October 9

3:00pm

• Doors open
• Set up/mop mats
• Start warm ups by 3:25pm
• Practice is mandatory

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Pre-Practice Speech

1. Welcome to Week 2 (of 20)
2. It's a marathon, not a sprint
3. Focus on goals
4. Focus on continuous improvement
5. Be a student of the sport

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Dynamic Warm ups-10m

• "Get your motor started"
• Independent

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Quick Drills-30m

• Shadow wrestling-Bottom
• Maintain Base-Standing
• Base Building-Solo
• Base Building-Partner
• Wrists tied (2 on 1)
• Fighting underhooks
• Knee slide- Quadpod
• On feet, no hand control
• On feet, Lifted
• On feet, Getting 1-point
• Prevent leg ride
  • Extend
  • knees together
  • Shin throw
• vs Tight Waist
• vs Tulsa Ride
• vs Bar arm
• vs Chop
• vs Spiral
• vs Ankle
• Escapes from Feet
• ​Stab and Reach
• ​Protect tightwaist hand
  

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Combat-18m
2-2-2 (x3)
​HS matches

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Step-by-step
Bottom position- Stand up

1. Inside leg
2. Outside leg
3. Knee slide
4. Feet first
5. Explosive vs Post-tension

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All week long, we will learn HWS Bottom position
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Conditioning

​Jump rope
Bear Crawl/Jog
Buddy Carries
Fireman Carries
Tabata Circuit

• Push ups
• Sit ups
• Burpees
• Planks

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.