Page 151 - Safe Wrestling

Wrestling Plus

Table 10.3 Continued from the previous page
9 Level 1 – single-leg stance: athletes stand fac-
ing each other. One athlete holds the partner’s
non-weight-bearing leg while the partner at-
tempts to flex the stance leg (single-leg squat);
the non-weight-bearing leg remains extended.
Level 2 – single-leg stance with lateral trunk
flexion: athletes stand facing each other. One
athlete holds the partner’s leg, which is exter-
nally rotated at the hip. While maintaining bal-
ance, the athlete performs lateral trunk flex-
ions, keeping both legs extended.
Level 3 – single-leg stance with lateral trunk
flexion on a BOSU ball: athletes stand facing
each other. One athlete holds the partner’s leg,
which is externally rotated at the hip, while the
partner stands on a BOSU ball with the stance
leg. While maintaining balance, the athlete
performs lateral trunk flexions, keeping both
legs extended.
Total duration: 30 seconds each leg.
10 Level 1 – leg pushing with raised legs: athletes
sit facing each other with knees slightly flexed
and the soles of the feet touching. They simul-
taneously push against each other’s feet for-
wards and backwards.
Level 2 – alternating leg pushing with raised
legs: athletes sit facing each other with the
knees slightly flexed and the soles of the feet
touching. They alternately push against the
partner’s feet, attempting to extend and flex
the knee.
Level 3 – leg pushing with raised legs on a BO-
SU ball: athletes sit facing each other on a BO-
SU ball with the knees slightly flexed and the
soles of the feet touching. They simultaneous-
ly push against each other’s feet forwards and
backwards.
Total duration: 2 sets, 30 seconds
Continued on the following page

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