If you want to start wrestling in high school, you need to know the basic moves and techniques. There are dozens, if not hundreds, of viable moves you can use to get an advantage during a match. However, beginners should focus on a handful of basic, bread-and-butter techniques to get the most out of their first months of participation in this exciting and demanding sport.
Double-Leg Takedown
Wrestling matches begin with both wrestlers standing up, facing one another. From that position, it's your job to grab your opponent and take him to the ground -- scoring two points if you do it right. The double-leg takedown is one of the simplest ways to do this. To perform the double-leg, leap forward and downward to capture your opponent's upper legs. From that position, pull the legs toward you as you drive your shoulder into his stomach or hips. This will rotate him at his center of gravity and knock him to the ground.
Sprawl
If your opponent tries to run a double-leg takedown, respond with a sprawl. As he leaps for your legs, throw your legs back and out of reach, but keep your upper body forward. Your legs will be too far back for him to grab effectively, and the weight of your upper body will land on his head, neck and shoulders. If you do this right, it should work with his forward momentum to drive him to the mat with you on top of him.
Half Nelson
In wrestling, you want to turn your opponent over to his back to score points or win immediately with a pin. A half nelson can help you flip him from his stomach to his back by using his own arm as a lever. With your opponent flat on his stomach, snake your arm through his armpit and place your palm on his head. Push down with your palm and lift with your elbow to lever him over until he flips. Never do this if your opponent is on his hands and knees, as he can trap your arm and flip you to your back.
Cradle
A cradle is a pinning combination -- a technique for trapping an opponent on his back so you can end the match and win. Start a cradle by wrapping one arm around your opponent's head. Use your opposite arm to wrap up one or both legs. Clasp your hands together to trap your opponent and roll him onto his back. The lack of mobility and leverage makes it difficult to escape in time from this combination to avoid being pinned.
References
- NCAA Publications: 2010-11 Wrestling Rules
- Andy Brick; Wrestling Coach; Hillsboro, Oregon
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