The coaches of the Madison Wrestling Clinic thought it would be useful to send out some videos to reinforce what we're teaching in practice, and to inspire the kids with videos of some past and current wrestling greats. How can one become a better wrestler? Lots of practice and hard work! But watching the pros and imitating them on the mat can also help, especially for those that are new to wrestling.
So, here are some links to a few videos, along with a few words of what's going on. This is not a fancy website! It's a bare-bones website generated only to share content with and to inspire the kids.
-------------------------------------------------------------------------
2024-02-22 - Technique Corner: Headlock Defense
How do you defend against the headlock? Well, firstly, maintain good position in your stance. If you engage in a tie up, use it or lose it (clear out of it). Hanging out ear-to-ear in a collar tie, especially if you are pushing forward with your arm exposed, is a recipe to get headlocked or be hit with a slide-by, as examples. However, if you feel the headlock coming, what can you do? You want to continue facing your opponent aka square up to face them.
Do *not* try to escape the headlock by going *behind* your opponent. This will just help them throw you to the ground as you will be loading yourself on your opponent's hips. So, if a headlock is coming, circle to the front to face your opponent.
Here is a counter that stresses this and also falling to your knees as you take your free hand and put it elbow deep between your opponent's legs and drive him forward ("hand in the can"):
1) Fall to your knees
2) Hand in the can and drive him forward
Video: fall-to-your-knees and hand-in-the-can headlock defense.
What happens if he has you loaded up ready to throw or you can't fall to your knees?
1) Lock up a body lock
2) Come to the side
3) Lift and mat return him to his back
Video: headlock defense once headlocked.
Ok, what happens if you're beat and your opponent is successful in headlocking you to the mat? Especially if he hits the headlock dynamically and you don't realize what just hit you. Your best best is to bridge and/or use the momentum from him bringing you to the mat to roll through. See the above video as well.
-------------------------------------------------------------------------
2024-02-13 - Technique Corner: Sag Headlock
The sag headlock is a move that people go for when they are down late in a match and need to get a lot of points or a pin by throwing their opponent to their back. It's often there when you have an opponent pushing into you with their head positioned down, especially when you end up ear to ear in a collar tie. As demonstrated in practice, when your opponent applies a collar tie on you and just hangs there, they are asking for trouble. If they push into you while applying a collar tie on you, your arm that has a collar tie on them will come across as if you are punching a ball or target behind their head. Simultaneously, your other arm/hand that has secured a grip above their elbow, either on a tricep or with an over hang, will pull their arm down as you dynamically turn your hips into the opponent. When you do all this, their head should end up in or very close to your arm pit.
Here is former 2x Illinois state HS champion and USA Jr World Greco-Roman World Team member Nolan Baker demonstrating the sag headlock off the collar tie.
Video: Nolan Baker, sag headlock off collar tie.
Here is a video from Team Hammer. Stressing the dynamic nature of this technique, they highlight the mental cue of "squashing the bug" to emphasize the footwork needed to twist your hips/body as you punch across.
Video: Team Hammer, sag headlock.
This is why we stress that if you collar tie, do not go ear to ear and either use that tie to get to an attack, or clear out. Hanging out in a collar tie is just asking for trouble. Use the tie or lose it. It is also why we like using a collar tie and wrist tie up, as opposed to a collar and tricep, to set up attacks such as the ankle pick. It prevents them from grabbing you above your elbow, which is needed to get the headlock on you. Also, if you lose their head on the level change to the ankle pick off the collar/wrist tie, the double leg is there (see
1/30/2024).
Importantly,
the headlock should NOT be your go-to-move. It should be used when it clearly presents itself or you have nothing to lose and need a "big" move at the end of a match to prevail. It can be countered if not done properly, leading to you getting taken down. Moreover, most skilled wrestlers will not leave their head hanging. At youth levels, many young wrestlers rely strictly on headlocks to the point they sacrifice learning other techniques and longer term they are often worse off. In fact, in KOM and many of our JV matches/tournaments headlocks from standing is prohibited. However, as you graduate to the Dodger program and we have matches that allow such headlocks, you will need to be aware of the technique and how to counter it, which we will cover in our next entry.
-------------------------------------------------------------------------
2024-02-09 - Technique Corner: Stance, Motion, Lowering Your Level, Penetration and Leap Frog Drill
Being able to move in space is the most important aspect for most sports, especially wrestling. So, stance, motion, and maintaining proper positioning are paramount.
To get to your double and other leg attacks, such as a High-Crotch ("Hi-C"), you need to lower your level. Given this fundamental aspect of wrestling, which we drill every practice, we felt we needed to bump this topic to the top of the website. This was first covered on
12/03/2023 with Olympic Gold Medalist and UFC champion, Henry Cejudo and former Team USA Freestyle Head Coach Bruce Burnett demonstrating.
Review:
1) Lower your level (at the hips), mental cue:
*chest over knee*
2) Penetrate:
- Inside Step forward (Mental cue: When you step, your toes should be inline (or close) with your opponent's)
- Drive forward (mental cue: your front knee doesn't just drop straight down, it moves forward through your opponent)
- Bring Trail Leg up immediately -
*Don't drag or slide it* Instead focus on
*lifting* the trail leg through.
- Head should be up, into the opponent's side, with a straight back
- Drive across with your head into the side with your arms around the legs (for the double leg)
Video: Henry Cejudo, Penetration and Level Change.
Here is Bruce Burnett, former Team USA Freestyle Head Coach (1993-2000), former US Naval Academy Head Coach, and Distinguished Member of the National Wrestling HOF going over "Key Wrestling Skills". This Syllabus for Freestyle Wrestling is nearly 4 hours, but don't worry, here are the time stamps for the things we are focusing on:
3:20: Stance
- Feet approx. shoulder width apart (square stance); You can also have a staggered stance (one leg in front of the other)
- Shoulder Over Knee (Shoulder, knee in line for square stance; over the lead leg if in a staggered)
- On the balls of your feet
- Back straight (not meaning straight up and down, 90 degrees to floor, but straight, and likely on an angle relative to the floor)
- Head Up
- Elbows are in
- Hands in front of you and palms down
7:57: Motion
10:45: Level Change
13:03 Penetration
We have recently introduced the Leap Frog Drill in Clinic to stress level change. This reinforces level change, getting low, and also acts as a conditioning drill. Current Binghamton Univ (SUNY-Bingmamton, NCAA Div 1) Head Coach and former 2x All American Kyle Borshoff reviews:
Video: Kyle Borshoff, leapfrog drill.
-------------------------------------------------------------------------
2024-02-08 - Technique Corner: Clearing Wrists and Hands
Clearing wrists is extremely important because if your opponent controls your wrists from the top position, you can be more easily susceptible to bars, half nelsons, tilts, ball and chain, etc.
Before we begin, let's review good Bottom position "hygiene":
- Head up; Head on the mat= bad news, namely half nelson attack
- Elbows down on the mat
- Hands in front of you with fingers pointing forward (12 o'clock or 11 and 1 o'clock)
As demonstrated in practice, if elbows get flared out with your hands pointing inward at each other, you'll be creating a "window" under your armpits for your opponent to grab wrists. No good! But, hey, your opponent is trying to make a living, too, and they may get a wrist. It'll happen. So, now what?
Here are some drills and principles we introduced to clear wrists as we look to get out from bottom.
Clearing 1-on-1:
- Turn the thumb of the captured hand down towards the mat as you...
- Extend your arm out to the side
- You may need to also move your body to further create further "length" in both your arm and your opponent's
Clearing the Cross wrist:
- Create space by shifting your captured wrist towards your free arm/elbow
- Use your free elbow to pry his arm off
- You may need to really crunch his knuckles and top of his hand with the elbow to break the grip
- Also look to "stretch" your opponent out and put pressure on his arms via back pressure as Coach Assael stresses in his video
Video: Jason Layton reviewing 1-on-1 and Cross Wrist Defense.
Video: Ian Assael reviewing cross wrist defense.
Breaking a 2-on-1 (opponent has both hands on your same forearm/wrist):
- DON'T raise up from the mat, because that'll help opponent drive you over your arm and it'll be pinned under your body, helping your opponent get to bad stuff.
