University of Central Florida Wrestling
Practice Request

Date For Implementation (Required):   08/02/2009 (Example)

Objective for the Practice:  

Warm Up Drills:

Select the following warm-up drills you would like included at the beginning of practice.  Use the "other" space for any drills not listed below.  The "Warm Up" session is typically 15 minutes.   If you don't wish to include a specific drill, just leave it blank.

SprintsJogging High Knees Butt Kickers Forward Rolls Back Rolls CartwheelsStance Forward Bear Crawl

Cherokee Heel-To-Heel Stance: (Inside Step; Outside Step) Hand Sprawls Stance Drills (Euro Sprawls w/ Knockout) 

Push Ups (# )   Squats (# ) Quick Feet (Seam) - (#  ) Pummeling (# )

Hip Heist (#)

Other Warm-Up Drills (Description):

Drills:

The "Drills" session is used to get wrestlers moving with a focus on position and repetition.  During many of the drills during this session a wrestler may not finish the move but rather get the motion for the move correct.  For example, during this session a wrestler may drill arm drags in the neutral position but not finish them to the mat.  Use the "other" space to include any drills not listed below.   If you don't wish to include a specific drill, just leave it blank.

Circle Drills: Baseball Grip Elbow Pass Wrist Snap Head Pull Down Edge Drill Slideby/Bumpby Arm Drag

Format (Circle Drills):

Hand-Fighting - Format: Braid Drill - Format:

Block Out Drill -Format: Breakdown Drills -Format:

Stand Ups - Format:

Stand Ups with Quick Takedown Spiral (Side to Side) w/ ReturnPeak Out Drill European Sprawl Drill (Pass By) Blanket Ride

Other Drills - Format:  

30 Second Drills:

The 30 Second Drills session is intended to simulate specific moves in their entirety (setup to finish).  Each wrestler will drill a specific move for 30 seconds (on the whistle) before switching to the other partner (this may be done several times each).  There is an intentional focus on speed with these drills while going through the move from setup to finish.  If the technique of the day fits with the drills, this session may be divided with a technique session in the middle.  If you do not find a 30 second drill that you would like to include, use the "other" space provided.   If you don't wish to include a specific drill, just leave it blank.

Inside Tie Series (Format): (Example: Snap, Snag, High Crotch, Sweep, Duck-Under, Blast Double, Fireman's Carry)

Underhook Series (Format): (Example: Snap, Snag, High Crotch, Punchby, Double, Sweep, Duck-Under, Far-Side Sweep) 

Russian Series (Format): (Example: Snag, Snap, Far-Side Double, Hand Plant, Near Side Cover, Dump, Fireman's Carry)

Snap Down Series (Format): (Example: Inside Trip, Pass-to-Double, Sweep, Ankle Pick, Roll, Mat Finishes)

*The above control ties should be the setup of most of our takedowns.  Please describe the finish or move in the space provided. 

30 Second Top Drills (Format):

30 Second Bottom Drills (Format):

Other 30 Second Drills - Format:

Execution Drills:

"Execution Drills" are intended to simulate live wrestling and multiple positions.  In most of the Execution Drills, wrestlers will move from many different wrestling positions that work in a continuous series instead of stop-and-go drilling.  If you don't see an Execution Drill that you would like to include, use the "other" space provided.  If you don't wish to include a specific drill, just leave it blank.

Shot-Counter-Shot (Format):

Shot Defense - Knockout - (Format):

Total Wrestling (Format):

Recovery Drill (Format):

Other Execution Drills (Format):

Technique:

Describe the technique you would like included into the "technique" session of practice.  If you don't want a particular position included, just leave the space blank.  In a typical practice we only include technique from one position (e.g., neutral).

Top Technique Session-

(From: Arm Bar, Chicken Wing, Two-On-One, Spiral, Far Wrist, Legs, Bar Arm [Arm on Back], Half, Crab Ride, etc.)

My Best Technique/Move From The Top Position:

Where do you need the most improvement from the top position?

Bottom Technique Session -

(From: Stand Up, Grandby, Knee Slide, Out From Legs, Change-Over, Return Defense, Turn-and-Back-Out, etc.)

My Best Technique/Move From The Bottom Position:

Where do you need the most improvement from the bottom position?

Neutral Technique Session -

(From: Underhook, Russian, Inside Tie, Snap Down, Wrist Control, etc.)

My Best Technique From The Neutral Position:

Where do you need the most improvement from the neutral position?

Live Wrestling:

Live Wrestling will take place at the end of practice (unless otherwise specified) and will last from 30-40 minutes.  If you wish to include live wrestling in to the middle of practice, please specify that in the space provided.

Matches

*Include Details (e.g., distributed throughout practice, different partners, etc.)

Round Robin

*Include Details (Number in each group, length of rounds, Position etc.)

Sharks

*Include Details (Length of Rounds, Position, Number of consecutive goes, etc.) 

Situation Wrestling

*Include different positions

Cool Down:

The Cool Down will take place at the end of practice and should be flexible based on the time remaining in practice.  Typically the Cool Down will last from 10-12 minutes. 

Wall Pushes Push Ups Sit Ups Squats Jump Rope Pipes Sprints Stance in Motion Carries (Type & Number) Suicides   Hip Outs    Pull Ups

Other Cool Down Exercises:

Wrestler Name (Required):      

Additional Comments for Practice Instruction: