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PRACTICE #5 March 10, 2009 @ PHS 7:00 -

Partner up / Roll / Announcements: • Mitchell Club @ Owen this Thursday • T-shirt & shorts orders will be made tomorrow (Wednesday) • Check out the website for news, videos, updates

7:05 -

Warm up & Stretch: • • • • • • • • • •

7:15 -

Jog forward (swing arms @ shoulder) Jog backwards (swing arms) Carrioci Skip  hop  high knees Tumble (multiple) Tumble  penetration shot Tumble  sprawl  circle up  penetration shot Tumble  crab walk  animal walk  seal walk Leapfrog with partner Leapfrog  tumble  STRETCH

Group Drills: • Basic spin  snap & spin from knees  snap, spin, follow • Back arch (w/ partner) • Sit out  high arch


7:30 -

Split into instructional groups • Youth - TDs: motion, change level, penetrate; Bottom: keep & rebuild base; Top: Near arm breakdown  X-wrist control • HS - Continue work on Hip Toss & Back Step • MS - Crotch Lift & Gut Wrench • Early MS – High Crotch  Double finishes (Set-ups: Forearm & Collar, Slip, Peck & Step)

7:50 -

Rotate groups (except Youth)

8:00 -

Youth excused

8:10 -

Rotate groups

8:35 -

Live Matches (4 rounds):

8:50 -

Coaches referee

1-minute periods

Freestyle/Modified Folkstyle rules (i.e., pin wins; 2 out of 3 periods wins)

Drill TDs: •

Vary the set-ups

Clean finishes

Focus on Doubles, Singles, & High Crotches

Pair with the most TDs in 4 minutes calls “grass drills” for the rest of the group (1 minute)

8:55 -

Help roll up mats

9:00 -

Good Night! See you at Tuscola on Thursday.

HCWC Practice #5  

Youth wrestling practice schedule