- Keep elbows up and in front of you- you don't want your arm to be pinned under you!
- Get HEAVY with your free arm shoulder to pin his arm and get air into your ribcage
- Use your free arm to peel off hand/fingers
- Spin your arm out by turning your thumb down and out to clear the wrist
- Look to keep hand control if possible as you build to your base
Video: Here is Cary Kolat demonstrating clearing 2-on-1 drill.
Video: More Kolat on Clearing 2 on 1 from stomach.
As you clear wrists, which admittedly will likely be a dog fight, you can now work towards establishing your base via the knee slide we went over (see
2/1/2024) and/or generating back pressure and committing to a sit out/back or stand up as Coach Assael demonstrates.
-------------------------------------------------------------------------
2024-02-03 - Technique Corner: The Whizzer
The whizzer is essentially an overhook position that is often used to defend against leg attacks. However, it can also be used to pressure into and anchor an opponent when you're scrambling on the mat and simply trying to get out or "square up" against an opponent.
Here is Jeff Buxton demonstrating. Coach Buxton is the former long-time Blair Academy and Regional OTC: Lehigh Valley WC Head Coach, as well as a US Freestyle World Team coach. He now serves as the Head Coach for the Scarlet Knights Wrestling Club (SKWC) as well as serving as a volunteer assistant at Rutgers University. In this session, he provides a comprehensive review of the whizzer, commencing from the feet, when your opponent is able to get in on your legs.
Video: Jeff Buxton, the whizzer.
Here Cary Kolat demonstrates using the whizzer to defend when an opponent is on the leg while on the mat:
Video: Cary Kolat, the whizzer.
Note the following:
- Insert the whizzer (overhook)
- Put pressure on the opponent by hipping and driving into him while you
- Go to your sprawl,
- Putting your hips and weight onto his head (not his back)...
- ... As you face or "square up" to him.
- Next, grab the back of his leg ("chase the corner") with your non-whizzer hand as you crunch him up, keeping his head stuffed under your hips
- Your whizzer hand will be pulling up on his far tricep as you "Chase the corner".
- When you get to the side, drive him down to his far hip
- Now cover for the reversal, looking to turn him with a turk leg, low leg cradle, or half nelson
-------------------------------------------------------------------------
2024-02-01 - Technique Corner: Bottom Position- Recovering To Your Base
Let's say your bottom position was broken, or you get taken down and you find yourself on your belly with your opponent on top trying to turn you. This will happen at some point. Now what? You need to get back to your base!
Here's 4x NCAA D1 All-American at Iowa State and Olympic Team alternate Eric Akin, who demonstrated the Sit and Turn series on
12/12/2023, demonstrating how to get back to your base utilizing a knee slide, which we went over in practice recently.
He emphasizes some mental cues of how you should be positioned:
- Heel under butt
- Knee under chin
- Use heels of your hands, which are pointing out at 12 o'clock, as kickstands
- Post outside leg to create some space
- Slide your inside knee underneath and
*across* your body
You'll probably be able to generate some good back pressure into your opponent from there. Now you can go to a sit, stand up, switch. To escape or reverse, you may need to hit a few of these techniques. Overall, it's like you're attempting to get to that crab position we practice.
Video: Eric Akin, knee slide to base.
You'll notice the strong similarities in this knee slide technique to how we can counter the Half Nelson as demonstrated by New Jersey's Blair Academy alum, Oklahoma State University NCAA Champion, and current USA Wrestling Developmental Coach Zack Esposito (
01/19/2024).
As always, no matter what technique you do, good "hygiene" on bottom is maintained; namely head up, elbows down, with hands pointing out at 12 o'clock, looking to get your hips or center of gravity under you.
-------------------------------------------------------------------------
2024-01-31 - Technique Corner: Bottom Position Principles Review
We have noticed many are still not setting up properly on bottom to give themselves the best chance to escape or reverse their opponent. In fact, some are setting up in a way that actually will help their opponent break them down. So, let's review good practice on bottom (originally posted
12/7/2023 and reviewed on
12/12/2023).
1) Stay light on your hands, any weight should be on pinkies.
2) Turn hands so your fingers point slightly out (this helps minimize the space between your arms and your sides)
3) Make like a turtle shell with your back (hunch your back)
4) Keep head up - no hanging your head or laying it on the mat. Bad things will happen!
5) Sitting back on your heels! Have your hips or center of gravity under you.
*We are seeing our wrestlers starting with their butts up in the air and NOT starting sitting back on their calves and heels.* Big no-no! By doing this, you are helping your opponent drive your weight onto your hands and exposing your legs to your opponent's attacks.
Other key principles:
6) You want to generate
*back pressure*!. So you need to not only go up, but also
*back* into the opponent simultaneously. Control your height, especially on stand up. Don't go straight up or you'll just get smashed straight down.
7) Simultaneously, you are Sealing (elbows inside your ribs, against your belly, blocking off opponent from grabbing your wrist or waist) and Peeling (grabbing fingers or knuckles to immobilize opponents hand(s) from grabbing your wrist)
Here is a re-posting from Ian Assael reviewing bottom principles and set up.
Video: Ian Assael.
Here is 2x NCAA All-American (University of Iowa, 2nd and 3rd) and current Ohio State University Head Coach Tom Ryan reviewing principles and demonstrating a drill we will use to reinforce maintaining a solid base on bottom:
Video: Tom Ryan, bottom position.
Here are more drills from Kevin Dresser, 2x All-American and NCAA Champion at University of Iowa, former Head Coach at Virginia Tech, and current Iowa State Head Coach. He introduces us to the 1) Headgear Drill and 2) Chair Drill utilizing a wall. These are good ways to reinforce positioning for a Stand Up. Note how he emphasizes working from BOTH sides!
Video: Kevin Dresser, bottom position drills.
-------------------------------------------------------------------------
2024-01-30 - Technique Corner: Ankle Pick - An In-Depth Study
We have gone over the Ankle Pick in various practices and have highlighted it on the webpage (
1/8/2024 David Taylor and Cael Sanderson; Jason Nolf in competition at Zagreb Open
1/11/2024). Although you can get to the ankle pick from several tie ups, we are focusing on getting to it from the collar tie with either a wrist or tricep (
12/11/23 and
1/8/2024 for reviews). As a reminder, we also can get to the double leg from a collar tie (
12/11/23). We like the ankle pick because it is a lower risk, high reward move. If you miss the pick, for example, you can often regroup and try to re-pick or go into the double or a single leg attack. You minimize the chance of being stuffed under you opponent's hips, for example.
Note the following:
1) Tie -Up: Mostly from Collar Tie with a Wrist or Tricep (Most of the PSU guys use the collar/wrist- watch video of
Cael Sanderson, and more recently, Aaron Brooks and Jason Nolf, for instance)
2) Change Level: You must lower your level, bringing down the head towards the knee/ankle with that heavy collar tie. "Heavy Hands"!
3) Picking the Ankle: The "shoot" or "pick" hand is the hand that has the wrist or the tricep. It is NOT the collar tie hand. The collar tie is maintained and you are bringing the opponent's head down with you.
4) Finishing: You should aim to place your pinky on the mat behind you opponent's heel. Not their calf, or knee, or hamstring. In fact, it should be called a "heel" pick. You should look to lift the ankle (heel) while you simultaneously "throw" or shuck the collar tied head away from you as if you are making a football first down motion or throwing an axe. If anyone takes Jiu Jitsu or Judo this is important because if you leave your arm there without throwing the head against a judoka or jiu-jitsu fighter, they can armbar you (Juji-gatame)
Here is an in-depth study of the ankle pick highlighting it being performed in NCAA, National, World, and Olympic competition by top level performers such as David Taylor, Kyle Snyder, Elbrus Tedeyev (World and Olympic champion from Ukraine), Yoel Romero (Olympic Silver medalist, World champion, Pan Am champion, current MMA athlete from Cuba), and Jordan Oliver (2020 US Olympian, 2x NCAA Champion, US Open Champion, 3x PIAA state champion from Easton, PA).
Video 1: Tie Ups/Level Changes.
Video 2: Picking and Finishing.
