10.22.24 WOD
WARM UPS:
Jog
Warm Up Shoulders
2X | CART WHEELS DOWN,
2X | BEAR CRAWLS BACK
2X | ROUND OFFS DOWN
2X | CRAB WALK BACK
2X | FORWARD DIVING ROLLS DOWN
2X | DUCK WALKS
2X | FAST FEET
2X | KARAKEE
2X | FIREMAN CARRIES DOWN AND BACK
2X | HIGH KNEES
15 | SPIDER PUSH UPS
10 | BACK BRIDGE THROWS
10 | PUSH UPS
10 | BACK BRIDGE THROWS
5 | PUSH UPS DOWN AND PAUSE
CRUNCHES: AS MANY AS YOU CAN DO
WATER BREAK
LINES DOUBLE LEGS DRIVES DOWN AND BACK
CRAPPY SHOT CRAPPY TIME: ONE PARTNER T-REX ONE PARTNER IN A BAD SHOT DOWN AND BACK
STAND UPS DOWN AND BACK
GRAB A PARTNER: LINE UP ON DOTS
Group 1
Duck Unders
Arm Drags to double leg
Group 2
Sprawl snap to front head lock
Craddles:
Group 3: Stand Up Escapes:
GRAB A PARTNER: LINE UP ON DOTS
HANDFITTING DRILL
SETUP OF THE DAY: ARMDRAGS
Steps 1-4
Initial Position and Setup
"Alright, wrestlers! Let's start in our strong wrestling stance. Feet shoulder-width apart, knees bent, back straight. Pretend you're sitting in an invisible chair!"
"Now, reach out and grab your partner's wrist. This is like catching a butterfly – gentle but firm."
"Next, we're going to reach into their armpit with our other hand. (It's like you're trying to tickle them, but don't actually tickle!"
outside step: "Here's the tricky part: take a small step to the outside with your lead foot. It's like you're starting to dance, but just one little step."
Teacher Demonstration: Demonstrate these four steps slowly, emphasizing the stance, grip, and foot placement.
Questions? "Can anyone tell me why we grab the wrist first?
Partner Practice:"Okay, team! Find a partner and practice these four steps. Go slow and help each other out."
Approx ~10 minutes
Steps 5-8: Executing the Arm Drag
Arm Drag: "Now for the fun part! We're going to pull/drag their arm across our body like we're closing a big heavy door."
Small Outside Step: "As you pull/drag, taking your step you are driving forward into your. It's like you're trying to run through them "
Head Position: "Keep your head up, and while driving you are looking across your opponets body. Imagine you are looking for your opponents far ear.
Elevation Change: "As your partner starts to move, we're going to drop down low. It's like you're trying to duck under a limbo stick."
Teacher Demonstration:Show these steps, emphasizing the simultaneous pull and hip movement, and the quick level change.Question:"Why do you think we keep our head on the same level throughout the move?"Partner Practice:"Time to try it out! Practice these four steps with your partner. Remember, smooth and controlled movements!"
Steps 9-12: Transitioning to Double Leg
Elevation Change; "As you drop low, aim your chest right belter line, head on outside looking over towards far shoulder. Like you're trying to look at something on their back."
"Now, step your lead leg between their feet.
"Reach both hands behind their knees. (knee hooks)
"Drive forward with your legs. Your taking off running them across the mat"
Teacher Demonstration:Demonstrate these steps, showing how the arm drag flows into the shot for the double leg.Question:"What do you think might happen if we don't step between our opponent's legs?"Partner Practice:"Let's give it a try! Work with your partner to practice these four steps. Focus on that smooth transition from the arm drag to the shot."
Steps 13-15: Finishing the Double Leg
Drive, Pull, Drive: Pull their legs towards you as you drive forward.
As they start to fall, move your hands to their hips. You're helping them sit down gently.
TakeDown and control: after taking them to the mat make sure you are position behind them with your arms inside their arms. Don’t lock hands. Ideally one arm around belly, other arm inside grabbing a wrist. .
Teacher Demonstration: Show the finish of the takedown, emphasizing control and proper hand placement.
Question:"Why do we keep driving forward even after our opponent starts to fall?
Partner Practice: "Last round of practice! Work with your partner to put all the pieces together. Remember to be careful and controlled as you finish the takedown."Throughout this process, encourage the wrestlers to ask questions and provide feedback to their partners. Remind them that learning new techniques takes time and patience. As Coach Dan Gable said, "The 1st period is won by the best technician. The 2nd period is won by the kid in the best shape. The 3rd period is won by the kid with the biggest heart." So, encourage them to focus on perfecting their technique in these drills!
Finally: FINISH THEM
Wrestlers demonstrate all actions of the steps over and over (correctly) alternating take downs while coaches evaluate and assist as needed.
End of Practice:
King/Queen of the Mat
ARM DRAG and Finish: Finishing Single Leg