WEST VIRGINIA MAT THOUGHTS
by Dr. Bill Welker, National Wrestling Hall of Famer
and Rick Welker
. . . on Daily Practice Lesson Plan Models
The following are examples of three daily practice plans developed for the wrestlers. They are models illustrating sample plans for preseason, in-season, and activities practices.
Preseason Practice Model
Keep in mind, preseason practices should stress getting the wrestlers in competitive condition. Emphasis should be placed on drill work and the instruction of moves (old and New). Below is a typical preseason practice model:
I. Starting Practice: Flexibility/Conditioning Exercises (10 to 15 minutes)
_____ A. Neck Circles and Four-Way Neck Exercises
_____ B. Arm Circles
_____ C. Wrist and Ankle Circles.
_____ D. Stomach Circles
_____ E. Leg Stretches
_____ F. Ankle Circles
_____ G. Bridging (side to side/backward & forward)
_____ H. Push-ups
_____ I. Run and Front Roll Intervals
II. Wrestling Drill Work (15 minutes)
_____ A. Penetration Drill
_____ B. Push-Pull Drill
_____ C. Spin Drill to Snap-Down Drill
_____ D. Hip Heist Drill
III. Teach New Move or Review Move (15 minutes)
A. Utilize step-by-step Analysis of Moves so wrestlers understand why
and how they work.
_____ 1. Fireman's Carry Instruction
_____ 2. Standing Peterson Roll Instruction
_____ 3. Crossface-Cradle Instruction
IV. Wrestling Workout Session (30 minutes)
_____ A. Neutral Position (60% of Wrestling Workout Session)
_____ B. Starting in Referee's Position: Offensive and Defensive
Position (40% of Wrestling Workout Session)
_____ C. If group work is needed due to mat space, each group would workout
for 15 minutes. While one group is working out the other group could
be running, lifting weights, climbing ropes, etc.
V. Finishing Practice: Conditioning Exercises (10 to 15 minutes)
_____ A. Run for 10 minutes (sprint and jog intervals) or Jump Rope
_____ B. Strength Exercises (Sit ups, Push ups, Pull ups on bar, etc.)
_____ C. Chalk talk as wrestlers cool down
In-Season Practice Model
The most important phase of in-season practices are the workout sessions. The drill work session should place emphasis on neutral, offensive and defensive areas based on "scouting" reports. During this point in the season, the new or review move instruction phase is virtually nonexistent unless there is an important maneuver that needs to be reviewed. Below is a model in-season lesson plan scheme that will effectively keep your wrestlers constantly ready for competitive action.
I. Starting Practice: Flexibility/Conditioning Exercises (10 to 15 minutes)
_____ A. Neck Circles and Four-Way Neck Exercises
_____ B. Arm Circles
_____ C. Wrist and Ankle Circles.
_____ D. Stomach Circles
_____ E. Leg Stretches
_____ F. Ankle Circles
_____ G. Bridging (side to side/backward & forward)
_____ H. Push-ups
______ I. Run and Front Roll Intervals
II. Wrestling Drill Work (10 minutes)
_____ A. Sprawl Drill
_____ B. Ankle-waist Drill on whistle
_____ C. Spin Drill to Snap-Down Drill
_____ D. Stand-up (hand control) Drill
IV. Wrestling Workout Session (60 minutes)
_____ A. Neutral Position (50% of time)
_____ B. Starting in Referee's Position: Offensive and Defensive Position (50% of time)
_____ C. If group work is needed due to mat space, each group would workout
for 30 minutes. While one group is working out the other group could
be running, lifting weights, climbing ropes, etc.
(Note: At this point in the season, you can incorporate specialized workouts: chain wrestling, situation wrestling, round-robin wrestling, and blindfold wrestling illustrated in chapter 9 of The Wrestling Drill Book, 2E.)
V. Finishing Practice: Conditioning Exercises (10 to 15 minutes)
_____ A. Run for 10 minutes (sprint and jog intervals) or Jump Rope
_____ B. Strength Exercises (Sit ups, Push ups, Pull ups on bar, etc.)
_____ C. Chalk talk as wrestlers cool down
Activities Practice Model
As previously mentioned, sometimes during midseason the wrestlers seem to be in a "rut." This staleness may be due to the boredom of repetition from practice to practice. Thus, you would be wise to devise an "activities" day where the wrestlers can have competitive fun. Below is a model of an activities day practice:
I. Starting Practice: Flexibility Exercises (5 minutes)
_____ A. Neck Circles and Four-Way Neck Exercises
_____ B. Arm Circles
_____ C. Wrist and Ankle Circles.
_____ D. Stomach Circles
_____ E. Leg Stretches
_____ F. Ankle Circles
II. Activities Competition (30 mintes)
Directions: Divide the wrestlers into partners who are evenly matched by weight class and wrestling ability. The wrestler who scores the most points performing the
activities wins.
____ A. The Knee Slap
_____ B. Foot Tag
_____ C. The Quick Stand
_____ D. The Double-Cradle Fight
(Note: All of the above game-activities can be found in chapter 8 of The Wrestling Drill Book, 2E.)
III. Early Dismissal
_____ A. The coach sends the wrestlers home after enjoying a short
"change of pace" practice.
The above models will assist you in developing your own practice plans. Of course, you may need to make variations to your practice plans to fit the specific needs and ability levels of your wrestlers. The important point is that you create practice plans which will be of the most benefit to your squad.
Wrestling Words of Wisdom
"Every man is the architect of his own fortune."
- Sallust
(Excerpt from The Wrestling Drill Book, 2E by Bill Welker. It can be
purchased at www.humankinetics.com or www.amazon.com.)
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