Beat The Streets - New York City Wrestling

Week 3 | Practice 6

Wrestler's Mark: Champion Caliber Character
Today's Key Characteristic: Respectful of Others, Including on Facebook

 

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!

34. Dynamic Warm Up 34. 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 student’s 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

(:15)

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

6. Scramble Wrestling 6. Scramble Wrestling

5

(:20)

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 twice, switching each set.

FIRST 30 seconds are LEARNING PACE (as slow as the person can move while doing the technique perfectly – emphasis on slow and perfect).

MIDDLE 20 seconds are DRILLING PACE (a tad quicker, but still maintaining good technique),

FINAL 10 seconds are MATCH PACE (focus is on speed, how many can you do in ten seconds).

NOTE: Video is example of 30 / 30 /30 drill using a different technique. Purpose of video is to demonstrate the drill and the

LEARNING / DRILLING / MATCH pace sequence

18. Drill, 30-30-30 18. Drill, 30-30-30
10

(:30)

GAME

FREEZE TAG

Double Leg Freeze Tag 12. Inside Step - Freeze Tag Game 12. Inside Step - Freeze Tag Game
10

(:40)
LIVE WRESTLING

Group of 3
Round Robin

3 set X :40
30 second periods
1 set = thee period (A vs. B, B vs. C, C vs. A)
3 total sets
Start in NUETRAL position.
A vs. B, B vs. C, C vs. A
 
5

(:45)

Water

   
5

(:50)

REVIEW

BREAKDOWN, TIGHWAIST & CHOP
OWN PACE

GOAL – Break opponent flat to mat

Keys to tight waist chop:
1) Bump hips off whistle
2) OFF Knees
3) Tight Waist
4) Chop opponents arm
5) Drive with legs / knee up butt
6) Look for HALF NELSON
20. Tight Waist Chop 20. Tight Waist Chop
5

(:55)

GAME

GHOST IN THE GRAVEYARD

Wrestlers on hands and knees on one end of the mat.

“Ghost” on hands and knees in the middle of the mat (graveyard).

On the Coaches whistle wrestlers must get from one end of the graveyard, past the “Ghost” to the other end of the graveyard.

The goal of the Ghost is to catch a wrestler and Tight Waist Chop Breakdown him / her, after which time he/she becomes an additional ghost.

Last wrestler to get turned into a Ghost wins.

 
5

(1:00)

DRILL

PUNCH HIPS
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

(1:05)

REVIEW

SPRAWL
MIMIC then OWN PACE
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
10

(1:15)

LIVE

ANKLE BAND WRESTLE
Group of 3
Round Robin
3 set X :40

Same sequence as earlier round robins BUT GOAL = pull your partners “ankle bands out” to win.

Use paper towel folded into 1” strips and sticking out of socks in place of anklebands.
44. Ankle Band Wrestling 44. Ankle Band Wrestling
:05

(1:20)

DRILL

STANCE & MOTION
NO partner
4 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
 
:10

(1:30)

Wrestler Mark &
Go over Details for weekend's  Jamboree

Weekends Jamboree – Students will be grouped with other students of similar size and skill. Matches will be Ankle Band Wrestling (similar to Flag Wrestling).