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Technical
7th-12th Grade
Practice 4
Thursday, September 17, 2026
7:00 PM – 8:30 PM
Farmington High School
Top pressure, breakdowns, and wrist control
Secondary focus: Phase 1 • Foundation
Create forward pressure and connect a breakdown directly to control.
Practice Plan
Team Talk
90–75
minutes
Warm-up
Poison Ball
75–70
minutes
Warm Up Drilling
Down block to reattacks or front heads
No pause between takedown and top work.
70–45
minutes
Technique • Top
Pressure and tight-waist alignment (6); chop (6); spiral (6); near wrist/two-on-one (7)
Drive through shoulders. Hips follow hands.
45–35
minutes
Hard drilling
Segments
- Hand Fighting60s
- Danger Zone60s
- Shot Release60s
- Every Other Takedown60s
- Counter Shots60s
- Down block to shot offense 60s
- Motion on Bottom60s
- Stand ups or change overs60s
- Cat and Mouse60s
- Foot Speed60s
Stay in contact
Stand ups
Don't stop on your back
35–10
minutes
Live
Top and Bottom as well as Feet wrestling
10–0
minutes
Conditioning
Burn Out
Pressure stays legal and controlled.
