Staggered Stance

1. Start with your feet a little bit wider than shoulder width apart.

2. Bend your knees until your forearms can rest on your thighs.

3 . Your back should be slightly angled with your buttocks down and your head and chest up.

4. When you are low enough, bring one leg a step in front of you with the toe pointing directly ahead. This will serve as your lead leg—the leg that you step with to penetrate an opponent’s stance. Most wrestlers designate their stronger, more dominant leg to be their trail leg or “power” leg, but it depends which leg feels most comfortable. (Not sure? Think about what leg you would best kick a soccer ball with).

5. Most of your weight should be resting on your front foot.

6. Your shoulder, front knee, and foot (of your lead leg) should be somewhat aligned.

7. Your back leg, or trail leg should be slightly off to the side with your toe angled slightly away from you, though some wrestlers like the toe of their trail leg to point directly ahead for extra power on their shot. Play with the different positions to determine what’s best for you.

8. Once in position, bring your arms out in front of you. Your hands serve as your first line of defense, so dropping them at anytime could mean takedown or back points for your opponent.

Crossface

-ram your forearm into the face of your opponent

 -perform a crosssface for a defensive move only

 -you can use a crossface to go into a cradle

 The main thing to be aware about is that your not intentionally trying to break a nose or injure him. This move should be started less than a foot away from the wrestlers face. It is not a full speed move, just enough to move his head.

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.