Although wrestling ability depends on attributes like strength, speed, endurance and coordination, true wrestling skill lies in the mastery of the requisite moves used in the sport. The extent to which an athlete learns these moves is the extent to which he will rise above the other well-conditioned and motivated wrestlers. As with other martial arts techniques, learning wrestling moves works best when you approach the process methodically.
Step 1
Watch a coach, senior wrestler or other expert perform the move, both alone and on a partner. For best results, have your instructor explain the physics and physiology behind why the move works.
Step 2
Shadow wrestle using that move for at least 20 repetitions. Shadow wrestling means going through the motions of a move without a live partner. It allows you to focus on the attributes and basics of the technique without having to deal with the added complication of a partner.
Step 3
Review what you think you know about the move with your instructor. If you're not working with a live teacher, you can instead review a video from the Internet or a DVD.
Step 4
Work on the move with a partner, both performing and receiving the technique. According to Olympic grappling coach Phil Porter, it takes a minimum of 1,000 repetitions of a move to begin having competitive competence. Don't worry, you don't have to do all 1,000 repetitions in the same session.
Step 5
Review your move with your instructor. Again, you can compare yourself to video instruction if you are working without live coaching.
Step 6
Test your move against your partner while your partner aggressively defends. You have only mastered a wrestling technique once you can perform it reliably against a skilled opponent.
Things You'll Need
- Wrestling mat
- Sparring partner
References
- Andy Brick; Wrestling Coach; Hillsboro, Ore
- Phil Porter; US Olympic Judo Coach (ret); USJA; Sacramento, Cal
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