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PRACTICE #6 March 12, 2009 @ THS 7:00 -

Partner up / Roll / Announcements: • Practice Tuesday (3/17/09 @ PHS) will be from 6:00-8:00pm • Coach Duncan & Mitchell County club members will be here • Who plans to go to the “Top Dawg” tournament? Register online • Singlet & tournament dress information • Pay attention. Learn. Execute.

7:05 -

Warm up & Stretch:

7:15 -

• Jog forward (swing arms @ shoulder) • Jog backwards (swing arms) • Carrioci • Skip  hop  high knees • Tumble (multiple)  Back tumble • Cartwheel • Tumble  crab walk  animal walk  seal walk • STRETCH Group Drills: • • • •

Sit  high bridge & thru (Gut Wrench) . . . 1 minute Circle drill on the feet (shadow partner) . . . 2 minutes Push/pull (handfight) w/ partner . . . 2 minutes Drill back step (Hip Toss) . . . 2 minutes


7:25 -

Split into instructional groups • Youth - TDs: (motion, change level, penetrate) double finish; Bottom: (keep & rebuild base) turn in  double finish; Top: (near arm breakdown  X-wrist control)  half-nelson • #1 - Continue work on Gut Wrench & Crotch Lift • #2 - Front Headlock - position, pressure, finishes • #3 – Arm Drag  High Single (Pipe finish); Review other setups & finishes

7:45 -

Rotate groups (except Youth)

8:05 -

Rotate groups

8:25 -

Drill TDs:

8:33 -

8:40 -

Doubles & Singles (3 set-ups for each X 5 finishes) - work something new . . . 4 minutes

Throws (Hip Toss/Headlock) . . . 2 minutes

Speed TDs . . . 1 minute (30 seconds each)

Drill Turns: •

Gut Wrench . . . 2 minutes

Other turns (nelsons, headlock, cradles, etc.) . . . 2 minutes

Live Wrestling (all wrestle - find a new partner) •

Match situations (all 30 secs.): (1) gut wrench position, (2) neutral, (3) headlock, (4) up by 1, (5) up by 3, (6) tied, . . . . .

No action on bottom (approx. 10 secs) = on feet (cannot release)

8:55 -

Help roll up mats

9:00 -

Good Night! See you at Pisgah on Tuesday . . . at 6:00pm!


HCWC Practice #6