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Fundamentals of Freestyle Wrestling v1
Fundamentals of Freestyle Wrestling v1
The Basics
This DVD provides a snap shot of exercises. Wrestlers should be
encouraged to continue to develop these same basic exercises at a more
advanced level as they progress. The same applies to wrestling
techniques. Athletes should be encouraged to further their development
along the lines of the awards contained in the FILA Masters Degree.
Acrobatic Exercises
Gymnastic/Acrobatic exercises form the basis of a wrestler’s physical
training. Their purpose is to develop such qualities as strength, balance,
speed, co-ordination and flexibility. Whilst this DVD only deals with a few
basic exercises, athletes are encouraged to continue to learn new and
advanced gymnastic/acrobatic exercises to progress their development in
the areas already referred to. These exercises will compliment their
wrestling skills.
• Forward Roll
• Backward Roll
• Backward Roll to straight arms
• Dive Roll
• Dive Roll over partner
• Cartwheel
Strength Exercises
Strength is very important in a wrestler’s make-up as they must have the
ability to overcome outer resistance or oppose it at the expense of
muscular efforts.
V1. 2009
Exercises to develop flexibility
Flexibility is defined by the mobility of joints, elasticity of ligaments,
muscles and by the wrestler’s general physical condition.
• High
• Medium
• Low
In the ground position (par terre) the wrestler touches the mat with either
3 or 4 points of contact.
Distance is the space between the wrestlers in the bout. It can be close,
medium or open
• Close
• Medium
• Open
• Hook
• Lock
• Wrist Grip by one hand
• Cross Hand
• Elbow Grip by one hand
• Elbow Grip two hands
V1. 2009
Ways to break the balance of opponents
• Forward
• Backward
• To the left
• To the right
Special Exercises
The Bridge should be mastered from the start as it is included in bouts at
all stages of the sport.
• Head support on the mat on bent arms, circular moves forward and
backward, to the left and to the right
• Head support on the mat without support of arms, circular moves
forward and backward, to the left and to the right
• Turns over on the bridge with body lock
Ground Position
• Double arm hold from side
• Arm bar
V1. 2009