As mentioned, the ankle pick can be a gateway to other attacks such as the double leg or single leg. As a review here is NCAA, World, and Olympic Champion David Taylor showing his approach to the ankle pick and how if your opponent escapes the collar tie and you lose his head, you can transition to the double leg (or a single leg)
Video 1: David Taylor Technique.
Video 2: David Taylor Technique.
Note how he emphasizes
LEVEL CHANGE. You need to bring the opponent's head
DOWN with you. Also, note that he uses a Collar/Tricep tie up instead of a collar/wrist like his mentor, Cael Sanderson. In any case the tricep (or wrist hand) is the "picking" or "shoot" hand. He is also getting the opponent to step so the leg he is attacking is forward. Additionally, note how he is moving his hands and feet while in his stance to get the opponent moving. If he misses the pick, he pulls the opponent back and re-picks. Keep moving while maintaining your stance!
David Taylor ankle picking in actual competition and more in-depth study:
Video 1: David Taylor, ankle picking live.
Video 2: David Taylor, ankle picking live.
Also, don't be afraid to take what is there. Meaning, if you go to pick, and the opponent's "wrong" leg is forward, you can “cross" ankle pick (left shoot hand picks opponent's left ankle instead of his right). If you lose the collar tie head, go to your double. Or snatch up a single.
Here is a in-depth study of the “cross" ankle pick featuring David Taylor and Jason Nolf (3x NCAA Champion and 2024 US Olympic hopeful):
Video: ankle pick, David Taylor and Jason Nolf.
-------------------------------------------------------------------------
2024-01-23 - Wrestling Spotlight: Mitchell Mesenbrink (PSU)- Imposing Your Will On Your Opponent Using Clinic Techniques
In Clinic, we stress the importance of good stance and the ability to move in it. You should be constantly moving your hands and feet while maintaining a good stance. This is vital and is the basis of successful neutral (from the feet) wrestling. Related, we just went over our philosophy in making contact with our opponent, which is to say you should engage with the intent to move them. See the
January 20th entry where Kolat demonstrates.
This past Friday, Penn State wrestled Univ of Michigan in Ann Arbor. PSU's Mitchell Mesenbrink, a 165lb Redshirt Freshman, wrestled Redshirt Senior Cameron Amine from Michigan. Representing the USA, Mitchell was a U20 Silver Medalist at 70kg in 2022 and this summer won the U20 World Championship at 74kg. In high school, he won 3 Wisconsin state titles, finishing 3rd as a freshman. His opponent, Cameron Amine, was a 4 time state finalist in high school, winning 3x in Michigan. He is currently a 3x Division1 All-American having placed 7,4,4 at the past 3 NCAA championships. Amine is known to be very physical and you'll see in this clip he likes to hit a hard underhook on his right side. I bring this up because Cameron is no slouch and is a tough customer. Well, watch this video of the match. Mitchell breaks him using the basics elements we stress in Clinic. He doesn't let Amine breathe. This is what we refer to as imposing your will.
Notice the following from Mitchell:
- He maintains good wrestling stance (head up, elbows in, able to touch the mat with a hand, balanced)
- Lots of motion while maintaining his stance
- Level changes
- Places his hands on his opponent with intent to move him ("Heavy Hands")
- Snaps, Snaps, Snaps to get to attacks
- Keeps moving forward, pressuring his opponent ("Forward Pressure")
- Looks to control center of the mat (has his back facing towards the center of mat)
He doesn't do anything fancy- he snaps using a left collar tie and a wrist. Gets to his double legs from there or stuffs Amine and spins behind. On top, he rides hard, using half nelson and hits cross-face cradles. All things we go over in Clinic.
Here's the video.
-------------------------------------------------------------------------
2024-01-20 - Wrestling Techniques: Initiating Contact Without Endangering Yourself
How do you initiate contact with an opponent? How do you engage in a collar tie, for example? In short, you don't just place your hand on your opponent. Instead, initiate contact with intent to move them. Make them feel your "bang", as Cary Kolat would say.
Review:
While staying in your stance, when you initiate contact, whether you post, underhook, collar tie or snap the opponent, you must have intent and move them. Don't just place your hands on them.
Video: Here is Cary Kolat demonstrating.
Note the emphasis on maintaining good stance, with good head and hands positioning, and the ability to touch the mat with your hand.
By moving your opponent you are taking them out their stance and out of position. This will give you the opening to get to your attacks such as the double leg (see demo from Coach Bauer
12/11/2023) or the ankle pick (watch how Cael Sanderson and David Taylor use motion to set up their attacks
1/8/2024)!
Video: Here is Cary Kolat again demonstrating on how to approach the collar tie.
-------------------------------------------------------------------------
2024-01-19 - *Review* Wrestling Techniques: More Half Nelson Defense
Here is more video for Half Defense, this one from NJ's Zack Esposito. Zack, a NJ native, attended Blair Academy where he was a 4x NJ Prep School champion, 3x National Prep School champion, 3x Beast of The East Champion, and 2x Ironman Champion. He won a national HS Senior championship and was an Asics HS All-American. He attended Oklahoma State University where he was a 3x All American and National Champion under Head Coach John Smith. For 14 years he was on the OSU coaching staff with the last 7 as Associate Head Coach. He was recently named as National Freestyle Development and Resident Coach for USA Wrestling.
Zach's defense leads to the sit out and turn. He doesn't worry to look for hand control until he hits the sit out.
Good practice reinforced again:
- Head up
- Look Away from half
- Elbows down
- Kickstand or Post your outside leg and outside hand
- As opponent drives you forward, create back pressure, and bring inside leg through (you're going to that crab position we drill)
- Transition to the sit out (Crab)
- Then turn via a hip heist (Crab to a Bear by swinging your leg under and turning your hips from facing up to facing down)
Video: Here is Zach demonstrating with some youth wrestlers in the OSU room.
-------------------------------------------------------------------------
2024-01-18 - *Review* Wrestling Techniques: The Sit and Turn
We've noticed that more of our wrestlers are getting into the sit out position, which is great progress! However, there seems to be some confusion as to what to do next. Primarily there are a few things you can do from the sit: 1) Turn (
12/12/2023), 2) Hip Heist (go from that crab, back to a bear; similar to the turn), 3) Switch (
1/16/2024), 4) Granby roll (which we will not cover just yet, if at all, until we can do 1,2, and 3)
On the sit and turn, let's review:
From bottom referee's position
1) Identical to the Switch, bring the arm your opponent is holding at start position over to your free arm (
see Switch Video)
2) Bring your inside leg under and through
You'll notice #'s 1 and 2 are going to a crab position
From here you can grab your opponent's leg while creating back pressure to execute the Switch or
You can turn away from your opponent:
1) Kick the leg you stepped to the side with in Step 1
*high* so you go into a front neck bridge. "High Leg over"
2) Your opponent will likely look to follow you around, so you need to keep your free arm up to block them from following you. This arm is called a "cow catcher"
3) You will get an escape or you can get a reversal
4) *Bonus... if your cow catcher arm ends up between your opponent's legs you can then sit through to a Peterson Roll for the reversal and back points!
As always, when you're in your sit, have your elbows in, sealing your sides, and look for hand control (think fingers, not wrist) to prevent your opponent from being able to get inside you and grab a wrist.
As always, when setting up on bottom remember our first principles:
1) Stay light on your hands, any weight should be on pinkies.
2) Turn hands so your fingers point slightly out
3) Make like a turtle shell with your back
4) Keep head up -no hanging your head or laying it on the mat. Bad things will happen!
Video: Here is the Sit Out to a Turn.
You may have to do it a few times to get out, or combine with a switch or even a stand up.
-------------------------------------------------------------------------
2024-01-17 - *Review* Wrestling Techniques: Half Nelson Defense
Been seeing some issues with half nelson defense. So, it is time to review and re-emphasize (originally posted on
12/14).
Half Nelson Defense
1) Keep your head UP. Your head on the mat = bad news.
2) Elbows in and down ("Wing down").
3) Hands out in from of you.
4) Look away from the half. This means if the half is coming from the right side, look away to the left with your head up, and vice versa.
5) Grab your opponent's wrist while you are still keeping your elbows down (and head UP).
