting
Scramble Drills
6 Starting positions
- Hands & knees
- Belly
- Back
- Back-to-Back
- Inside Switch
- Over/Under on Butt
Get off your back
- Bridge & drop
- Walk hips away
- Fingers point the way
Counters
- 1/2 Nelson
- 1/4 Nelson
- 3/4 Nelson
- Crossface/Barbed wire