Beat The Streets - New York City Wrestling

Week 1 | Practice 2

Wrestler's Mark: Champion Caliber Character
Today's Key Characteristic:Positive Words

Activity Time

Activity

Key Concepts

Video

5

(:05)

Warm Up

Dynamic

Students Jog around mat and perform various motions as instructed by the coach. The video demonstrates various motions that can be included in a dynamic warmup such as Jogging, Forward and Backward rolls, Frog Jumps, Crab Walk, Bear Crawls, Shuffle, Skipping, Sprints, Shots etc. Be creative!

Dynamic Warm Up Dynamic Warm Up

10

(:15)

Review

Half Nelson
Own Pace

Half
1) Forearm on back of head
2) Other arm strung under opponents armpit to back of opponents head
3) Off to the side, drive using legs
4) Drop hips so you are chest to chest

Finish
1) Forearm on back of head
2) Other arm strung under opponents armpit to back of opponents head
3) Off to the side, drive using legs
4) Drop hips so you are chest to chest

4.Half Nelson Finish Position 4.Half Nelson Finish Position

5. Half Nelson - Basic Half 5. Half Nelson - Basic Half

5

(:20)

Intro

Half Defense A
Own Pace

Drill: Hip Switch and Drive Drill
1) If opponent has half in on right side of body, drive right hip down, look left
2) USE LEGS to DRIVE
3) When opponent switches sides, switch hips

7. Basic Half Defense A, Hip Switch Drill 7. Basic Half Defense A, Hip Switch Drill

5

(:25)

Intro

Half Defense B
Own Pace

1) Drive hip down (if opponent has half on left side, use right leg to drive left hip down)
2) Look away
3) Peel fingers

8. Basic Half Defense B 8. Basic Half Defense B

10

(:35)

Live

Situational Wrestling

Do 3 sets of Situation 1 @10-20 seconds per set, then have wrestlers switch top and bottom positionTHEN 3 sets of Situation 2 @ 15-20 seconds per set

Situation 1: One wrestler is flat on the mat, with the other wrestler on top. Top wrestler does NOT yet have half nelson in. The goal of the top wrestler is to put in the half nelson and put the bottom wrestler on their back. Goal of bottom wrestlers is to not allow half in and to not get turned.

Situation 2: One wrestler starts with the half nelson applied. On the whistle the goal of the top wrestler is to put the bottom wrestler on their back. Goal of bottom wrestlers is to not get turned to back.

 

5

(:40)

Water Break

 

 

5

(:45)

Review

Attack Step
Step by Step
No Partner

Break into SIX steps, Coach Controls Pace, increase pace, reduce verbal cues as students progress

1) Level Change #1 (HIPS)
2) Level Change # 2 (SHOULDER TO KNEE)
3) Attack Step
4) Drive Knee to mat
5) Drive off trail leg

3. Attack Step 3. Attack Step

5

(:50)

Drill

Turn & Sprint
A. No partner
B. With partner
 

A. This drill leads up to learning how to finish a DOUBLE LEG takedown after an inside step ATTACK STEP

B. Instruct students to focus on:
1) Turn and sprint
2) Move feet
3) Block at knee

9. Drill, Turn and Sprint 9. Drill, Turn and Sprint

10. Turn and Sprint with Partner 10. Turn and Sprint with Partner

 

10

(1:00)

Intro

Double Leg
Step by Step
With Partner

Break into SIX steps, Coach Controls Pace, GRADUALLY speed up the pace as the athletes demonstrate competence.

1) Level Change #1 (HIPS)
2) Level Change #2 (SHOULDER TO KNEE)
3) Attack Step
4) Drive Knee to mat (PENETRATE) & Drive shoulders through opponent (your shoulders to opp’s front pockets)
5) Drive off trail Leg
6) Turn & Sprint, Block Knee, Finish Takedown
11. Inside Step Attack, Step-by-Step with Partner 11. Inside Step Attack, Step-by-Step with Partner

10

(1:10)

Game

Freeze Tag

One or two designated “taggers," have foam balls that they use to throw and tag. Once “tagged” you need to Freeze in a good wrestling stance. Only way you can become unfrozen is by having another person complete a good double leg takedown.

If you don’t have foam balls you can simple revert to traditional touch tag

Wrestling Freeze Tag Wrestling Freeze Tag

5

(1:15)

Water Break

   

5

(1:20)

Intro

Hip Punch Drill
Mimic
No Partner

The hip punch drill is a lead up to learning to sprawl. The goal is to teach wrestlers to defend by punching hips down when they sprawl, not throwing butt up.

1) Punch Hip bone from hands and knees
2) Square Hips
3) Superman (focus on weight through hips)

13. Hip Punch Drill 13. Hip Punch Drill

5

(1:25)

Intro

Sprawl
Step by Step
No partner

NOTE: In the video, the coach is using the terminology “Downblock” instead of sprawl. Downblock is a higher level

defensive skill. For the purpose of teaching young wrestlers, use the term sprawl and focus on punching the hips down.

1) Kick Leg Back
2) Punch Hip to Mat
3) Square Hips
4) Circle to feet

14. Sprawl 14. Sprawl

5

(1:30)

Drill

Stance & Motion
3 x :30
No partner

Review good stance, Review Attack Step
GOAL = Wrestlers stays in a good stance the entire period

1) Have wrestlers get in a good stance
2) On the whistle they move (MOTION) in their stance
3) Every five to ten seconds yell “shot” and the wrestlers does the attack step, back to good stance

31. Stance and Motion 31. Stance and Motion

5

(1:35)

Wrestler's Mark

Team Discussion