Page 148 - Safe Wrestling

Marina Dobnik and Rok Vatovec

Table 10.2 Continued from the previous page
3 Pulling each other: athletes stand facing each
other at a distance at which they can reach each
other with their hands. They grasp hands and
attempt to pull each other.
45 seconds each athlete.
4 Alternating hand pushes: athletes stand fac-
ing each other. They place their palms together
at chest height and shift their body weight for-
wards. Once all the weight is on the hands, they
slowly and in a controlled manner push against
each other, with one arm flexed and the other
extended, then switch.
1minute.
5 Neck exercises: one partner is in a quadruped
position (on all fours), the other stands behind.
The standing partner then applies smooth resis-
tance to guide the neck in different directions:
downwards, upwards, left and right.
20 seconds for each movement.

6 Bridge: athletes stand facing each other and
grasp each other’s hands firmly. With the part-
ner’s assistance, one athlete slowly falls back-
wards into a bridge position, carefully arch-
ing the neck and upper back towards the mat.
45 seconds each athlete.
Notes AI-generated images, based on United World Wrestling (n.d.).

Second Block: Trunk and Leg Strength and Balance (9 minutes)
The second block of exercises, including detailed exercise descriptions,
progression levels, and key coaching points, is presented in Figure 10.2.
In the second part of the programme, the warm-up focuses on strength-
ening the musculature of the trunk, shoulders, and lower limbs, while
simultaneously improving balance and neuromuscular control. Each ex-
ercise is organised into three progressively more demanding levels of dif-
ficulty. Athletes begin at Level 1 and progress to the subsequent level on-
ly once they are able to perform the previous level correctly and for the
prescribed duration without difficulty. The exercises included within this
block are presented in Table 10.3 (pp. 150–152).

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