6) Kickstand your outside leg to the side (not near your head or you can get cradled!!).
7) Use your free hand to post out and push up and back into your opponent- there's that back pressure we keep talking about!
You will be doing these things simultaneously.
You likely will be able to now do a sit and turn (
12/12), stand up (
12/7), or Switch (
1/16) to escape or reverse.
Many coaches teach to reach back and peel your opponent's half as you wing down and look up and away. I was taught this way. I don't like this because your opponent can grab your hand/wrist, trap it, and put you in a world of hurt. I actually welcome it if an opponent does this- Thank you! See Mean Gene Mills on
12/4 as well as the below videos. If you wing down (elbows down) and look away you don't need to peel hand.
Check out these videos. The first one reviews the above and the second one shows how you can look away and go to a sit out.
Video: Elbows in, Head Up, Look Away, Grab Wrist, Kickstand out, post and push back into opponent.
Video: The above and then moving to a sit out, plus dangers of reaching up to peel.
-------------------------------------------------------------------------
2024-01-16 - Wrestling Techniques: The Switch
Getting out from bottom is what separates many good from great wrestlers. As mentioned, when state HS champions get to college, many have issues getting out from bottom, as well as being able to ride and turn opponents from top. If you can wrestle on the mat, you can really differentiate yourself. So far we have learned the Stand Up (
12/07) and the Sit and Turn (
12/12) when on the bottom. Another, classic move is The Switch, which can allow you to reverse your opponent from the bottom position.
Let's get to it:
Here is David Terao, 2016 NCAA D1 All-American for American University, US National Judo Team member, BJJ Black Belt, and 2021 IBJJF No-Gi World Champion (Brown Belt) reviewing The Switch.
From bottom referee's position, with your opponent on top:
- Replace your free arm with the arm that your opponent is holding.
- Turn your opposite hip and grab your opponent's leg with your free arm.
- Continue to rotate and drive into your opponent until you're in top position
You'll notice you're being asked to go from bottom position to a "crab position" via hip heisting (time stamp 0:22, repeated at 0:30, 0:36). Then you go to a "Bear Crawl" to get the reversal (0:25, 0:33, 0:38). It's amazing how often we are going from crab to bear or vice versa...just sayin'!
-------------------------------------------------------------------------
2024-01-11 - Wrestling Techniques: Clinic Techniques being executed in Actual Matches (Jason Nolf, USA)
The Zagreb Open is being held now, between Jan 10 and 14, in Zagreb, Croatia. Here is a video from yesterday's action of USA's entrant at 74kg (163.5lbs), Jason Nolf. Jason attended Kittanning HS in Pennsylvania where he was 176-1 and a 3x PIAA Champion (PA State Champion). He attended Penn State University where he was a 4x NCAA D1 Finalist and 3x NCAA D1 Champion under coach Cael Sanderson. Since graduating in 2019, he has represented the USA and trained in Freestyle with the Nittany Lion Wrestling Club.
Note how Jason uses the collar tie to snap his opponents and get to an ankle pick, single leg, or double leg- just like we stress in Clinic. He does this against wrestlers from Venezuela, Bulgaria, and Hungary. This snapping also wears on the opponent. So, you can see Jason's attacks and superior conditioning start to become apparent in the second half of the matches, including the finals vs Iran.
Some Clinic techniques we see:
- Collar Tie and Snapping the head
- Shot, Re-Shot
- Cement Job
- Level Changes, getting low
- Moving and footwork in your stance
Video: Zagreb Open, Jason Nolf, USA 74kg.
Collar Tie and Snapping to take opponent out of position:
Here are time stamps:
1:11
1:42
2:16 (snapping only)
2:38
5:30
7:23
12:40
12:42
13:30 (to the double leg)
19:26
Shot, Re-shot:
Vs Hungary in Quarterfinals,
watch at 17:23 how he engages in "shot, re-shot" where he stops his opponents shot and then goes into his own shot while still low.
Cement Job: Vs Greece in Semifinals (note how Nolf engages in shot, re-shot as well in getting to the cement job).
At 25:15 the finals start vs Iran. Note the vocal and energized Iranian fans. Iran has a rich, deep history in wrestling and they love the sport where the wrestlers are highly respected within the country.
Lowering level and posting ("popping"), if necessary, as opponent reaches or is too high in their stance.
30:27
31:10
32:54
-------------------------------------------------------------------------
2024-01-08 - Wrestling Techniques: Ankle Pick from Collar Tie
Here is a high reward, low risk way to attack the opponent from our feet: The Ankle Pick from a Collar Tie and Wrist. You'll see an ankle pick, single leg, or a double leg is there depending on how your opponent reacts. For now, let's focus on the ankle pick.
Firstly, here are principles on the collar tie (originally shared on the
12/11 post):
1) When you engage the opponent, do NOT reach because then they can post and level change on you!
2) Instead have "alligator" or "T-Rex" (short) arms and keep your elbow close to your side and pointed down- if your elbow is flared out, your opponent can hit a slide by, duck under, or high-crotch on you- no good!
3) Bury your elbow into your opponent's sternum or chest, so your forearm acts as a block to prevent your opponent from being able to shoot on your legs.
4) Use that same arm's hand to cup the back of your opponent's neck or skull base, and snap or pull their head down- do it like you mean it..remember you're looking to take them out of position!
Now for the ankle pick:
1) From the collar, use your other hand to grab your opponent's wrist.
*Note* The hand that is holding on to the wrist will be the hand that will do the "picking" or "shooting". So if you have the collar tie with your right arm, and you're grabbing your opponent's wrist with your left hand, it will be your left hand that will be attacking your opponents right leg.
2) You will want to circle to the leg you will be attacking and
continually be moving your feet! You'll hear us yelling, "hands and feet"- that's a cue to move your hands and feet while in your stance. That's just good practice.
3) You will look to move your opponent, taking them out of position, and getting the leg you want to attack to be there for the taking.
You do this by using that collar/wrist tie and pushing, pulling, snapping, and making windshield wiper or circular movements with your feet.
4) Using the collar tie,
pull your opponent's head down and across as if you're trying to get it to the ankle you're attacking. Or even better, think about bouncing it off the mat.
5) At the same time the hand that is on the wrist will grab behind your opponent's heel, aiming to have your pinky near the base of your opponents heel.
(#4 and #5 implies you will be making a level change)
6) Throw your opponents head using that collar tie as if you're throwing an axe or making a football first down signal.
Here is the grandmaster of ankle picks, undefeated 4x NCAA champion, 2004 Olympic champion (Athens), and current Head Coach of Penn State, Cael Sanderson demonstrating with former World Submission Grappling Champion, Ricky Lundell:
Video: Cael Sanderson, ankle pic.
Here is Cael some years ago giving a clinic on the principles of his collar/wrist tie. He gets into his single leg attack in addition to the ankle pick, but focus on his movement and how he uses the collar tie and wrist to get to attacks.
Video: Cael Clinic, Part 1.
Video: Cael Clinic, Part 2.
Here is 4x AA, 2x NCAA, 3x World Champion, and 2020(21) Olympic Gold medalist David Taylor (DT), a Cael Sanderson coached athlete, demonstrating his version. He uses a collar tie with a tricep instead of a wrist, but same principles. You'll notice, if the opponent lifts their head you can go into a double leg, single leg and not get buried and extended under your opponents hips, let alone be cross faced.
Video: David Taylor demo.
Here's a David Taylor technique breakdown with real, live match footage. He's hitting this on national and world level competitors. Also, you don't have to be religious on which leg to attack. If your opponent reacts in a way that the other leg is there- go for it, as DT often does! Importantly, this technique works, it's not as if he's some kind of freak athlete, although I'd imagine it'll be easier for taller, lankier wrestlers to execute.
Video: David Taylor Ankle Pick Study.
-------------------------------------------------------------------------
2024-01-04 - Wrestling Techniques: Cross-Face Cradle
Adding to our arsenal of pinning combinations, we are going to add a far side cradle, namely the cross-face cradle ("CFC"). Instinctively, we've noticed several of our Clinic wrestlers going for far side cradles, so why not perfect it?! The CFC can be applied from various positions including our previously reviewed breakdowns- either tight waist/near arm chop or the tight waist/far ankle.
