Wrestling Warm up

This dynamic warm up is to help train coordination and get wrestlers used to staying on the balls of their feet.  This warm up is a bit unorthodox but it encompasses many aspects that are often left out in wrestling training.  I have also included a dynamic mobility program which will not only improve range of motion, it will also stimulate core muscles and motor programs that wrestlers need to have to avoid injury.  The warm up is one of the most important aspects of training.  It brings blood flow to the tissues and wakes up the nervous system prior to engaging in intense activity.  Wrestling is a sport that requires many repetitive movements but they are often short ranges of motion allowing wrestlers to develop stiffness.  This type of training also causes diminished coordination.  These drills and exercises will challenge a wrestlers coordination and if performed daily, their athletic ability will be enhanced and injuries will be prevented.  

Most people gas out not because they are out of shape, but because they failed to be nourished, hydrated and/or did not warm up properly.  A good warm up should last approximately 15-30 minutes.  We will have to breathe very deeply and quickly while exerting maximal effort during competition and practice.  Our body has negative responses to activity that is ramped up very quickly.  It is a shock to your system.  We want our body to have already experienced some short duration high intensity bouts of activity prior to starting intense drills or walking on to the competition mat.  

Warm Up – 1 x each – can do length of room or around the room.  I would prefer going the length of the room.  Total should be 50-100 feet each.

 

Frankensteins 1 x, Knee to chest walks 1 x, Walking lunges 1x, Retro Walks 1x, Power Skips  3x, High Knees 3 x, Butt kicks 3x, Lateral Shuffle 3x, Carioca 3x, Backward Reach Runs 3x, Hip extension thrusts 3x, Small Bounding 3x, Straight knee bounding 3x, Bounding 3x, 2 foot jumps 1x, 1 foot jumps 1x, 2-1-1-2 jumps 1x, lateral jumps 1x each direction, backwards jumps 1x, Jaguar Walks 1 x, Gorilla Jumps 1 x, Bear Crawl forward 1x, bear crawl lateral 1 x, Bear Crawl Backwards 1 x, Crab Walks forward 1x, Crab walks Bwd 1 x,  Speed High Knees 10 x 5 yards 10 seconds as many reps ass possible – 10-15 minutes total

Next Move to Mobility – Forward and Lateral Leg Swings 3 x 10 each leg, Sumo Squats 10x, Overhead deep Squats 10x, Worlds greatest lunge 10 x, Forwards and backward Arm Circles 30 x each , Arm crosses 30 x, Trunk Rotations 10 x each side, Supine Trunk rotations reaches Single leg 10 x each side, Prone Press ups 10 x each, Supine to prone upper and lower body rolling 10 x each, prone to supine upper and lower body rolling 10 x each, Supine hip press bridges 10 x each side, q ped trail legs 10 x each leg each direction, mountain climbers 30x each foot, Kickovers 10 x each side, Diagonal In and out abs 10 x each side – no more than 10 minutes

Check it out

http://www.youtube.com/watch?v=t2t09AM9QmE