9781422278772

20-20-20 high-pace, quick motions (push-ups, sit-ups, or squats) Sprints 1:30 min. (sprint, bounce, sprint, bounce, etc.) Escapes/Rev 2 min. 20-20-20 high-pace, quick motions (push-ups, sit-ups, or squats) Escapes to Takedown 3 min. Jog 1 min. Hand Fight 3 min. (30 sec., bounce) Sprints 1 min. Live Wrestling 5 min. (feet don’t stalemate more than 10 sec. keep moving) 10-10-10 High-pace, quick motions (push-ups, sit-ups, or squats) Shadow wrestling 2 min. (1 min to 30 sec. break, lots of motion) Stretching for two and a half minutes before beginning this routine would make it thirty minutes in total. Kolat recommends starting to warm up about forty-five minutes before the first match, and not to hold back. His experience is that exposing the body to fatigue will program it to respond and fight through it rather than quit. Concentrate Perhaps the toughest part of match-day preparation is getting in the necessary mind- set to be successful. Nerves and anxiety need to be overcome or controlled. Negative thoughts must be expunged . A calm, confident space must be found. If this is not

Jogging in place is a common element to start a wrestling warm-up.

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