Neutral:
Hand Fighting: –Cary Kolat
- Establish Inside control
- Always try to bring opponent head down and away, toward a front headlock position, bring to mat if can
- Take eye sight away, wear opponent out
- Push opponent, feel reaction back, hard collar tie moving head away and circling our feet, maintaining a good stance
- Objectives: Break opponent stance so we can shoot or force a bad shot, make opponent carry our weight, wearing them out
Fundamental movement techniques – Shadow Wrestling: Cary Kolat
- Maintain good stance, weight on toes
- Change level
- Box / Square Stance (motion circle to right / left)
- Stagger/Sugar foot Stance (move forward, backward, and lateral)
- Shots (high crotch, double leg, low single, sweep single)
- Setups: Under Hook, Arm drag, Attack Fakes
- Defense: Down Block, Sprawl
Drills:
-
- Wrestling Essentials – Dan Gable
- Hip Heist – Dan Gable
- Lifting Drill – Dan Gable
- Drills For Beginner Wrestlers (youth) – Jason Layton
- Sprawl-Spin-Drill – Ken Chertow
- Change level Shooting Drill – Bruce Steinel
- 15 Footwork Drills to a Better Stance – The Wrestling Coach
Techniques:
- Knee Exchange – Joe Scioli
- Standing Granby to Peterson– Cary Kolat
- Duck under to lift – Cary Kolat (this same technique can be used as a mat return when our opponent stands up from bottom)
Folkstyle core techniques: