Wrestling Drills to Improve Young Wrestlers
Wrestling drills are a great way to improve your cardio, strength and wrestling technique. Many coaches often incorporate them into their warm up sessions.
The following are a list of wrestling drills that you can do.
The saying that you must walk before you can run is true for wrestling. Because of this it’s a good idea to start the drilling off with duck walks. Ducks walks are a good way to teach the basic idea of offense. To properly do a duck walk, then will you squat down until your butt is past your knees, then while in that position you begin to walk. Younger wrestlers might have trouble doing this to start off with.
After duck walks, taking penetration steps across the mat is a great way to reinforce proper shots. It is also a good way to watch your wrestlers to ensure that they are using the correct techniques for their attacks. A good penetration step consists of dropping your front knee to the floor while your back leg will come around forward. This will move you forward when done correctly.
One man one minute drills are a great way to increase technique and conditioning. A one man one minute drill is when you will hit only one move for one minute. Then after you are done your workout partner will do the same move for one minute. Your partner does not give much resistance for this. The goal of this drill is to get as many reps in as possible. In fact, you can have an entire workout just from this drill. If you were to practice 20 moves than that would be more than 40 minutes of drilling.
Double leg lifts are good for increasing strength and techniques. For this drill you will hit a double leg on your partner but instead of taking him down, you will lift him up. Make sure that you will be lifting with your legs and not your back. Far too often, wrestlers will lift with their back and not their legs when they are attacking. This is why they aren’t able to lift up their opponents.
High crotch lifts are similar to double leg lifts. The only difference though is that instead of lifting up with your hands on both legs you will be lifting up your partner with one leg. Proper lifting with the legs is required for this also. Make sure that your training partner stays rigid so that you will be able pick him up, instead of him folding over like a piece of paper.
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