Beat The Streets - New York City Wrestling

Week 2 | Practice 4

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

 

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

10

(:10)

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

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

5

(:15)

LIVE

SITUATIONAL
WRESTLING
3 x :20 / Sit / W
Focus on the TOP wrestler, with the goal of successful execution of the half nelson

Situation 1: One wrestler is on top, laying on mat. 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.

1) Allow wrestling to continue for 10-15 seconds
2) Wrestle 3-5, sets of 10-15 seconds with the same wrestler on top each time.
3) Switch top and bottom wrestler, and repeat
4) Switch top and bottom, go to situation 2, repeat

 

10

(:25)

REVIEW

HALF NELSON DEFENSE
OWN PACE

 

EMPHASIS is on HIPs and using LEGS to defend
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

5

(:30)

LIVE

SITUATIONAL WRESTLING
3 x :20 / Sit / W

SAME SITUATIONS as above, BUT this time the coaching focus is going to be on the BOTTOM wrestler not getting turned.

 

5

(:35)

Water Break

 

 

5

(:40)

Review

STAND UP
MIMIC
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

10

(:50)

REVIEW

STAND UP
STEP BY STEP
WITH Partner

Step by Step, Coach Controls Speed. Same steps as above, now with a partner

17. Stand Up With Partner 17. Stand Up With Partner

10

(1:00)

GAME

STAND UP
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 referees position. Only way you can become unfrozen is by having another person get on top of you in good wrestling position and do a good stand up. If you don’t have foam balls you can simple revert to traditional touch tag

 

10

(1:10)

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

 

5

(1:15)

DRILL

DOUBLE LEG
THREE PACE
30/20/10

One partner will perform a double leg takedown for an entire minute. Each wrestler will do the drill once

18. Drill, 30-30-30 18. Drill, 30-30-30

5

(1:20)

LIVE

WRESTLING
5 x :30 - :45

Five sets of 30 – 45 second live wrestling. Each set starts on the feet

 

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