Drills, Activities & Games |
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1) Drills and Activities a. Gymnastics & Tumbling i. Forward rolls ii. Forward diving rolls iii. Alternating shoulder rolls iv. Backward rolls v. Backward rolls with extension vi. Cartwheels vii. Head springs viii. Round offs b. Jumping & Explosion i. One leg hops ii. Knee explosions to feet iii. High knees iv. Backwards high knees v. A-skips vi. Butt kickers vii. Forward skip viii. Backward skip ix. Bounding skip x. Standing broad jumps xi. Knee ups xii. 360 jumps c. Agility & Foot Speed Drills i. Bunny hops ii. Carioca (both sides) iii. Sprint iv. Backwards sprint v. Lateral glides d. Core & Coordination Drills (Lines) i. Walking on hands (with partner if needed) ii. Bear crawl iii. Crab walk iv. Knee running (hands off of mat) v. Sideways plank walk (side winder) vi. Seal crawl vii. Army crawl viii. Duck walk e. Skills Based Activities i. Stance & motion ii. Scramble to stance iii. Mirror drill iv. Limbo level change v. Jolt drill vi. Stand up returns vii. Back step summersault viii. Cricket & wicket ix. Spin drill x. Crawl under and arch-overs xi. Wall walk xii. Back Arch xiii. Wall Bridge xiv. Wall Flip Over xv. Rockover f. Strength Based Drills (scatter & partner) i. Tip up ii. Neck bridges & walk around iii. Iron cross iv. Front bridge kickovers v. Clock vi. Push ups vii. Sit ups viii. Buddy carry ix. Fireman’s buddy carry x. Flip over xi. Bridges - front & back | ||
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2) Wrestling Specific Games a. Switcher b. Wrestler’s Handshake c. Caged-Up d. Coiled Spring e. Bull Riding f. Fox Tail g. Spinning Bear h. Crack the Whip i. Bone Fight j. Face-Off k. Scramble To Attack l. Cricket & Wicket m. Sneaky Snap n. Whizzer o. Log Lift / Reverse lift p. Stuck in Mud q. Turk Step Chase r. Switcheroo s. Toe Tackle t. Toe Tag u. Spider Fight v. Sock Game w. Log rolls | ||
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3) Live Wrestling Activities a. One on one – minimal w/younger ages during practice b. Shark Bait i. Groups of four to five. One person stays in middle while others feed in after a specified time. Number yourselves 1-5. c. Group of 3 i. Three person rotations with each person staying out two goes. Number yourselves 1-3. d. Situation wrestling i. The coach will define a starting position and then have the wrestlers go live on the signal. Helps to put wrestlers in a predetermined position and then learn to wrestle from that point. e. Circle Par Terre / Referees Position i. Group according to size (max 10 lb w/novice) ii. Make group as big as you want iii. Have facing outside of circle – creates movement away from one another | ||
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4) Games a. Power ball i. Get a taped up towel or t-shirt for the ball. ii. Play length & width of room – two steps max – pass to teammate iii. Ball hits floor – goes to other team iv. Goal is scored by touching ball to designated goal area b. Soccer c. Speed Ball i. Played feet – three steps only. Touchdown scored by teammate catching ball in end zone d. Norske Ball i. Played on knees – two teams. Goal is garbage can – ball that hits the can is worth one point – ball that goes in is worth two points e. Quarter Deck i. Three decks – quarter, main, and poop. Coach announces what deck to be on – last one there is out. Tests wrestlers’ listening skills as well f. Knee Tag i. Neutral position – move around and tag the inside of partner’s knees g. Sharks & minnows i. Two teams – try to get other team members to your side h. Rescue Mission i. Four person groups – relay race to see who can get the other three teammates to a point on the mat i. Relay races i. Wheel barrel, crab walk, walking on hands, running on knees, etc. j. Chicken i. Stand on one foot and try to knock each other over or make them lose hold on their foot. k. Oregon Kings i. Two teams – pick a king for each team (not announced) – team up and pin opponents team members – king can come to feet and flee – when king is pinned that team loses | ||