Wrestling is a sport where competitors exhibit great quickness within a match. Wrestlers are constantly looking for an edge during a match, and superior quickness can provide the edge you need. Penetrating another wrestler's defense can prove challenging, and developing quickness in your moves, reversals and escapes help you score more points and win more matches. Practice specific quickness drills regularly to help develop moves that will keep your opponents off balance and unprepared for your attacks.
Step 1
Stand on the mat facing a partner and circle one another, taking turns trying to shoot in and touch the other's toes. Sprawl back quickly to avoid having your toes touched. Stay low during the drill and counterattack after your partner reaches for your toes, so both wrestlers are on alert throughout the drill.
Step 2
Hold a medicine ball with both hands at your chest level and pass it as far as you can to a partner to develop upper body explosiveness. Position your partner a distance where you can keep the ball in the air for the length of the pass.
Step 3
Stand in a defensive position on the mat with your partner about 5 feet away with a tennis ball. Have the partner throw the ball at your feet so you have to either block it with your hand or catch it. Speed up the throws as you become more comfortable.
Step 4
Stand with a tennis ball in each hand, about 10 feet away from your partner. Hold your arms out to the sides with palms down and drop one ball to the floor. The partner must sprint to the ball and catch it before it bounces on the floor a second time.
Step 5
Position yourself in the down position on all fours with your partner's hands on your back, pushing down with 10 to 20 percent resistance. Get up to your feet as fast and explosively as you can.
Member Comments