Cross Face Cradle from top position:
1) We are covering opponent, straddling the leg, making our opponent feel our weight.
If you're on your opponent's right side and...
2) Block their left elbow with your left hand while...
3) You reach reach across their head with your right arm, placing your forearm across their face, grabbing their left arm so your pinky is on their elbow and your other 4 fingers are above the elbow on their tricep. Pull their arm upward so your opponent looks like they are eating their own left arm.
4) While maintaining the cross face with your right arm, secure the opponent's left leg by going elbow deep behind their knee.
5) Drive their head using that secured right arm cross face towards the secured leg and attempt to grab the wrist of the arm you are using to cross face with the hand of the arm elbow deep behind the leg. Secure your lock.
There are several ways to turn your opponent from there, but for now work on pulling them onto their backs ("Rip Back" or "Backwards Pull") and then getting your knee in their side, your forehead into their temple, while you maintain your grip, and squeeze your elbows to your sides for extra pressure.
As usual, a video is worth a thousand words.
Here is Cary Kolat demonstrating the CFC from the mat after you've broken your opponent down and secured a cross wrist.
Video: Cary Kolat, Cross-Face Cradle.
For our Penn State fans, here is a montage of PSU greats such as Bo Nickal (3x NCAA champion, U23 World Freestyle Champion, Current UFC rising star), Jason Nolf (3x NCAA Champion, Team USA member, 2024 Olympic Hopeful), and Ed Ruth (3x NCAA Champion, former US World Team member (Freestyle) and former University of Illinois Asst Coach) cradling high level opponents and the various finishes they use.
Video: Penn State cradling montage.
-------------------------------------------------------------------------
2023-12-22 - Wrestling Techniques: Cement Job and Near Side Cradle from Front Headlock
Watching our wrestlers go "live," whether in practice, at the KOM, or the latest dual vs Morris Knolls, we are often seeing both wrestlers on their knees after their opponent takes a shot. Although there is a whole series to score once you stop an opponent's shot including the snap, spin behind we have shown in practice, we also wanted to show a few pinning combinations, namely 1) the "Cement Job" and 2) the near side cradle off this very common situation.
Front Headlock ("FHL" aka Front Head and Arm)
1) Your shoulder goes right over the back of the opponent's
*neck* (not their back or past their shoulders, but their neck- super important!)
* As a mental cue, if you put an imaginary stake vertically through your shoulder, it would go through the back of their neck. This gets your weight on their neck and keeps them "stapled" to the mat as you drive them back with your weight.
2) Have "alligator" or "t-Rex" arms so opponent can't drag out or grab onto you as easily (we'll cover counters to FHL in later practices).
3) The hand of your free arm, the one that is
not connected to the shoulder over their neck, should be grabbing the opponent's tricep near the opponent's armpit.
4) The hand of the arm with the shoulder on the back of the opponent's neck should be holding onto the opponent's chin.
This is super important!
5) While engaging in steps 1-4, your elbows are in tight to your sides- critical!
Here is USNA Head Coach and World Class wrestler Cary Kolat demonstrating:
Video: Cary Kolat, Front Headlock.
From the FHL, you can then bounce them, move them, and try to get your opponent on their elbows in an effort to spin behind for the takedown. We'll work on this, but for now, let's review the Cement Job, an effective pinning combination we will have opportunities to execute.
From the FHL, if the opponent stays or looks to come up, which is often the case, the Cement Job will present itself:
1) The arm that is controlling the opponent's tricep now goes under the opponent's arm pit, aiming to be shoulder deep and above and across the opponent's back.
2) While you do step #1, your opposite knee drops to mat, while...
3) You are stepping up on the side of the arm you are driving up towards your neck, remembering getting shoulder deep through your opponent's arm.
* You must be dynamic and powerful while doing steps 1-3. Think about "punching" your arm up to the sky.
4) Keep in mind, you are still holding onto the opponent's chin with your elbow tight to your side with your other arm, pinching and turning their head.
5) Now, instead of grabbing their back with your "punch" hand, you instead want to swing and rotate as if you’re trying to look behind yourself.
6) Go chest to chest, while you're still in control of their head and chin, preventing any bridging, for the pin.
Video: Here is Cary Kolat demonstrating the cement job.
If the opponent is not coming up or even is foolish enough to ball up, we should look for a Near Side (NS) cradle. Building on the NS cradle we introduced this week (
12/19), here is how you would get to the NS cradle from the FHL:
From the FHL position:
1) The hand that is on the tricep pulls and gets the opponent's elbow and forearm on the mat.
* Remember, you are *always* maintaining chin and head control with the other arm and hand. Critical!
2) Now, as with all cradles, you want to get their head to their leg- not the reverse!
3) You will now put your "head in the hole" or put your head in their armpit, with your ear blocking the back of their arm while maintaining control of their head with your other arm, as previously explained.
4) Your free arm will look to secure their leg by trying to get your arm elbow deep into their crotch as you crunch their head while circling hard towards the leg.
5) Look to secure your butterfly grip, squeezing your elbows together.
6) Get chest-to-chest driving the opponent to their back.
Video: Here is Cary Kolat demonstrating the Front Head Lock to Near Side Cradle.
-------------------------------------------------------------------------
2023-12-20 - Match vs Morris Knolls Follow Up: Trust The Process and Dealing With Losses
Let's set the record straight. Our pride in each and every one of you is immeasurable. Tonight, there were no losers on that mat. The display of heart and the genuine concern for your teammates outcomes were remarkable. Each wrestler deserves to feel a sense of pride in their efforts. You earned it by giving it your all, win or lose.
Furthermore, for many of our clinic wrestlers, tonight marked their introduction to a refereed and scored match. To those who did not achieve the outcome they desired and found themselves on the losing side per the scoreboard, remember this: that scoreboard does not define you as a loser. Your dedication and the passion you exhibited matter far more. It's perfectly okay to feel the sadness and frustration that may accompany an unfavorable result because it signifies that you care deeply.
As I've mentioned to some of you, the critical question now is, "What are you going to do about it?" This is the moment to transform disappointment into progress, to grow as an individual, and to shape yourself into a resilient person. You are fully capable! Always bear in mind: trust the process, identify areas for improvement, and the outcomes will naturally fall into place. This philosophy extends beyond the wrestling mat and into every facet of your lives- schoolwork, other sports, relationships.
For those who did experience victory with their hand raised, congratulations on a job well done. However, do not allow that triumph to dull your determination, and recognize that there's always room for improvement for each one of us- adults and coaches included. We are proud to be your coaches. Looking forward to seeing you at practice, and remember, keep moving forward!
-------------------------------------------------------------------------
2023-12-19 - Wrestling Techniques: Near Side Cradle from the Near Arm Chop
We have now gone over the near side cradle (bow and arrow). One way to get this cradle is off of one of the principal breakdowns from top we learned- the tight waist, near arm chop (see
12/06's entry).
Often times when you perform the tight waist, near arm chop, you will end up with a "cross wrist". In this case, if you chop the bottom wrestler's left arm, your right hand, which was the tight waist, will end up being able to grab the opponent's left wrist. I love looking for this "cross wrist" because you can do a lot of things from the cross wrist, including this cradle. So, start looking for the cross wrist on your breakdowns.
Let's review the move.
From top, perform the Tight Waist, Near Arm Chop:
1) Chop, Jam opponent with the knee in their butt (tailbone), and flatten out the opponent, looking for that cross wrist. (See 12/06 for a review of the breakdown).
2) While keeping the knee in the butt, straddling their leg, being sure to keep their hips covered and your chest on their mid-back. Make them feel your weight!
Now it's cradle time:
3) With your free hand, reach over their head and place your
Elbow on the mat.
4) Continue holding to the cross wrist
5) Now, using that arm that has the elbow and forearm on the mat, circle the opponent's head towards their straddled leg, while putting that cross wrist in their hip, like you're trying to place it in their pocket
6) Once the opponent is crunched up, release the cross wrist, secure their leg, and secure your lock. We encourage a butterfly lock (palm on palm)
7) Once locked, squeeze your elbows together to really squeeze the opponent
8) Drive them over, chest to chest
Note, it may help to "bow and arrow" your opponent by putting your head in their side as described on 12/18, to "persuade" your opponent to cradle up.
