POD 9-19-24
Warm Ups
WARM UPS: 10 Minutes -
Jog
Warm Up Shoulders
inside wrestlers shuffle / outside shuffle
Fast Feet
Karaoke
Lunge walks
Butt Kickers
Line Up: 4 lines all the way down
|Arm drags | down your line
|Duct Unders| Down your line
|Double Legs| Down your line (not taking them to the mat)
WATER BREAK (get back to lines)
Hip Heist drill | (Bear Crawl to crab walk foot is going under)
Stand UPS|
Sit Outs |
Sit outs to a Stand up
Demonstrate the switch
Have kids conduct the Switch
Demonstrate a Half (10-15 minutes)
Have kids peform
Demonstrate over hook to grab biceps Collar tie (10-15) Minutes
Conditioning
2X | CART WHEELS DOWN,
2X | BEAR CRAWLS BACK
2X | ROUND OFFS DOWN
2X | CRAB WALK BACK
2X | FORWARD DIVING ROLLS DOWN (Supermans)
2X | DUCK WALKS
2X | FAST FEET
2X | KARAKEE
2X | FIREMAN CARRIES DOWN AND BACK
2X | PIGGY BACK DOWN AND BACK
15 | SPIDER PUSH UPS
15 | V-UPS
10 | PUSH UPS
10 | SIT UPS
5 | PUSH UPS DOWN AND PAUSE
CRUNCHES: AS MANY AS YOU CAN DO
WATER BREAK
Hip Heist drill
Line up equal lines WITH THE BLUE TAPE
Grab Partner hips and shots all the way to the wall |
Snap partner down all the way to the MAT |. Foot work | Good stance
Partner closest to line | Apply pressure | Duck Unders |
LINKS INCASE FOR REFERENCE
LINKS IN CASE FOLKS WANT TO LEARN ON THERE OWN TIME:
Gymnastics & Tumbling
Jumping & Explosion
Agility & Foot Speed Drills
Core & Coordination Drills (Lines)
Skills Based Activities
Scramble to stance | On your back | Head to Head
Back bridge | Crawl under and arch-overs
Stand up returns | Fast as you can | count | 15 seconds
Strength Based Drills (scatter & partner)