Wrestling Workout for Agility, Speed, and Power

A. Start with an easy warm-up. Require perfection during drills.

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Skipping Drills Alternate Warm-Up Drills

a. Cross Arms While skipping forward a. Run stair loop 5x

b. Circle Arms Forward b. Dot routine in weight room

Backwards c. Jump Rope

c. Sideways Slide while crossing arms 5min speed

Sideways right 3min weighted

Sideways left Alternate Feet

d. Karaoke

e. Shuffle inside/outside

f. Stance inside/outside

B. Stretches

very limited amount of static stretching, use this stretching time as an organizational and

an administrative period.

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a. Waist hang, lock legs back and hang upper body below waist

b. Elbow pull

c. Side bends

d. Groin stretch

e. Pretzel

f. Pretzel knee pulls.

g. Pushups-the athletes do 50 pushups each night by doing them in groups of 10. After several workouts this may go to 15-15-10-10 for pushups.

h. Thigh stretch-while lying on stomach grab toes on both feet and pull feet towards lower back, touching lower back if possible.

i. Cobra

j. Superman- while lying on the floor lift both arms and legs up or lift just one arm and one leg up and hold for a ten count, three times. For a change do similar drill from knees while lifting one arm and one leg.

k. Hydrants-from a hands and knees position. One leg needs to be extended high and straight

backwards at the start, bring knee to arm pit during drill. Rotate knee in a type of

circular action. Similar to a hurdling trail leg.

l. Static lunges, almost go into a split position, front knee at 90 degrees, hands

behind head, and arch backwards.

m. One legged knee bends-balance on one leg, bend at waist, arms and other leg extended,

look like an airplane and now do short knee bends for 30 seconds.

n. Stretch calves, best to use a wall.

C. Running Exercises

The start of the plyo workout. These all cover about 40 meters. During all running exercises, emphasis is placed on proper arm swing and finger extension (see last photo in handout). Stay tall during most drills work on power.

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a. Knee Lift

Walking-(emphasis on): knee up, toe up, and hands on hips. Hands on hips helps keep the hips is proper position.

Skipping-(emphasis on): knee up, toe up, and hands on hips. Hands on hip helps keep the hips is proper position.

b. Leg Extensions (drive knee up, kick)

Walking-lift knee and extend leg higher than hip, return foot to floor quickly.

Skipping-lift knee and extend leg higher than hip, return foot to floor quickly.

c. Heel Lift

The athletes call these butt kickers.

d. Trail Leg Extension

Lift the trial leg almost stiff legged as high as possible while in a slow run.

e. Stiff Leg Run

Low stiff leg, like the goose step.

High stiff leg, goose step but try to bring the leg waist high and parallel to the ground.

f. Lateral Run

Run with the hips turned 90 degrees to the direction you are traveling and always cross the trail leg when coming forward, in front of the other leg. Not a carioca, but this may used at times.

g. Slide Walk with Squat

Take sideways steps and complete a dry weight lifting squat (deep) after every other step.

h. Walking Lunges

i. Bounding, conducted at a slow pace while asking for hang time.

D. Hopping Drills, 40 meters.

During the landing phase of all hopping drills I want the athletes to land with a slight bend at their knee to prevent any hyper extension of the knee.

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a. 2-2 Alternate legs by taking 2 consecutive hops on one leg and then 2 hops on the other leg.

b. 3-3 Same as 2-2 except take 3 consecutive hops

c. 4-4 Same as 2-2 except take 4 consecutive hops per leg.

d. 8-8 Same as 2-2 except take 8 consecutive hops per leg.

e. High Skip Skip forward with power and work for height not distance.

f. 2-leg Hop the full distance with both legs, looks like a bunny hop.

Sometimes we alternate with big hops and little hops.

g. Bounding This will be used 1 to 3 times.

E. Stationery Hopping/Jumping

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a. Side Hops Jump a distance of 2 feet sideways with both feet together, action is like mogul skiing. I start this drill at 30 seconds and increase to 45 seconds. For the last 10 to 15 seconds I ask them to pretend they need to jump over a bench that is over 1 foot tall.

b. Wall Sit Start at 45 seconds. Each day of plyos I add an additional 5 seconds until 2 minutes is reached and then I drop back to 1 minute per workout. Use a basketball (yuk) between the legs

c. Knee-ups While staying in one spot, jump upward while keeping the back straight, bring your knees to your chest, straighten out, and land with a bent knee. Repeat 10 to 15 times.

