October 2

3:00pm

• Doors open
• Set up mat 
• Mop w/Bleach water
• Be ready to start Dynamic Warm-ups at 3:25pm

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What to bring?

• Multiple T-shirts
• Shorts
• Sweatpants
• Sweatshirt
• Wrestling Shoes
• Running Shoes
• Headgear
• Jump rope
• Towel
• Soap/Shampoo
• Combination lock
• Positive Athletic Attitude

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Pre-Practice Speech

1. Welcome to 2017-2018 season
2. Wrestle because you love it
3. The ones who win are the ones who do more

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Dynamic Warm-ups

Jog
Shuffle
Skip
Forward rolls
Backward rolls
Cartwheels
​Handsprings
Sprints
Full body stretch
​

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Solo Drills

• Footwork drills
• Penetration step
• Drop step 
• Split step
• Sweep
• Stance and motion
• Jab step
• Downblock
• Crossblock
• Knockouts
• Snapdowns
• Downblock & shoot
• Sprawl & circle up
• Shadow wrestle

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Partner Drills

• Spin drill
• Hops
• Pummel
• Handfight
• Single Leg (no finish)
• Double Leg (no finish)
• Hi-C (no finish)

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Step-by-step technique

Single leg finishes

1. Shoulder pummel
2. Low double
3. Barzagar
4. Navy
5. Dump

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Combat- 9 minutes

1-1-1 (x3)
mini-matches
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Conditioning- 15 minutes

Conditioning- 15m
Jump rope drills
5-4-3-2-1

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Words of Wisdom

Commitment is required for success
***Showers are MANDATORY
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Next up...

Blue vs White 
Saturday, October 21