Wrestling drills for beginners are designed to help improve form and technique. In addition, beginning wrestling drills also help improve footwork strength on the mat. Wrestling drills for beginners range from pinning combinations to specific holds designed to improve your offense and defense.
Conditioning
Conditioning drills help improve your endurance and physical strength. Running, jogging and weightlifting are emphasized. Shadow wrestling drills help improve endurance and form. Get into a basic wrestling stance with your knees slightly bent and arms out. On your coach's whistle, begin shuffling your feet for several steps before moving to your left. When your coach yells "shot," take a double-leg or high-crotch shot at your imaginary opponent. Resume your position and repeat until your coach tells you to stop.
Foot Speed
Foot speed drills range from kneeups to foot fires. To perform a kneeup drill, get in a basic wrestling stance with your knees bent and arms at your sides. On your coach's whistle, begin running in place, lifting your knees as high as they will go for the duration of the exercise. Continue to run in place, as fast as you can, until your coach tells you to stop.
Reaction
Reaction drills can help you avoid a takedown or execute one. Get in a basic wrestling stance with your knees slightly bent and your hands in front of you. Have a coach stand 10 feet away with a tennis ball in one hand. Have the coach throw the ball at your legs or your waist. As soon as he throws the ball, attempt to catch or block the ball with a hand. As you improve, have your coach stand closer when throwing the ball.
Power
A basic power drill requires you to begin in a down position with an opponent on top of you. On your opponent's mark, attempt to get up as quickly as possible. Your partner should hold you down at 70 to 80 percent resistance. As you improve, instruct your opponent to attempt to hold you down at full strength. Repeat the drill until fatigued.
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