Sprawl

-when the other wrestler shoots on you, you must get your legs back

-if he gets a leg, push down on his head or crossface him and spin behind

-when you spin block his arms so he can’t defend it

Tie-Ups

-for a tie-up place one hand on back of the neck of other wrestler, other hand on bicep (rotate or pummel to get control)

-be strong in your tie-ups, don’t let him control you

-work on making angles

Duck Under

1. When tying up, place one of your hands on the back of your opponent's neck. This is a common place to put a hand while tying up and will not immediately signal that you are going to attempt a duck under.

2. With your other hand, pop your opponent's elbow up, then drop down and forward, ducking under the arm.

3. As you duck under his arm, use the hand you left behind his neck to pull down, using your weight and momentum to draw him forward off balance. If you exert enough pressure and duck with enough explosiveness, he should collapse forward onto his hands and knees and you will be right behind, scoring a takedown.

4. If your opponent does not lose his balance, but you manage to get behind him, lock your arms around  his waist, and pop him off his feet with your hips, then bring him sideways back down to the mat so that he goes to his hands and knees. Stay in close to score your takedown.

True Commitment

'COMMITMENT' nearly as often as we hear the terms New Ideas and Goals.

 COMMITTING to a Goal is more difficult than setting the Goal. Imagine pursuing a Goal until every possible avenue to succeed has been exhausted. A question for wrestlers to ask themselves is whether they are willing to fully commit themselves to a Goal. If that question can be answered in the affirmative, an athlete will be well on the way.

Committed individuals are:

- honest with themselves

- cannot blame others for their shortcomings
- will not look for an escuse

I believe that there are things that wrestlers and coaches can do to make committing to a Goal a reality.

- be realistic about what you might be able to accomplish

- it is also important for the athlete and the coach to be on the same page regarding individual and team   objectives
- a one-on-one meeting with every athlete is a very effective way for a coach to find out exactly what an athlete is thinking and what his or her Goals are

Set your Goal, commit yourself to the goal and do not let anyone or anything get in your way.

Attacking the Head

Typically, in our sport, we try to attack body parts that are at the most extreme leverage points like:

-top of the head

-ankles
-wrists

We attack these points because we encounter the least amount of resistance and we can generate the greatest amount of leverage. The closer we get to the center of an opponent’s body, the more resistance we encounter until we reach the point of complete control.

Wrestling from the neutral position offers the greatest number of opportunities to attack the head.

1) It is one of the most effective ways to get an opponent tired.

2) It is one of the most effective ways to pull an opponent out of position.

3) It is the most effective way to set-up takedowns.

There are three key techniques that should be considered when you attack the head.

1) A quick hard snap and attack is very effective on almost any leg shot.

2) Pulling and forcing the head is another great way to create an effective opening.

3) The third option would be to snap and control the head.

How do we continue to improve our technique for attacking the head?

-power(strength training)

-conditioning(specific strength training exercise's + increasing number of repetitions)
-precision technique(working on position, proper mechanics, timing and a lot of repetitious drilling)