A video is worth a thousand words. Here is Cary Kolat, bio given on 12/06 and current US Naval Academy Head Coach, demonstrating:
Video: Cary Kolat, Near Side Cradle from the Near Arm Chop.
-------------------------------------------------------------------------
2023-12-18 - Wrestling Techniques: Near Side Cradle (Bow and Arrow style)
Cradles are arguably the most effective way to pin an opponent. They can be hit from anywhere- on the mat or from standing- or any time in a match. Although well known in American folkstyle wrestling, which is what we do in the US at the youth, HS, and collegiate level, cradles have also proven very effective at the international style of freestyle. In fact, NCAA (folkstyle), World (freestyle), and Olympic (freestyle) champion David Taylor, a Penn State alum, has been pinning opponents at world championships and Olympic freestyle events using these techniques. Additionally, unlike arm bars and half nelsons, which can sometimes be stopped by officials for being potentially dangerous because of potential stress on the opponent's shoulder, cradles are rarely stopped.
Although there are many set ups to get to a cradle- off a front headlock, while riding with legs in, as a counter to an opponent's shot, from standing position, or even using your legs (a leg cradle!)- and many ways to finish, let's just start with a basic classic, "The Bow and Arrow".
The Bow and Arrow cradle is a "near side" cradle. It is known as this because you are locking up the head with the leg
nearest to you.
In the Bow and Arrow, think of yourself as the "arrow", with the top of your head as the "arrow tip". Think of your opponent as the bow you will bend.
Here are the steps:
1) Make sure the top of your head, the "arrow tip", is in your opponent's side (aim for the fleshy part above their pelvis (hip) and below the bottom of their ribs, or oblique).
2) While you are spearing their side (step 1), one arm is draped over the opponent's head and the other arm is wrapped around their
near leg at their knee.
3) Now, you want to squeeze and bring their
head down towards the leg you secured. You want to focus on crunching the head, because you will find it more difficult to pull their leg with your arm. After all, the leg is much stronger than the arm, but your arm versus their head and neck- no problem!
4) Secure a "Butterfly" grip, which is where your palms are together. If you can grab your own wrist, do that if it is comfortable for you.
5) Now, while you maintain your grip, squeeze your elbows together. This will motivate your opponent to want to be turned as they will be crunched even tighter.
6) You are doing steps 2-5 with your head still in the side! Your head will act as the fulcrum point at which you'll bend your opponent's head down towards their knee.
7) Drive your opponent over, chest on chest and squeeze those elbows together while maintaining your grip. If needed, fall into a front neck bridge.
Here is an example from where your opponent is flat:
Video 1: Bow and Arrow Cradle, flat opponent.
Here is an example being shown where you get the bow and arrow off a front head and arm or snap down from neutral:
Video 2: Bow and Arrow Cradle from front.
You'll notice there are ways to finish that include hooking the legs, but for now, let's get the basics down and we can add the other finishes later.
Importantly, you can see where a cradle can be set up as an opponent defends against the half nelson and vice versa. So, work on "feeling" the techniques and being able to flow from one to the other depending on what the opponent does.
Next, we will go over getting the near side cradle off of our tight waist/near arm chop breakdown (12/06 entry) to a cross wrist. Stay tuned.
-------------------------------------------------------------------------
2023-12-15 - Mindset: Focus On and Trust The Process
On the eve of our first King of the Mat, I'd like to stress to parents and wrestlers the following:
Focus On and Trust The Process.
What does this mean? Whether it is at practice, duals, or events such as KOM, do not focus on the outcome such as wins and losses. What?!? I'll write it again. Do not focus on wins and losses.
Instead, focus on making those incremental improvements each and every time you take the mat. This pertains to every one of us and everything in life, not just sports. This is especially apropos for our young athletes, many of whom are doing this for first time. It could be a focus on improving your stance and motion. Or on lowering your level. Or getting your head in the right spot on the double leg. It may be improving that half nelson or that stand up from bottom. I'd suggest writing down that thing you want to get better at. Writing it down makes you accountable...to yourself. You wrote it down. You're going to cheat yourself? Measure your progress against yourself. Commit to growing and improving.
We underestimate what we can achieve over long periods of time and overestimate what we can achieve over short periods. If you make those incremental improvements the desired outcomes will take of themselves. Trust and focus on the process.
-------------------------------------------------------------------------
2023-12-14 - Wrestling Techniques: Half Nelson Defense
We've gone over an effective way to turn your opponent - the half nelson. You should look for this turn off of a breakdown or after you take your opponent down. Think, "Takedown (or breakdown) to pin!" See
12/4's entry on the webpage re: the Half Nelson.
Ok, how can I defend against this technique? We will undoubtedly see it from other teams used on us!
1) Keep your head UP. Your head on the mat = bad news.
2) Elbows in and down ("Wing down").
3) Hands out in from of you.
4) Look
away from the half. This means if the half is coming from the right side, look away to the left with your head up, and vice versa.
5) Grab your opponent's wrist while you are still keeping your elbows
down.
6) Kickstand your outside leg to the side (not near your head or you can get cradled!!).
7) Use your free hand to post out and push up and back into your opponent- there's that back pressure we keep talking about!
You will be doing these things simultaneously.
You likely will be able to now do a sit and turn (
12/12) or stand up (
12/7) to escape or reverse.
Now many teach to reach back and peel your opponent's half as you wing down and look up and away. I was taught this way. I don't like this because your opponent can grab your hand/wrist, trap it, and put you in a world of hurt. I actually welcome it if an opponent does this- Thank you! See Mean Gene Mills on
12/4 as well as the below videos. If you wing down (elbows down) and look away you dont need to peel hand or possible even grab the wrist.
Check out these videos. The first one reviews the above and the second one shows how you can look away and go to a sit out.
Video 1: half nelson defense.
Video 2: half nelson defense.
-------------------------------------------------------------------------
2023-12-12 - Wrestling Techniques: Sit and Turn from the Bottom
When on bottom, whether we get there because we are starting in referee's position or we were taken down, we want to escape or reverse our opponent.
Remember our bottom wrestler principles:
1) Stay light on your hands, any weight should be on pinkies.
2) Turn hands so your fingers point slightly out
3) Make like a turtle shell with your back
4) Keep head up - no hanging your head or laying it on the mat. Bad things will happen!
We previously went over the Stand Up (see
12/7's entry demonstrated by Ian Assael).
Last week and today in practice we introduced a classic - The sit and turn.
1) Step out to the side with your outside leg, like it's a kick stand. Don't step forward while hunched over or you'll get cradled.
2) Now, Hip Heist with your inside leg. Step 1 and 2 are eerily similar to going from a bear crawl position to a crab position just like we do in warm ups... hmmm.
3) You should now be sitting up strongly, with your heels into the mat and generating some back pressure into your opponent while you look for hand/knuckle control (not wrist).
4) Kick the leg you stepped to the side with in Step 1
high so you go into a front neck bridge. Hey, we do front neck bridges in practice!
5) Your opponent will likely look to follow you around, so you need to keep your free arm up to block him from following you. This arm is called a "cow catcher".
6) You will get an escape or you can get a reversal
7)
Bonus...if your cow catcher arm ends up between your opponent's legs you can then sit through to a Peterson Roll for the reversal and back points!
Here is Eric Akin, current coach at St Thomas Aquinas HS (see bio below) demonstrating the Sit and Turn, along with bonus footage for the Peterson Roll:
Video: Eric Akin, Sit and Turn.
Who is Eric Akin? He was one of the best lightweight folkstyle and freestyle wrestlers over the past 30yrs in the US:
- 4x NCAA D1 All American (Iowa State University, placing 8,3,4,2)
- 3x Big 8 Champion
- 2x Olympic Team Alternate 1996 and 2000
- 2000 World Cup Silver medalist
- 4x Fargo Champion (premier freestyle and greco roman tournament in US)
- 2x Under23 Freestyle Champion
- 3x Kansas state HS Champion
- Cadet (15-16yo) Greco Roman World Team Member
- Jr World Team Member (~17-20yo)
- Team USA Member
- 10x US Freestyle All-American
-------------------------------------------------------------------------
2023-12-11 - Wrestling Techniques: Double Leg Takedown - Post and Snap set ups
The Double Leg takedown from: 1) a post and 2) a Snap.
