Dot Drill

Dot Drill

This dot drill is an excellent exercise to improve agility and foot speed. Quickness on the feet is an essential aspect of wrestling.  

     

.D             .E  

      .C

 

.A            .B

4 dots are placed on the floor in a 3 by 2 feet retangle with the fifth dot placed in the centre. It works best if a 3” round dot is painted on the floor.  An athlete at home can use anything approved by his/her parents to mark his dots. There are five separate dot drills. Each pattern is done a total of six times.

I.                   Up and Back

A.     Start with one foot on A and the other on B.B.     Jump quickly to C with both feet then to D and E with one foot on each.C.     Now come backwards the same way.D.     Repeat 5 more times.

II.                Right Foot

A.     Your feet should be on dots A and B. Now go to dot C with your right foot.B.     Now go in order on your right foot: Dots E – D – C- A – B.C.     Repeat 5 more times.

III.             Left Foot

A.     You will end the right foot drill on Dot B. Now go to C with your left foot.B.     Now go in order on your left foot: Dot E – D – C – A -  B.C.     Repeat 5 times.

IV.              Both Feet

A.     You will end the left foot drill on Dot B. Now go to C with both feet.B.     Now go in order with both feet: Dot E – D – C – A – B C.     Repeat 5 more times

V.                 Turn Around

A.     You will end the both feet drill on Dot B. Now go to C with both feet as in the up-and-back (Drill #1)B.     Now go to dots D and E with both feet split as in the up-and- back Drill 1C.     Now quickly jump and turn 180 degrees and face the other way. You should be on Dots D and E.D.     Hit C with both feet and then A and B with feet split.E.      Now turn quickly again with a 180 degree spin with your feet landing on A and B.F.      Repeat 5 more times.

A simple way to think when doing the right foot, left foot and both feet drills is IN (IN to the middle – C), OUT (OUT to E), ACROSS (Across to D), IN (in the middle –C), OUT (Out to A) and ACROSS (across to B) IN-OUT-ACROSS-IN-OUT-ACROSS  (Hour glass shape).

Dot Drill Standards
	Athletes under 190 lbs.	Athletes over 190 lbs.
Great	55 seconds	55 seconds
All Canadian	45 seconds	45 seconds
All World	40 seconds	40 seconds
*Subtract 0.5 seconds for every dot missed

High School Records

Boys: Michael Brown Poplar Bluff, Missouri 33.37 seconds

Girls: Kristian Meyers Poplar Bluff, Missouri 37.77 seconds 

Evaluation:

Time (seconds)	Percentage
<44	100%
44-45.9	95%
46-47.9	90%
48-49.9	85%
50-51.9	80%
52-53.9	75%
54-55.9	70%
56-57.9	65%
58-59.9	60%

Body Weight (lbs.) Handicap Adjustment
Body weight in pounds	-Seconds
160-179	-0.5
180-199	-1.0
200-219	-1.5
220-239	-2.0
240-259	-3.0
260-279	-4.0
280-300	-5.0
*Subtract 0.5 seconds for every dot missed

Grind Match

The Grind Match

In 1996 USA Olympic Wrestling Champion (1984) and National Coach Steve Fraser, introduced me to his famous “grind” match. Since this time our club has used this training method to help develop champions. Team Impact wrestlers look forward to and enjoy this training method. Thanks Steve! 

What is the ‘grind’ match?               

A full-out 1 hour to 2 hours straight continuous (no breaks) wrestling match.  Objective:To break your opponents will.  General Rules:

 -          Absolutely no stopping, full out and continuous wrestling on the feet and in parterre.

-          No water breaks. -          Gradual release of pinning or top parterre positions upon coach’s instruction. This allows for the opponent to develop the ability to escape and/ or ability to fight off their back, as well as it teaches the top wrestler how much they can relax to maintain their top position.

-          Stop only to clean blood or for serious injuries 

Purpose:       

 -          Develops mental toughness. -          Improves overall wrestling physical conditioning.

-          Perfects technique because strength and conditioning can no longer compensate for poor technique when fatigue sets in.

-          Develops a better feel for techniques and gets athletes to use their opponent’s movements and or actions against them.

-          Improves the ability to wrestle relaxed and know when to explode.

-          Expands an athlete’s ability to chain wrestle or use second moves.

-          Provides the opportunity to perfect parterre breakdowns, escapes, pining, and riding.

-          Develops the ability to know how much force to use in pinning by not over fatiguing the arms

.-          Improves movement and reactions.

-          Provides an opportunity to learn how to recover during a match.

-          Trains athletes to keep moving no matter what happens

-          The ability to not give in to fatigue

-          Enhance ones fighting spirit.

Skipping Routine Drill

 

This routine should be done the first couple of times without a skipping rope. With or without a skipping rope this routine will produce results.

Set-up Instructions

Visualise a pattern on the floor as illustrated below. Spots are identified as follows:                                 E                                                                                                                                

A	B
D	C

                 

Routine                                                        

Do exercises in order from 1 to 8. The entire program should be done the first time without a rope.

