1.07.24 WOD (Copy)

Written By Treston Devers

WARM UPS:

Jog

Warm Up Shoulders

1X | CART WHEELS DOWN, Lunge Walks

1X | Round Offs | BEAR CRAWLS BACK

1X | FORWARD DIVING ROLLS | CRAWB WALKS

1X | KARAKEE - BIG SHRIMPIN

1X | FAST FEET - Flying squirrels- Lizards -

1X | FIREMAN CARRIES DOWN AND BACK or piggy backs

1X | HIGH KNEES - Bunny Hops

15 | SPIDER PUSH UPS

10 | BACK BRIDGE THROWS

10 | PUSH UPS

10 | BACK BRIDGE THROWS

10 | Stand ups

Flow Drill - Set it up arm contact

Arm drags - 2 on 1 - Colar Tie - Wrist - Snaps

Duck unders - Doubles - Single Leg - High C - Trips

Ankle rides

Ankle Ride defense

Peek A boo’s

Knee Slides

2 on 1 tilts

Arm bar Tilts

Half Snailson’s

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

ARMDRAGS

Steps 1-4

Initial Position and Setup

  1. "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!"

  2. "Now, reach out and grab your partner's wrist. This is like catching a butterfly – gentle but firm."

  3. "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!"

  4. 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

SteExecuting the Arm Drag

  1. 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."

  2. 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 "

  3. 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.

  4. 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

  1. 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."

  2. "Now, step your lead leg between their feet.

  3. "Reach both hands behind their knees. (knee hooks)

  4. "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

  1. Drive, Pull, Drive: Pull their legs towards you as you drive forward.

  2. As they start to fall, move your hands to their hips. You're helping them sit down gently.

  3. 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

Treston Devers
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10.22.24 WOD