How do you wrestle; learn some techniques by reading this article.
Wrestling is a complex sport both physically and mentally and learning proper techniques and essential body positioning is the key to becoming a successful wrestler.
There are three basic wrestling positions neutral, down and top. Each position should be preformed with a low center of gravity where all body parts function as a coordinated unit. There are, however, a couple of things to remember in any stance or position; always keep your head up and maintain a wide balanced base (as the car commercial states, "Wider is better.").
NEUTRAL OR STANDING STANCE
A good solid stance is very important to achieving a successful takedown. Two basic stances are used by wrestlers a square stance and a staggered stance. Young inexperienced wrestlers may find the staggered stance easier to execute.
In a staggered stance a wrestler's weight is evenly distributed on the balls of the feet with one foot forward and already planted and ready. Keep your head up with your knees bent. The left foot is firmly planted under the hips with the toe turned out to just under a 90 degree angle. This foot will be the driving force when starting any quick forward motion. in a Drive step or Drop step. Hands should be in front with the palms down. This hand position helps keep the wrestlers weight forward.
If the drive step or drop step are performed while lowering the hips a wrestler can effectively demonstrate a penetrating motion with the right knee. Wrestlers should practice moving in a staggered stance easily including pivoting, sideways and front and back movements Avoid crossing your feet or getting them to close together.
Another important part of the standing stance is using your hands to gain inside position and control. Wrestlers should avoid tying up an opponent unless you can move them around to set up a takedown. Hands should be used on the inside to assert control and get into the best position possible. Beginning wrestlers should practice an inside tie-up and release drill.
BASIC DOWN POSITIONS
The proper down stance positions your weight back over the hips with your head and shoulders up. This position is not a difficult one but it is an un-natural stance where you should use your legs and back instead of your arms. Establishing a good solid base is critical. Legs need to be braced open wide to keep your center of gravity low. Wrestlers should be warming up with exercises that focus on flexibility to effectively execute down positions. Tucking your toes under while positioning increases mobility and quickness while preventing ankle rides.
If a wrestler ends up on his stomach in a bad defensive position they should not try to get up using the arms. Arms are weaker than a wrestlers legs. The Hip Heist is a movement drill to teach the concept of weight positioning using agility to shift your weight alternately from your hands and then the feet. The Knee Scoop, Hip Heist and other reversal escape moves should always return to the base position.
TOP STANCE
An effective top stance is trying to achieve two goals. One is to keep the opponent from escaping or preventing them from executing a reversal. The second goal is to control the opponent down to the mat, and turn them over for the pin.
The top wrestler should try and maintain a covering position and flow with the opponents movements keeping him off balance. Keep your hips tucked in close. The hip area is controlled by keeping the forearms inside and hooked close to the hips. The elbows are used to restrict the defensive wrestlers leg movements and block his braces. If the bottom wrestler stands up the top man will then be in position to go up with him while still being in control.
Beginning wrestlers should concentrate on the principles of position, restricted movement and covering.
