Basic Stance

A basic stance is your foundation for attacks, movement, and defense. Maintaining a good basic stance will enable a wrestler to be in position to shoot, defend an opponent’s attacks, and move effectively. A basic stance is important at all wrestling levels. For this video, 6x National Champion and US…

Basic Penetration Shot

A basic penetration shot is used for many wrestling attacks. Attacks using the penetration step include double legs, single legs, and high crotches. This movement will allow the wrestler to penetrate deep on his opponent and maintain good position to finish the attack. For this video, 6x National Champion and…

Sprawl

A basic sprawl is used when defending against an opponent’s attack. The sprawl can be practiced as part of your basic movements without a partner. The importance of a good sprawl is to get your legs away from your opponent and your weight on top of them. A sprawl will…

Drill Bodylock Adjustment

The bodylock position is a neutral position. Increase control and gain an advantage with your bodylock by adjusting to a better position than your opponent. From a better position you will gain control and open up additional offensive takedown opportunities. Create a drill by changing positions back and forth with…

Pummeling Drill

Pummeling is an essential technique to move your opponent, change a position, or gain a superior position to set up offensive attacks. The pummeling drill can be practiced at all levels of intensity. Pummeling is essential to set up offensive techniques including headlocks, arm throws, double legs, body locks, and…

Drill For Upper Body Throws

Upper body throws are one of the most effective ways to bring an opponent to the ground. In wrestling, there are countless variations and setups for upper body throws. The key to all upper body throws is footwork. In this video, 6x National Champion and US Olympic wrestler Heath Sims…

Drill Hand Fighting

Hand fighting is one of the foundational skills in wrestling. It is used in the standing position to setup all takedowns and keep an opponent on the defensive. The better you become at hand fighting, the more opportunities for takedowns you will have. In this video, 6x National Champion and…

Drill Maintaining Good Position On Takedowns

The ability to maintain good position through takedowns is one of the foundational skills in wrestling. The better you become at maintaining good position, the more opportunities for takedowns you will have. In this video, 6x National Champion and US Olympic wrestler Heath Sims demonstrates a drill for maintaining good…

Drill Double Leg Penetration

The double leg is a high percentage takedown. The double leg can be performed using many setups and finishes. It is very important to get deep penetration on your shot in order to counter your opponent’s defense and be in a good position to finish. Learning to get good penetration…

Underhook Position Basic Setup Elbow Pop

The underhook position can be used to control your opponent and set up many different takedowns. Securing the underhook position can occur from a variety of pummeling situations. Properly controlling an underhook will put your opponent on the defensive as well as set up multiple offensive takedown opportunities. For this…

Bodylock Adjusting Your Grip

The bodylock position is a neutral position. Increase control and gain an advantage with your bodylock by adjusting to a better position than your opponent. From a better position, you will gain control and open up additional offensive takedown opportunities. Create a drill by changing positions back and forth with…

Headlock Escape On The Ground

While good offensive takedowns are the key to scoring points, developing strong takedown defense is equally important. As one of the most common throws in wrestling, it is critical to develop multiple defenses against the headlock. In this video, 6x National Champion and US Olympic wrestler Heath Sims demonstrates a…

Single Leg Defense Against Basic Takedown

While good offensive takedowns are the key to scoring points, developing strong takedown defense is equally important. Good takedown defense can often be transitioned into offensive attacks. In this video, 6x National Champion and US Olympic wrestler Heath Sims demonstrates basic single leg degense.

Outside Single Leg Basic Setup Elbow Pop

The outside single leg takedown is one of the most widely used takedowns in wrestling. Timing your single leg attack as your opponent reaches forward with one arm is a very common setup. Single legs can be executed using many different setups and finishes. Maintaining good position on a single…

High Crotch Defense Against Basic Takedown

While good offensive takedowns are the key to scoring points, developing strong takedown defense is equally important. Good takedown defense can often be transitioned into offensive attacks. In this video, 6x National Champion and US Olympic wrestler Heath Sims demonstrates basic high crotch defense.

Outside Single Leg Basic Setup Head Snap

The outside single leg takedown is one of the most widely used takedowns in wrestling. Using a head snap is a very common and effective setup for the single leg takedown. By snapping your opponent’s head down, you will get an upward reaction that creates an opportunity to shoot your…

Double Leg Defense

Successful defense against a double leg requires the correct hip pressure and a good sprawl. Sprawling is a basic defensive technique that can be quickly learned and easily used at all levels of wrestling. For this video, 6x National Champion and US Olympic Wrestler Heath Sims demonstrates sprawling to defend…

Double Leg Takedown

The double leg is a high percentage takedown. The double leg can be performed using many setups. Starting the double leg with a good setup will result in good penetration. When in deep on a double leg, driving sideways to finish is most common. For this video, 6x National Champion…

Defense Against Double Under Hooks

The double underhook position is a strong offensive attack and control position. Defense must start immediately when in a double underhook position. A small amount of space must be created in order to pummel out of this position. For this video, 6x National Champion and US Olympic Wrestler Heath Sims…

Foot Work For Upper Body Throws

Upper body throws are one of the most effective ways to bring an opponent to the ground. In wrestling, there are countless variations and setups for upper body throws. The key to all upper body throws is footwork. In this video, 6x National Champion and US Olympic wrestler Heath Sims…

Double Underhook Control

The double underhook position is a strong offensive attack and control position. Getting into the double underhook position requires pummeling and off balancing. Staying in good position with double underhooks will allow you to control your opponent and set up takedown attacks. For this video, 6x National Champion and US…

Underhook Position Basic Setup 2-On-1

The underhook position can be used to control your opponent and set up many different takedowns. Securing the underhook position can occur from a variety of pummeling situations. Properly controlling an underhook will put your opponent on the defensive as well as set up multiple offensive takedown opportunities. For this…

Drill Double Leg Takedown Defense

Double leg defense is essential for a successful wrestler. Defending a double leg takedown can occur multiple times throughout a wrestling match. Learning to use your hips to stop the forward momentum of the shot will improve your defense and allow for a better sprawl. For this video, 6x National…

Top Position Half Nelson

The top position is one of the most important positions in wrestling. The ability to control an opponent from the top and keep them on the ground can have a huge impact on the outcome of a competition. In this video, 6 time National Champion and US Olympic wrestler Heath…