This practice is designed for wrestlers with a basic understanding of Folkstyle Levels 1 & 2 that are looking to develop at a higher level by incorporating higher level moves as well as Freestyle & Greco wrestling.

Typical Practice Format:
We will work through our warm up then proceed to work moves & techniques to improve “go to” moves and find solutions to obstacles faced in competition.

• 10 min tumbling, gymnastics, athletic movements
• 5 min Stance & Motion (incorproate push-ups, burpees, sit-ups, etc)
• 5 min Active stretching
• 10 min Show & Drill 1-2 set-ups/moves
• 10 min Show & Drill 1-2 add-on’s to previous moves
• 10 min Link all moves / chain wrestle drill from start to end of move sequence
• Round 1 – 7 min Live Take Downs
• Round 2 – 7 min Live Top/Bottom
• Round 3 – 7 min Live Situation (wrestlers choice – must wrestle out of bad positions)
• Round 4 – 7 min Live or Live Situations (wrestlers choice – must wrestle to finishing positions)
• Round 5 – 7 min Live All the Way to the Finish
• 5-10 min Deep Stretches
Total = 90-95 minutes

Extra time: King of the Mat Challenge