Wrestling drills and games are designed to improve your overall wrestling skills and techniques through isolated exercises. Wrestling drills and games range from neutral position drills to stand up and sweep drills. According to Sports Fitness Advisor, successful wrestling drills and games focus on strengthening your arm and leg muscles which increases your overall anaerobic power.
Spin Drill
This spin drill is designed to improve your positioning skills at the beginning of a wrestling match. Start with a partner on his hands and knees in the center of the mat. On your coach's whistle, spin on top of your partner, making sure that you are placing all of your upper body weight on your partners shoulders. On your coach's second whistle, have your partner spin back on top of you, switching positions with you and shifting all of his weight on top of you. Have your coach blow the whistle six more times before stopping.
Pinning Drill Game
This wrestling drill is designed to help improve your ability to pin opponents. Have your partner lie flat on his back in the center of the mat. On your coach's whistle, attempt a basic pin on your partner. Your coach will give you 20 seconds to successfully pin your partner. At the end of 20 seconds, regardless of the outcome, your coach will blow the whistle and your partner will have to try and pin you. The player with the most clean pins at the end of the drill is the winner.
Hip Smash Defense Drill
This drill is designed to improve your wrestling defense and ability to get out of a difficult hold. Start with your partner holding you in a basic crossbody ride, making sure that your arms are free to perform this drill. On your coach's whistle, take your inside arm and grab your partners hip. From here, pull your partner away from you, pushing your right leg out and shifting your body weight to the mat. From this position, roll out to escape your opponent. Perform this drill 10 times before resting.
Sprinting game
This sprinting game is designed to utilize the same quick twitch muscles you use in a wrestling match. Line up with the rest of your wrestling team in a straight line. Have your coach set up several cones 10 meters from your line. On his whistle, sprint as quickly as you can towards the cones. Touch the floor next to the cones and sprint back to your original position. The first player to return to his original position is the winner of the game.
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