1. 50 regular jumps with both feet on spot D.
2. 50 side-to-side jumps with both feet- from spot D to spot C and back.
3. 50 times both feet forward and back- from spots D to A and back.
4. 25 times one foot side-to-side- spots D to C.
5. 25 times other foot side to side- spots D to C.
6. 25 times one foot jump forward and back- spot D to spot A and back,
7. 25 times on the other foot jumping forward and back- spots D to A and back.
8. 50 times boxer shuffle- switching lead stances, 2 jumps on right foot lead both feet- 2 jumps on left foot lead; count each time you change lead legs
9. 25 times triangle jump left foot- Spots D to E to C and back.
10. 25 times triangle jump right foot- Spots C to E to D and back.
11. 25 times figure 8 on one foot- spots C to A to D to B to C.
12. 25 times figure 8 on the other foot using the same pattern.

                                                               

Skipping Routine Evaluation
Time	Percentage	Handicap
< 4:30	100%	Over 220lbs. – 30 sec
4:31 – 4:59	95%	210 to 209lbs –20 sec.
5:00 – 5:29	90%	200 to 209 –10 sec.
5:30 – 5:59	85%	190 to 199 –5 sec.
6:00 – 6:29	80%
6:30 – 6:59	75%
7:00 – 7:29	70%
7:30 – 7:59	65%
8:00 – 8:29	60%
8:30 – 8:59	55%
9:00 – 9:30	50%
>9:30 & not quitting	40%

 

Pyramid Drill

The Standard Pyramid

This is a circuit drill designed to improve stamina and mental toughness. Usually done at the end of practice. The drill may be modified at various times. In order to maximize the benefits of this drill the athlete must perform it to 100% intensity. This means no jogging.The harder the athlete performs this drill the greater the benefits will be. 

The numbers to remember are 3 and 5The athlete will sprint from one end of the mat to the other and complete 5 repetitions of an exercise, then sprint to the other end and complete another 5 repetitions, then sprint and do another set of 5 repetitions. For example 3 repetitions and of 5 sets with a full-out sprint in-between each set.Do this for push-ups; sit-up; and burpees. Conclude with 3 sprints touching the matt. 

The drill looks like this:

Sprint- 5 push-ups

Sprint- 5 push-ups

Sprint- 5-push-ups

Sprint- 5 sit-ups

Sprint- 5 sit-ups

Sprint- 5 sit-ups

Sprint- 5 burpees

Sprint- 5 burpees

Sprint- 5 burpees

Sprint touch end of mat

Sprint touch end of mat

Sprint back to end of mat

Dot Drill for foot speed

The Dot Drill for Foot Speed  

Being able to move quickly on our feet is crucial for success in any sport. Success in wrestling is often determined by explosive reactions on the feet. The ability to score points and counteract the opponent’s actions is founded upon the ability to be light, agile and quick on the feet. The following drill if practised regularly will prove to improve your foot speed.   

                  

·D          ·E

         ·C 

·A                     ·B 

5 dots are placed on the floor in a rectangle shape 2 feet by 3 feet. It works best if a 3” round dot is painted on the floor.  An athlete at home can use anything approved by his/her parents to mark his dots. There are five separate dot drills. Each pattern is done a total of six times.

I.                   Up and Back

A.     Start with one foot on A and the other on B.

B.     Jump quickly to C with both feet then to D and E with one foot on each.

C.     Now come backwards the same way.

D.     Repeat 5 more times.

II.                Right Foot

A.     Your feet should be on dots A and B. Now go to dot C with your right foot.

B.     Now go in order on your right foot: Dots E – D – C- A – B.

C.     Repeat 5 more times.

III.             Left Foot

A.     You will end the right foot drill on Dot B. Now go to C with your left foot.

B.     Now go in order on your left foot: Dot E – D – C – A -  B.

C.     Repeat 5 times.

IV.              Both Feet

A.     You will end the left foot drill on Dot B. Now go to C with both feet.

B.     Now go in order with both feet: Dot E – D – C – A – B

C.     Repeat 5 more times

V.                 Turn Around

A.     You will end the both feet drill on Dot B. Now go to C with both feet as in the up-and-back (Drill #1)

B.     Now go to dots D and E with both feet split as in the up-and- back Drill 1

C.     Now quickly jump and turn 180 degrees and face the other way. You should be on Dots D and E.

D.     Hit C with both feet and then A and B with feet split.

E.      Now turn quickly again with a 180 degree spin with your feet landing on A and B.

F.      Repeat 5 more times.

A simple way to think when doing the right foot, left foot and both feet drills is IN (IN to the middle – C), OUT (OUT to E), ACROSS (Across to D), IN (in the middle –C), OUT (Out to A) and ACROSS (across to B) IN-OUT-ACROSS-IN-OUT-ACROSS  (Hour glass shape).

Dot Drill Standards

                                                Athlete             Large Athletes                         

Good                                       55 sec.             60 sec.

Great                                        55 sec.             55 sec.

All Canadian                             45 sec.             45 sec.

All World                                 40 sec.             40 sec.

*Subtract 0.5 seconds for every dot missed

High School Records

Boys: Michael Brown Poplar Bluff, Missouri 33.37 seconds

Girls: Kristian Meyers Poplar Bluff, Missouri 37.77 seconds

Evaluation

Time	Percentage
<44 seconds	100%
44-45.9	95%
46-47.9	90%
48-49.9	85%
50-51.9	80%
52-53.9	75%
54-55.9	70%
56-57.9	65%
58-59.9	60%

Adjustment

Body weight                -Seconds

160-179                       -0.5

180-199                                             -1.0

200-219                                             -1.5

220-239                                             -2.0

240-259                                             -3.0

260-279                                             -4.0

280-300                                             -5.0

*Subtract 0.5 seconds for every dot missed