Wrestling is a physically demanding sport that requires speed, strength and a lot of skill. You can't just step onto a mat and start wrestling without training to condition your body and your mind for competition. Performing wrestling drills with a partner enables you to improve your fitness while learning how to deal with the presence of a real opponent.
Knee Grab Drill
To perform the knee grab, two wrestlers assume a normal wrestling stance and face one another. Each wrestler's hands are extended and positioned down by his knees. The wrestlers should circle one another and attempt to grab the outside of their partner's knee. It is a dual drill, where each wrestler is trying to grab and block at the same time. Block with the hands, and if you grab a knee, let it go and continue without taking your partner to the mat and disrupting the drill.
The Hopper
The hopper is a drill to improve balance, in which one wrestler holds her partner's foot at about waist level. When the whistle blows, the partner holding the leg should push and pull her partner, maintaining her hold on the foot. The partner on one leg must constantly readjust her footing to keep her balance and avoid falling to the mat. Perform the drill on both sides for both partners.
Take-Down Defense
Throughout the course of a wrestling match, your opponent will attempt to take you down numerous times. Working on drills to stay on your feet when this happens will benefit you during a match. Each wrestler should begin in a two-point stance with one as the defender and one as the attacker. The attacker shoots in for a take-down, and the defender must react to prevent it from happening. If the attacking wrestler gets his arms around the defender's legs or hips, he wins the drill; if the defender prevents it, he wins.
Resisted Get-Up
The ability to explode back up onto your feet from the mat can get you back in control and swing a wrestling match in your favor. Practice getting up from the down position on the mat, with your partner providing about 75 percent to 80 percent resistance with her hands. Fight through the resistance with explosive movement from your legs to get to your feet. Perform a handful of repetitions and then switch partners.
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