8 lesson Competition Training Package Lesson length : 1hour
Lesson 1: Safety / Warm Up Soll Drills Backward Breakfall Forward Breakfall Side Breakfall
Standing Basic Standing Wrestling Stance Basic Standing Wrestler Grip (Collar & Elbow)
Position Transitions Side Control to Kuzure Kesa Gatame Kuzure Kesa Gatame to North South North South to Mune Gatame Mune Gatame to Knee Ride Knee Ride to Mount
Escapes Mount Escape – Bridge & Roll to Closed Guard Posture in Guard, to Break Guard Open & Stand Up
Backward Break Fall
Start with feet apart, Arms crossed to your shoulders Squat back low towards the floor Rock backwards, curving your back as you rock Keep your head tucked in to avoid contact on the floor Slap the ground with your palms and arms just before your shoulder blades make contact with the ground Arms should be out at 45o, hands in line with your belt Let your hips rise off the floor when you break fall.
Forward Break Fall
Start in a standing position feet apart Face your palms forward Forearms at a 45-degree angle Fall forward and turn your head to the side Land on your hands and forearms Do not let your knees or stomach touch the ground The Forward Break Fall is essential to learn to prevent injury from falling face first onto the ground. Ensure that you have a strong body when your palms and forearms impact on the ground.
Side Break Fall
Start standing Bring your leg and same side arm out to the side Squat down towards the floor Rock sideways, curving your back as you rock Keep your head tucked in to avoid contact on the floor Slap the ground with your palm and arms just before your shoulder blade make contact with the ground Arms should be out at 45o, hands in line with your belt Let your hips rise off the floor As your legs return to the floor, ensure your straight leg remains straight ensure your bent leg remains bent Do not let your legs cross each other Slap the floor again with your arm as your straight leg slaps the ground and the ball of your foot on your bent leg hits the ground.
Basic Standing Wrestling Stance
Basic Standing Wrestling Grip
Side Control to Kuzure Kesa Gatame
Kuzure Kesa Gatame to North South
North South to Mune Gatame
Mune Gatame to Knee Ride
Knee Ride to Mount
Mount Escape – Bridge & Roll to Closed Guard
Posture in Guard, to Break Guard Open & Stand Up
Walk your hands back and posture while held in guard Put your knee in the middle of their tailbone, push their hips down and lean back, this will create leverage helping break open the guard When this opens the Guard stand up and slide your hands down to hold your partner’s knees
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