Page 150 - Safe Wrestling

Marina Dobnik and Rok Vatovec

Table 10.3 Wrestling Plus Warm-Up Programme, Part 2 – Core, Leg Strength and
Balance
7 Level 1 – hand presses: athletes stand facing
each other and grasp each other’s hands firm-
ly with elbows flexed. From this position they
attempt to press their hands upwards, extend-
ing both arms above the head, and return to the
starting position.
Level 2 – hand presses in a squat: athletes stand
facing each other and grasp each other’s hands
firmly with elbows flexed. From the starting po-
sition both simultaneously attempt to press
their partner’s hands while flexing the hips and
knees (squat) and extending the shoulders.
Level 3 – fit-ball presses: athletes stand fac-
ing each other with a fit-ball placed between
them and their hands resting on the ball, elbows
flexed. From the starting position both simul-
taneously press the fit-ball upwards, extend-
ing the arms above the head, and return to the
starting position.
Totalduration: 2sets, 1minute.
8 Level 1 – pulls: athletes stand facing each other
and grasp each other’s hands with arms extend-
ed, knees flexed to approximately 90°. From this
position, they further flex the knees and then
return to the initial position.
Level 2 – alternating pulls: athletes stand facing
each other and grasp each other’s hands with
arms extended, knees flexed to approximately
90°. From the starting position they alternately
flex and extend the elbows.
Level 3 – pulls on a BOSU ball: athletes stand
facing each other on a BOSU ball. They grasp
each other’s hands with arms extended, knees
flexed to approximately 90°. In this position
they perform the pulling task while continuous-
ly maintaining balance on the unstable surface.
Totalduration: 2sets, 1minute
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