Expert- Double leg takedown

Double leg takedown expert level video.

http://www.youtube.com/watch?v=dcN8oeeaGMM

Novice- Double leg takedown

Double leg takdown, novice skill video.

http://www.youtube.com/watch?v=4-hV9Qo71aE

Drill- Double leg takedown

                                                      One leg bent over row 

To perform the one leg bent over row: 

Begin by balancing on one leg with your arms extended and then contract the biceps, abdominal, shoulder and back muscles as you lift the weight up and crunch your shoulder blades.  

To enhance performance of the double leg take down, you would want to increase the strength in your quadriceps as well as your abdominals, back, shoulders and bicep muscles.  Balancing on one foot contracts the abdominal muscles and as you lift the weights up your shoulders, back and biceps contract concentrically.  On the downward motion to relaxation is eccentric contraction.

Double leg takedown- Stance phase

Cues: Elbows flexed 90 degrees, knees flexed, fingers extended, head up, eyes forward


                    Expert                                                 Novice

The stance phase of the double leg take down begins in the neutral wrestling position.  Both hand infront of your body, knees slightly flexed, eyes looking forward at your opponent.  Your elbows should be flexed at 90 degrees with your hand ready to defend your opponent.  It's important to have a solid base of support when wrestling in the neutral position.

Double leg takedown- Prep phase

             Expert                                         Novice

The prep phase of the double leg takedown is to step with your lead leg forward, (which is my right leg) flex the knee and drop down on that knee as I force my body weight and drive into my opponent. 

Double leg takedown- Movement phase

                Expert                                             Novice

As the left leg drops to the knee the right legs steps up and plants a firm base to continue to attack and drive your opponent to the mat.  Both arms and hands cup around the back of the knees of your opponent as your biceps contract while lifting..  It's important to keep your back straight with your head up.  As you drive forward and bend slightly to the left, lateral flexion occurs as you compress  with your left side of body and cause tension to the right side. 

Double leg takedown- Follow-through phase

            Expert                                                   Novice

Lift your opponents legs as you drive forward with your force and momentum.  Fully contracting and extending the legs to provide maximum strength and power toward overwhelming your opponent.