Scribd Logo
Upload

Welcome to Scribd!

  • Fundamentals of Freestyle Wrestling v1

    Uploaded by

    keynote76
    224 views3 pages
    This DVD provides exercises and techniques for beginner freestyle wrestlers. It covers acrobatic exercises like forward rolls and cartwheels to build strength, balance, and flexibility. It also demonstrates basic strength exercises like squats and sit-ups. Additionally, it shows exercises to improve speed and coordination, as well as flexibility. Stances, grips, holds, and defense techniques are presented. The goal is to teach wrestlers fundamental skills and encourage further development as they progress through levels of the sport.

    Original Description:

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This DVD provides exercises and techniques for beginner freestyle wrestlers. It covers acrobatic exercises like forward rolls and cartwheels to build strength, balance, and flexibility. It also demonstrates basic strength exercises like squats and sit-ups. Additionally, it shows exercises to improve speed and coordination, as well as flexibility. Stances, grips, holds, and defense techniques are presented. The goal is to teach wrestlers fundamental skills and encourage further development as they progress through levels of the sport.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    224 views3 pages

    Fundamentals of Freestyle Wrestling v1

    Uploaded by

    keynote76
    This DVD provides exercises and techniques for beginner freestyle wrestlers. It covers acrobatic exercises like forward rolls and cartwheels to build strength, balance, and flexibility. It also demonstrates basic strength exercises like squats and sit-ups. Additionally, it shows exercises to improve speed and coordination, as well as flexibility. Stances, grips, holds, and defense techniques are presented. The goal is to teach wrestlers fundamental skills and encourage further development as they progress through levels of the sport.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    Notes to accompany DVD

    FUNdamentals of Freestyle Wrestling


    (British Wrestling Association White Award)

    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.

    • Squats with leg hold


    • Body lock overturns
    • Press-ups
    • Arm wrestling
    • Sit-ups

    Exercises to develop speed and co-ordination


    Speed in wrestling is the ability to perform actions in the shortest time
    possible.

    • Legs throw back on command


    • Legs throw back on the move on command
    • Who can step behind opponents back fastest
    • Run around opponent

    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.

    • Alternate arms linked behind the back


    • Arch and bridge from lying position
    • Legs wide apart, body to the left, right and forward
    • Alternate bringing legs behind the head
    • Seated, straight legs outstretched, touching toes

    Stance and Grips


    Early on,wrestlers should be taught to distinguish between high, medium
    and low stances.

    • High
    • Medium
    • Low

    In the ground position (par terre) the wrestler touches the mat with either
    3 or 4 points of contact.

    • Ground position (par terre)

    Distance is the space between the wrestlers in the bout. It can be close,
    medium or open

    • Close
    • Medium
    • Open

    Ways of gripping with hands/arms in wrestling. Young wrestlers should be


    taught hand/arm grips that are common in freestyle wrestling

    • Hook
    • Lock
    • Wrist Grip by one hand
    • Cross Hand
    • Elbow Grip by one hand
    • Elbow Grip two hands

    Holds in freestyle wrestling


    Attacking holds in freestyle wrestling is the action that makes it possible
    to hold some part of the opponent’s body in order to disrupt their activity
    and the application of counter techniques.

    • Double arm lock


    • Head and shoulder hold from above
    • Single leg grip with both 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

    Defence against leg attacks


    All wrestlers need to learn the defence against leg attacks to perfection. If
    they don’t they have no chance of becoming a good wrestler.

    • Kick back legs on command


    • Kick back legs on an arm gesture

    A few fundamental holds


    Standing position
    • Duck under
    • Single leg to double leg attack

    Ground Position
    • Double arm hold from side
    • Arm bar

    V1. 2009

    You might also like