Beat The Streets - New York City Wrestling

Week 2 | Practice 3

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

 

Activity Time

(running)

Activity

Type
Vocabulary
Method

Key Concepts / Notes

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!

33. Dynamic Warm Up 33. Dynamic Warm Up

5

(:10)

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

10

(:20)

REVIEW

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

(:30)

Game

Freeze Tag

One or two designated “taggers.” Once “tagged” you need to Freeze in 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

12. Inside Step - Freeze Tag Game 12. Inside Step - Freeze Tag Game

5

(:35)

Water

 

   

5

(:40)

REVIEW

PUNCH HIP
DRILL
MIMIC

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

(:45)

REVIEW

SPRAWL
OWN PACE

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

10

(:55)

GAME

FLAG WRESTLING
With Partner

Each SA has a flag (folded paper towel) hanging out of sock. SA’s face off one on one GOAL = SA’s move in stance and try to pull out other SA’s flag without having their own taken.

Go short goes and rematch winners with winners and losers with losers.

15. Flag Wrestling 15. Flag Wrestling

5

(1:00)

Water

   

5

(1:05)

INTRO

REFEREES
POSITION
MIMIC

Bottom (Defensive Wrestler) on hands and knees, head up, back straight, elbow’s slightly bent

Top (Offensive wrestler) one hand on elbow, elbow side knee on mat, one hand on belly, belly side foot on mat behind opponent’s feet.
34. Basic Wrestling - Top Referees Position 34. Basic Wrestling - Top Referees Position

10

(1:15)

INTRO

STAND UP
STEP BY STEP
NO partner

Step by Step, Coach Controls Speed. Below notes assumes opponent is on your LEFT side. Eventually the 7 steps will become 4 steps

1) Big Step (INSIDE – if opponent is on left side, step up left side)
2) Clear arm (reach high and across with left hand)
3) Catch Wrist (catch your opponents left wrist with your right hand
4) Rotate to Feet & Back Pressure
5) Two Hands on One
6) LOCK arm out to back pocket & One on one
7) Cut away (cut outside, Rotate to the LEFT Hip)NOTE: If you don’t have a mat in the room, have students do step by step w/o partner first
16. Intro to Stand Up 16. Intro to Stand Up

5

(1:20)

LIVE

SCRAMBLE
WRESTLING
8-10 X :15-:20

Include starting from the Referees Position as one of the scramble start positions 6. Scramble Wrestling 6. Scramble Wrestling

5

(1:25)

DRILL

STANCE & MOTION
NO partner
3 x :35

Review good stance, Review Attack Step

GOAL = Wrestlers stays in a good stance the entire period

NOTE = After sprawl, verbal cues to CIRCLE back to feet, not just stand up.

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” or “sprawl” and the wrestlers does the attack step/ sprawl, back to good stance
31. Stance and Motion 31. Stance and Motion

5

(1:30)

Wrestler's Mark