There is nothing you can do to get better at wrestling that will increase your ability more than actually repping techniques and applying them in matches. However, some wrestling technique-specific drills and games you can incorporate into your wrestling practices that will help further enhance your skills and reflexes.
Shoot-Throughs
The team is paired up -- each pair competes against the other pairs. The two wrestlers face each other in their stances. They quickly slap hands, both sprawl, and both get up. One wrestler shoots between the other's legs, then turns and faces his partner. They slap hands again and sprawl again -- this time the other wrestler shoots between his partner's legs. Each pair of wrestlers competes to complete the entire process a set number of times before any of the other pairs, or to complete the highest number of repetitions in a set period of time.
Leg Grabs
A pair of wrestlers compete against each other in this drill. They face each other as if beginning a normal match, but they do not fight for the takedown. The goal is simply for one wrestler to quickly hook and release his opponent's knee, while preventing his opponent from hooking his own by sprawling, using strategic footwork, and fighting his opponent's hands. The game's winner is the wrestler who score the most touches on his opponent's knee.
Flip the Turtle
This is also a competitive partner game. One wrestler begins in a tight turtle position on his knees and elbows. The other wrestler has 10 seconds to try to roll his opponent onto his back. After the 10-second time period is up, the two wrestlers exchange positions. The winner of the game is the wrestler who is successful the most number of times over a predetermined number of rounds.
Wrestling Soccer
Divide the entire wrestling squad into two teams and set up goals in either end of the matt. The goal is to get a medicine ball into the other team's goal, and each team must stay on all fours the entire game. The game can also be played with each wrestler required to stay in a crabwalk position -- on all fours while facing up. Not only is the game a good way to blow off steam, it also builds body control, balance and muscle endurance, especially in the hips, core and shoulders.
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