Principle from neutral: Maintain good stance and positioning, and be able to move properly in your stance. Please see 11/28's entry, where we highlighted stance and motion drills, as well as world class wrestlers performing such drills. Now, to take your opponent down, you need to get them out of their stance!
On
12/3's entry, we reviewed how to lower our level and execute a penetration step once you get the opening to shoot on your opponent. See the clips from Olympic Gold medalist and UFC champion Henry Cejudo and former USA National Freestyle Head Coach and HOF'er Bruce Burnett. Please review Cejudo's tips on the penetration step!
We have been focused on the double leg takedown in practice. The first way we have introduced to get to the double leg is off a post or a "pop".
Watch here as former 3x Div 2 NCAA All-American, Univ of Nebraska-Kearny (UNK, NCAA D2) Head Coach, and NWCA Division 2 HOF coach, and current UNK Athletic Director, Marc Bauer demonstrate the double leg from a post. This is especially effective if the opponent reaches. They go high, you go low!
Video: Coach Bauer post to a double.
Note the following:
1) Post at or above the opponent's elbows (do not post on forearms!)
2) As you post or "pop", you are
simultaneously lowering your level (see Cejudo and Burnett entries on level change from 12/3)
3) Head is up and into your opponent's ribs
4) Back is straight
5) Trail leg comes up and becomes the drive leg as you...
6) Use your head to drive across the opponent while having the opponent's legs secured behind the knees
We also introduced a snap set up from a
collar tie for the double. I like using a collar tie with one arm and grabbing a wrist with my other. Those who know of Cael Sanderson and some of his Penn State athletes, such as NCAA, World, and Olympic champion, David Taylor, this is what Cael used and teaches. We'll likely introduce the collar tie and wrist series later in season as we intro singles and ankle picks. For now, let's work on the snap to the double leg. Others, such as Coach Bauer use a collar tie and inside or outside control on the opponent's tricep.
Principles on the collar tie:
1) When you engage the opponent, do NOT reach because then they can post and level change on you!
2) Instead have alligator (short) arms and keep your elbow close to your side and pointed down- if your elbow is flared out, your opponent can hit a slide by, duck under, or high-crotch on you- no good!
3) Bury your elbow into your opponent's sternum or chest, so your forearm acts as a block to prevent your opponent from being able to shoot
4) Use that same arm's hand to cup the back of your opponent's neck or skull base, and snap or pull their head down- do it like you mean it! Remember, you're looking to take them out of position!
5) The opponent will do 1 of 2 things: 1) fall to the ground, and if they do you, spin behind or 2) they will look to pop their head back up
6) When they pop their head up, you're already lowering your level and hitting your double leg as the window has been opened! Boom!
Video: Here is Coach Bauer demonstrating the snap to the double from the collar tie.
-------------------------------------------------------------------------
2023-12-07 - Fundamentals of Bottom Position: The Stand Up
The top wrestler wants to keep their opponent's weight on their hands. Conversely, the bottom wrestler wants to keep their weight
off their hands. Also, as bottom wrestler, you want to prevent the top wrestler from being able to get their hands underneath you. Additionally, the bottom wrestler wants to generate "back pressure," and get height, while sealing off their sides. Sealing off means your elbows come into your ribs to prevent the top wrestler from being able to grab inside you. Lastly, you want to look for
hand control (not wrist control).
Bottom wrestler:
1) Stay light on hands, think whatever weight there is should be on your pinkies.
2) Turn your hands slightly outward to minimize space between your arms and your ribs.
3) Hunch your back like it's a turtle shell. Do NOT give your opponent a nice flat surface!
4) When you stand up, step forward, but to the
side. This will help generate "back pressure". For an "inside" stand up we do in Clinic, think to step at least between where your hands are in the starting position.
5) Generate height, but do so while driving
back. If you just go straight up, your opponent will likely just be able to push you forward, putting your weight back on your hands, if not planting your face into the mat!
6) While stepping, generating height, and pressing back to generate back pressure, you want to "seal off" your sides by getting your elbows back into your ribs.
7) While sealing off, get
hand control by grabbing your opponent's knuckles. If you get only wrist control, the opponent still has functionality in their hand to grab your wrist potentially.
8) Push your hips away while controlling your opponent's hand(s), putting their hand in your side pocket, cut in or hip heist to turn and face your opponent.
Here is Ian Assael, Camp Director for Ken Chertow's Gold Medal Wrestling Camps demonstrating. Ken Chertow was a 2x West Virginia state HS champion and OW, and then a 3x All-American and Midlands Champion for Penn State in the late 1980's. In freestyle, he was a Jr World Champion, Pan American champion, and a 1988 US Olympian in Seoul, S.Korea. For a few decades, Ken ran his Gold Medal camps that saw many youth and HS attendees win state and national level tournaments.
Video: Stand Up: Ian Assael
-------------------------------------------------------------------------
2023-12-06 - Breakdowns from the top
Mat wrestling takes attitude. The person on the bottom wants to escape or reverse the opponent, and the person on top wants to keep them down and turn them. It's often a battle of wills. In US folkstyle, which we do in the US at the youth, HS, and college levels, mat wrestling is where you can separate yourself. Many top high school state champs and top recruits often are very good on their feet, especially from wrestling freestyle. However, I can't tell you how many times I've seen a top recruit be ok on their feet early in their college career, but get ridden like they're stapled to the mat once on bottom. They also can't ride anyone, let alone turn them. For kids used to winning, it can break them mentally.
Wrestler philosophy from the Top position (Generally):
1) You want to put your opponent's weight on his or her hands
2) Drive opponent forward to get their hips up and their weight on their hands
3) Keep your chest on your opponent's back no higher than the base of their shoulder blades or mid-back.
4) Keep your arms behind your opponent's arm pits; do not drape arms over their shoulders or you'll get reversed!
5) Cover their hips with yours
6) Make the bottom person feel your weight!
Tight Waist Near Arm Chop:
Cary Kolat, current US Naval Academy Head Coach; considered one of the top HS wrestlers of all time, 4x undefeated Pennsylvania State HS Champion, 4x Div 1 AA, 2x NCAA Champ, 2000 Olympian, World Medalist reviews the basics of Tight Waist Near Arm Chop. Note how he uses his back knee to drive the bottom person forward. Also, note how Cary is covering his opponent's hips and has his opponent's legs split when he is done breaking him down.
Video: Tight Waist Near Arm Chop: Cary Kolat
Here is Matt McDonough, 3x Iowa state HS champion, 3x NCAA finalist (University of Iowa), 2x NCAA Champion, University Games Bronze medalist, and Team USA member demonstrating his take on the Tight Waist Near Arm Chop. Note how Matt uses his back knee to also drive up his opponent's tailbone. When he is finished, like Cary, he has his opponents legs split and his knee follows up. That back leg is where your power is! Also, make that tight waist count! It's called a tight waist for a reason. Squeeze those ribs! Matt also uses his near knee to block his opponent's near knee to prevent a knee slide. Why? The bottom person, if not blocked, can knee slide up to a stand up. Our Dodger program teaches a knee slide stand up, for example.
Video: Tight Waist Near Arm Chop: Matt McDonough
Tight Waist, Far Ankle breakdown:
Here's another breakdown. It was the first one I learned way back when. In this video, Adam Wheeler, 2008 Olympic Bronze in Greco-Roman and a Masters No-Gi Brazilian Jiu Jitsu (BJJ) world champion, demonstrates the move. On an aside,
read up on Adams story. He didn't start wrestling till he was a freshman in HS and went 1-15. He improved, but still never qualified for the California state HS tournament. He joined the Coast Guard out of HS and wrestled for the Navy (the military branch, not Annapolis) wrestling team, specializing in Greco-Roman. He upset the favorite in the 2008 US Olympic Trials, made the US team, and was the only US Greco-Roman wrestler to medal in 2008 Olympics held in Beijing. He also has earned a black belt in BJJ.
