Doors open
Set up/mop mats
Start warm up at 3:25pm
Practice is mandatory
Prepare for a long practice of Combat!
Ride-outs-1m goes
(Top, Bottom, Out)
Takedowns Only-1m goes
(In, Over, Out)
3m goes/1m rest
3:00pm Doors open Set up/mop mats Start warm up at 3:25pm Practice is mandatory Dynamic warm up- 10m Prepare for a long practice of Combat! 3-man groups Ride-outs-1m goes (Top, Bottom, Out) Takedowns Only-1m goes (In, Over, Out) Round-Robin
3m goes/1m rest
0 Comments
3:00pm
Pre-Practice Speech "I know I will have succeeded as a coach, when HFC Wrestlers unselfishly make personal sacrifices for the TEAM" Dynamic Warm ups
Quick Drills-30m
Combat- 21m 3-2-2(x3) Collegiate matches ****** O.T. 1m Takedowns only 30s Top 30s Bottom Sparring-15m
Conditioning
Words of WisdomEvery time you stay out late,
Every time you sleep in, Every time you miss a workout, Every time you give 99% Every time you waste a day, Every time you waste a second. You make it easier for me to beat you. Signed, Your opponent 3:00pm
Pre-Practice Speech
Dynamic Warm ups-10m
Quick Drills-30m
Combat-18m 2-2-2 (x3) HS matches Step-by-step Bottom position- Stand up
All week long, we will learn HWS Bottom position Conditioning Jump rope Bear Crawl/Jog Buddy Carries Fireman Carries Tabata Circuit
Next up...
Blue vs White It's important to have a singlet for this event (and Fall Brawl). Our HFC singlets will arrive in November. 3:00pm
Pre-Practice Speech
Light Partner Drilling-30m
Varied Resistance Drilling (volume)-30m
3:00pm
Weight Management plans are on Roster page. Check them out! Quick Drills-30m
Combat- 15m 2-2-1 (x3) Mini-matches Step-by-step Single leg Finishes
Single Leg System Learn the entire SL system. Ask questions at practice if you need help. Sparring-15m
Conditioning Bring your jump rope! 5-4-3-2-1 Countdowns 15-14-13-12....
3:00pm
Pre-Practice Speech
Dynamic Warm-ups- 10m Quick Drills- 30m
Water break Step-by-step technique- 20m Single leg finishes
Q. What is the number one takedown in the world? A. Single leg. We are focusing on SL finishes all week. Water Break Combat- 12m 2-1-1 (x3) Mini-matches Conditioning Jump rope 5-4-3-2-1 Words of Wisdom
What does "FutureDriven" mean? What does "First Choice, Best Choice" mean? (Read) Blue vs White Saturday, October 21 3:00pm
What to bring?
Pre-Practice Speech
Dynamic Warm-upsJog Shuffle Skip Forward rolls Backward rolls Cartwheels Handsprings Sprints Full body stretch Solo Drills
Partner Drills
Step-by-step techniqueSingle leg finishes
Combat- 9 minutes1-1-1 (x3) mini-matches Conditioning- 15 minutesConditioning- 15m Jump rope drills 5-4-3-2-1 Words of WisdomCommitment is required for success ***Showers are MANDATORY Next up..."Drilling is not the same as live wrestling. You don't need to give your partner 100% resistance. He needs to be able to perfect his technique. On the other hand, you need to give some resistance and not simply act like a rag doll for him to throw around. Simply give your drilling partner a reasonable amount of resistance. You need to slow down when drilling a move or technique you've just learned. As you begin to feel comfortable with it then you can speed it up. You can also communicate with your drilling partner and let him know if you're trying a new technique and want his opinion on your execution of it. You can also ask him to respond a certain way to moves so you can practice a situation like when an opponent sprawls and uses a whizzer. You can also use drilling as a form of conditioning while still improving your wrestling skills. Two-time NCAA wrestling champion Royce Alger credits his success to a training concept introduced to him by Dan Gable called hard drilling. Alger states, "I had to lift, penetrate and keep going through the full range of the move while guys were giving me 30 to 40 percent resistance." Alger claims that hard drilling is even better than hard wrestling for conditioning purposes. Similarly, I've read that John Smith also incorporated some form of lifting in many of his takedown drills while pushing himself intensely. I've also read that world champion Russian wrestlers use high intensity drilling. So, when learning new skills you may want to slow down. On the other hand, when practicing skills you've mastered sometimes it's good to speed things up a bit and perform high intensity drilling." Article Source: http://EzineArticles.com/7355977 |
Coach MacKenzieOur future... Archives
January 2023
Categories |