Page 149 - Safe Wrestling

Wrestling Plus

Part 2: Core, Leg Strength,
and Balance 9 minutes
LEVEL 1 LEVEL 2 LEVEL 3
7. Shoving Hands 7. Shoving Hands in Squatting 7. Shoving Fit-Ball
The athletes grasp their hands with Position 1Ș} > ẇL>] LœÌ ÌÀÞ Ìœ à œÛi
arms bent. Both try to shove the The athletes try to shove the hands Ì i ẇL> iÝÌi˜`ˆ˜} Ì iˆÀ ÜÀˆÃÌÃ
>˜`à iÝÌi˜`ˆ˜} Ì iˆÀ ÜÀˆÃÌà œÛiÀ of the other while both bend knees over their head.
their heads. >˜` iÝÌi˜` à œÕ`iÀð
2 sets -1 min each 2 sets -1 min each 2 sets -1 min each
8. Pulling 8. Pulling Alternately 8. Pulling in Bosu
Grasp their hands with arms Grasp their hands. Both alternately The athletes stand on Bosu. Grasp
iÝÌi˜`i` >˜` Ž˜iià yiÝi` ™ä iÝÌi˜` >˜` yiÝ Ì i iLœÜ° Ì iˆÀ >˜`Ã ÜˆÌ >À“à iÝÌi˜`i`
`i}Àiið /ÀÞ Ìœ yiÝ Ì iˆÀ Ž˜iià >˜` Ž˜iià yiÝi` ™ä `i}Àiið
more and return to original position.
2 sets -1 min each 2 sets -1 min each 2 sets -1 min each
9. One Leg Stance 9. One Leg-Side Rotation 9. One Leg-Side Rotation on Bosu
Hold one of your partner’s legs Rotate the standing leg to the side. Rotate the standing leg to the side.
straight while he tries to squat and Try to keep both legs straight while Try to keep both legs straight while
straighten the other. turning the body laterally. turning the body laterally.
30 sec each leg 30 sec each leg 30 sec each leg
10. Combat with Raised Legs 10. Combat with Raised Legs 10. Combat with Raised Legs
The athletes sit with legs slightly Alternately on Bosu
bent, soles touching. Push the Push the partner and alternately The athletes sit on Bosu. Their legs
partner. ÌÀÞ Ìœ iÝÌi˜` >˜` yiÝ Ì i Ž˜iið should be slightly bent, soles
touching. Push the partner.
2 sets -30 sec each 2 sets -30 sec each 2 sets -30 sec each
11. Push Ups 11. Push Ups-Supine 11. Push Ups on Bosu
The athlete does push-ups while his The athlete does push-ups on The athlete does push-ups on Bosu
partner hold his feet in the air. supine position while his partner while his partner hold his feet in
hold his feet in the air. the air.
45 sec each 45 sec each 45 sec each
Figure 10.2 Wrestling Plus Warm-Up Programme, Part 2 – Core, Leg Strength and
Balance (adapted from United World Wrestling, n.d.)
Third Block: Wrestling Simulation Exercises (3 minutes)
The third block of exercises, including exercise descriptions and practi-
cal implementation guidelines, is presented in Figure 10.3. In the third
and final part of the programme, the warm-up focuses on sport-specific
dynamic exercises specifically adapted to the characteristic movement
patterns and neuromuscular demands of wrestling. This block includes
the exercises presented in Table 10.4 (p. 152).
Wrestling Plus represents one of the most comprehensive and evidence-
based preventive warm-up programmes currently available in freestyle
wrestling. Randomised and experimental studies have demonstrated

Part 3: Wrestling Simulation 3 minutes

12. One Leg Extension 13. Standing Wrestling 14. Pushing Wrestling
One leg stance, and the soles of The athletes stand facing each The athlete stands behind his
Ì iˆÀ viiÌ Ìœ}iÌ iÀ >˜` ÌÀÞ Ìœ iÝÌi˜` other and make wrestling partner and pushes him while he
the leg up-wards. movements (ie: pummel, fakes, ܜÀŽÃ ̜ “>ˆ˜Ì>ˆ˜ «œÃˆÌˆœ˜ ­ÃÌ>˜Vi®°
>˜` w} ̈˜}] iÌVo®°
30 sec each leg 1 min total 30 sec each athlete
Figure 10.3 Wrestling Plus Warm-Up Programme, Part 3 – Wrestling Simulation
Exercise (adapted from United World Wrestling, n.d.)

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