(Knee-ups) (Lunges)

d. Lunges Split legs one forward and one back, jump upward, switch legs while in the air, land with legs switched, go down slow and explode upward, repeat drill 10 times. I call this a scissors jump.

e. Pikes Similar to knee-ups except bring the stiff legs upward in front to a pike positions and reach arms forward to touch toes. Repeat 10 to 15 times.

f. Power Jumps I have the athletes get in a stance ready to jump, on my

command they jump as high as possible while extending both arms

above head. Land with a bent knee and

immediately go to a stance for another jump call. I repeat

this 10 times.

F. Plate Workout (see attachment) use Bosu if available. I do Pyramids with reps (ie 10-8-6-8-10)

These should be power moves, tell athletes to pump them out!

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a. Straight up

b. Straight out

c. Triceps

d. Bent rows

e. Side 2 Side

f. Around the World

g. V-ups

h. Good Mornings

G. Core

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a. Stability Ball crunch

b. Hanging Leg Raise (straight, side 2 side)

c. Oblique Crunch

d. Side Bridge (Bosu if available)

e. Dumbbell side Bend

f. Hyperextension (stability Ball, or bench)

g. The Roll-Up

h. Waist Whittler (bosu if avail.)

i. Can-can

j. V-ups

H. Backwards Run

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Run backwards for a distance of 40 meters four times.

I. Box Hops

I have a series of boxes that range from 12 inches high up to 30 inches. s-12, m-18, l-24, xl-30. Emphasize arm blocking and landing with a bent knee.

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a. Line I arrange 10 to 12 boxes in a line and I have the athletes jump on and off the boxes as they progress forward. Repeat 6 to 10 times. An example of box arraignment is:

s-ml-s-ml-m-m-m-xl-s.

Jump off toes

Block arms

Land on toes

Knees bent, when landing

b. Step Bench Step up on bench, place the whole foot on the flat surface, and pull with the lead leg. Switch lead leg for each rep. No running or jumping allowed.

c. One Leg Step Ups Place one foot on a box and drive the opposite knee and leg upward (chest high), strive for height in the drive but do not hop. Return the driving leg to its starting position and but do not remove the other foot from the box top. Repeat this step up the listed number of times. Switch feet on the box top and do the listed number with the other leg.

d. Speed Runs In 15 to 20 second intervals the athletes steps (runs) up and down on the boxes as fast as possible. This is a continuous drill with the athletes jumping in and out of the drill. Each athlete usually goes from 3 to 4 times.

e. Up-Downs Using both feet the athletes jump up onto a box and jump off backwards. Usually I assign 20 to 30 jumps. Repeat 2 or 3 times.

f. Flip-Flops Place one foot on the box and have the other foot on the ground. On the start command, the athletes switch the position of their feet and continue for 20 to 30 seconds. Repeat 2 to 3 times.

J. Bicycles

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Use half domes or Bosu’s if available. Stress proper technique. May bring elbows to knees for alternative. Intervals of 40 sec.

K. Stairs

Any set of stairs will do, just change up repetitions. Explosive on the way up, easy on the way down. Use weights for more advanced.

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a. 1-Leg The athletes go up the stairs by hopping on one leg, each time they go up a different flight of stairs they use the opposite leg. Go up one stair at a time and leave big gaps between jumpers. I have a hand rail available for balance.

b. 2-Leg Rabbit hop up the stairs with both legs, stay tall. They may go up more than one stair at times. I stress quickness and at times have them jump from side to side as they go up the stairs.

c. Combo Right-leg hop 1^st flight, Left-leg hop 2^nd flight, 2-leg hop 3^rd flight.

d. Run Use a high knee lift. Stay tall, and touch every stair on the way up. Work on leg turnover, be as quick as possible. Use 3 flights and check arm swing.

L.Sprints

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a. Race partner

b. Pyramid 20m, 40m, 60m 3x each in a row, or 1xea. X 3

c. Fartlek (5 laps)

d. Accelerations (jog 20m, speed up for 20m, full sprint 20m)

e. Crushers

M. Medicine ball

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a. Sitting back to back, pass from side to side

b. Sitting back to back, pass from high to low, side to side

c. In stance, facing partner, shuffle across floor, passing medicine ball back and forth. Begin at 5ft. apart, and gradually increase distance.

N. Buddy Carries

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a. On back

b. Fireman’s

c. Baby carry

d. Over shoulder

NOTES: