Practice 2

Thursday, September 10, 2026

7:00 PM – 8:30 PM

Farmington High School

Bottom base, hand control, and stand-up

Secondary focus: Phase 1 • Foundation

Build an automatic first move and teach wrestlers to protect their base under pressure.

Practice Plan

90–75

minutes

Warm-up

Poison Ball

Build energy, awareness, and movement.

75–65

minutes

Warm-up wrestling

Motion on the feet (P1) Motion to shots no finish (P2) Motion to shot w/ finish (P3) Plan A on bottom

65–40

minutes

Technique • Bottom

Build a base from belly (7); inside hand control (6); stand-up and hip separation (7); mat return defense and immediate rebuild (5)

Hands first. Head and chest rise together. Never accept the return.

40–30

minutes

Hard drilling (Bottom Heavy)

Hand Fighting Danger Zone Drill 30:30 Takedowns Counter Shots Front Heads Motion on bottom 30:30 Stand Ups Cat and Mouse Switch/Sit out Foot Work Drills

Stay in contact Stand ups Quick Transitions

30–10

minutes

Live • Groups of 3

40-sec bottom situations; 3 rounds from referee’s position and 2 after a mat return

Fresh top each go. Bottom earns escape or reversal; top earns 10-sec ride.

10–0

minutes

Conditioning

Core Burn Out