Video: Tight Waist Far Ankle Breakdown: Adam Wheeler
Ok, you break your opponent down, now what? That's right, look for the half nelson!
Tight Waist Chop to the Half Nelson:
Here is Angel Cejudo, brother of Olympic Gold Medalist and UFC champion Henry Cejudo demonstrating. Angel was no slouch either on the mat either. He was 150- 0 in high school, winning 4 Arizona state titles. He also qualified for the 2008 Olympic Trials in freestyle.
Video: Tight Waist Chop to Half Nelson: Angel Cejudo
-------------------------------------------------------------------------
2023-12-05 - Hip Heist
Why Hip Heist? To escape, you need to separate your hips from your opponent. To do this, you need to be able to hip heist. In these drills and instruction, you'll see elements we do in Clinic, such as the Bear Crawl position and the Crab Walk (see the "table top" position- that's the crab walk position). The Hip Heist is a fundamental movement in wrestling.
Here is Dalton Bullard demonstrating a Hip Heist drill from a Bear Crawl (you can do this in your living room, no mat required):
Video: Hip Heist: Dalton Bullard
Here is one of the GOATs, Cary Kolat, who will be a "Spotlight" feature in the future, demonstrating a Hip Heist Wall Drill:
Video: Hip Heist: Cary Kolat
-------------------------------------------------------------------------
2023-12-04 Half-Nelson
Once you get the takedown, it's time to immediately look to turn the opponent for the pin. Think, Takedown to Pin!
Here is Jordan Burroughs, NJ State Champ (2006, Winslow Twp HS), 3x Big10 Champ, 2x NCAA Champ (Univ. Nebraska), 2011 Hodge Trophy Winner (NCAA Wrestling's Heisman), 9x World Medalist (6 Gold), 2012 Olympic Gold (London) demonstrating the basics of the Half Nelson. Notice how Jordan secures the opponent's wrist, bringing it close to his opponent's body. He also is elbow to elbow on the half side, lifting his opponent's elbow up as he runs his hips into his opponent at about 10/11 o'clock, keeping his chest on his opponent's chest so he doesn't get rolled through.
Video: Half Nelson: Jordan Burroughs
Once you master the basics, if you want a more aggressive half nelson, here are clips from "Mean" Gene Mills, NJ State Champ (1976 DePaul HS/Wayne), 4x D1 AA, 2x NCAA Champion (Syracuse Univ), 1980 Olympian (Moscow, but US boycotted), NCAA record holder for pins (144-5-1 with 107 pins). Note how Gene "loves" when opponent looks to peel the half off. This is why we don't like this "peel the hand" counter and instead recommend grabbing the wrist or forearm.
Video: Half Nelson: "Mean" Gene Mills
Here is Wade Schalles, 2x NCAA D1 and 2x NCAA D2 Champion, winning OW in 1972 at both tourneys (D2 and D3 champs used to be able to wrestle in D1 championships). He also has a black belt in Judo and was a national champion in Sambo, a Russian martial art, which is an acronym of samozashchita bez oruzhiya, which literally translates to 'self-defence without weapons' (wikipedia). He also won the 1977 Univ Games, pinning all 6 opponents, and was gold medalist at the Tblisi (Soviet Georgia), pinning 5/6 opponents and being named OW. Tblisi tournament was considered harder than the Olympics because you had to defeat multiple Soviet wrestlers instead of only 1 as was the case at the Olympics.
Here's Wade's full bio.
Video: Half Nelson: Wade Schalles
-------------------------------------------------------------------------
2023-12-03 - Level Change and Penetration
Being able to move in space is the most important aspect for most sports, especially wrestling. So, stance, motion, and maintaining proper positioning are paramount. Once you have good positioning, to get the takedown, you need to:
1) Lower your level (at the hips), mental cue: chest over knee
2) Penetrate:
- Inside Step (Mental cue: When you step, your toes should be inline with your opponent's)
- Drive (mental cue: your front knee that hits mat first should come up as if you're hitting broken glass)
- Bring Trail Leg up immediately - Dont stop and hang out! Head up with a straight back, Drive across)
Here is Henry Cejudo, 2008 Olympic Gold Medalist (Beijing) and former UFC Flyweight and Bantanmweight Champion, demonstrating Level Change and Penetration:
Level Change and Penetration Video 1
Here is Bruce Burnett, former Team USA Freestyle Head Coach (1993-2000), former US Naval Academy Head Coach, and Distinguished Member of the National Wrestling HOF going over "Key Wrestling Skills". The video is nearly 4 hours, so here are the time stamps for the things we are focusing on:
- 3:20: Stance
- 7.57: Motion
- 10:45: Level Change
- 13:03 Penetration
Level Change and Penetration Video 2
-------------------------------------------------------------------------
2023-11-29 - Wrestler Spotlight: Dan Gable!
Video: Wrestler Spotlight, Dan Gable: Competitor Supreme
Many of our young athletes are knowledgeable about the icons and stars of the sports they follow whether that is the NFL, MLB, NBA, NHL, and Soccer, among others. Wrestling has its stars and legends as well! Our first Spotlight will focus on US icon Dan Gable. Dan was a 2x NCAA Div 1 Champion for Iowa State, World Freestyle Champion, and Olympic Gold Medalist (Munich, 1972), where he won all 6 of his matches without yielding a point.
Gable was 168-0 through high school and his last match in college. Then in a shocker, he lost his last college match! He also had family tragedy while he was in high school that deeply affected him. But along the way, whenever something went badly, he channeled it in a positive way. He was arguably an even more accomplished coach. At the University of Iowa from 1976 through 1997, his teams were 355-21-5 in dual meets, winning 21 BigTen Championships, and 15 NCAA Division 1 titles, including 9 in a row from 1978-1986. He also was the head coach for 3 US Olympic teams and 6 US World Freestyle teams.
Dan Gable was awarded the Presidential Medal of Freedom and has been inducted into the International Sports of of Fame. Moreover, he was only the 3rd wrestler to be inducted into the United World Wrestling Hall of Fame Legends category.
-------------------------------------------------------------------------
2023-11-28 - Stance and Motion
Maintaining a proper stance and being able to
move in that stance are paramount for success. You gotta be able to move properly! The best wrestlers in the world work on this daily (see below), no matter how many gold medals they have already won, or years under the belt in the sport they have.
The videos are:
1) A nice drill from 2x NCAA Division 3 All-American Dalton Bullard.
Stance and Motion Video 1
2) Master Clinic from Oklahoma State University Head Coach, 2x NCAA Champion, 2x Olympic Gold Medalist, 4x World Champion John Smith.
Stance and Motion Video 2
This video goes over the essences of hard work and being a competitor: super important as far as mindset, no matter the field or endeavor. At 9:50 he starts to stress the importance of footwork as the
prerequisite to learning a skill such as a takedown, fancy throws, and all these moves on your feet. At 15:00 of he starts to review square stance. You can do these techniques on your own and use motion drills to get in condition.
3) A real, live stance and motion drill performed at the Pennsylvania Regional Training Center (PRTC) at UPenn.
Stance and Motion Video 3
When the video opens, you'll see 3x NCAA, 3x World, and Olympic Champion (Rio) and Silver (Tokyo) Kyle Snyder in the black t-shirt and dark blue singlet. Behind him in the white t-shirt is 4x NCAA, 4x World Champ, Olympic Bronze medalist Kyle Dake. At 0:34 is 4x NCAA finalist, 2x NCAA Champ, 3x World Champ, Olympic Gold (Tokyo) medalist David Taylor. NJ's own Frank Molinaro (Southern Regional HS), 3x NJ State (NJSIAA) champ, 4x NCAA Div 1 All-American, NCAA Champion and 2016 Olympic 5th (Rio) is in the frame as well, towards the end in the yellow shoes, blue/black shorts, and black t-shirt. I believe (?) the coach yelling instructions is NCAA runner-up, Olympic Gold (Sydney) medalist, and USA National Team coach Brandon Slay. This PRTC clip is one of the 3 x 1 minute "go's" with 10 second "foot fire" at the end. We call it "fast feet" when he hit our sprawls in Clinic.
-------------------------------------------------------------------------