Double leg takedown expert level video.
http://www.youtube.com/watch?v=dcN8oeeaGMM
Thursday, April 14, 2011
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.
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.
Double leg takedown- Recovery phase
Expert Novice
Recover on top of your opponent with a solid base and low center of gravity, body weight should be on your opponents back as you bounce on your toes to provide maximum pressure against your opponent. Its also important to obtain wrist control as well as ankle or waist control to secure the recovery position because in wrestling one move or motion continues to another as wrestling is a constant battle for position.
Drill- Low single
Toe touches
Toe touches is drill where you and a partner stand in the 6 foot, by 6 foot (practice) wrestling circle and continuously lunge forward to try and touch their toes. Everytime you touch the opponents toe it counts for a point. Your opponent may try and avoid you to simulate a live wrestling match.
The toe touches drill enhances the muscles and movement used to perform the low single leg takedown.
Lunges
To perform lunges step forward with one foot and back with the other, than stand back to the starting position. Then step forward with the opposite foot.
This drill will increase muscle strength and endurance to enhance performance of the low single.
Other ways to drill the low single:
To drill the low single, practice your ability to squat low to the ground by doing up-downs. Also practice stepping and lunging forward to a designated target. This will increase your ability to grab your opponents leg during a match situation. In the weight room the exercise 'squats' will increase your strength in leg muscles.
Low single- Stance phase
Expert Novice
The stance phase for the low single begin by facing your opponent in the neutral stance with your head up eyes forward, back slightly bent with your weight on your toes but comfortable.
Low single- Prep phase
Expert Novice
The prep phase is the initiation of the attack. It must be quick and efficient or the move will be unsuccessful and the angle of attack is very important to obtain the leg. Level change by squatting, (flexing the knees), crunching the abdominal muscles and preparing to lunge forward while aiming the right shoulder to the opponents left leg. This means your head will be in between your opponents feet, with your right ear touching the inside of your opponents ankle.
Low single- Movement phase
Expert Novice
Complete the lunge by striking your opponents inferior shin region slightly above the ankle with your shoulder and body mass which should cause his leg to buckle and fall backwards. It's important to be accurate and strike the shoulder directly to the inferior region of the shin. Extend and elevate the left arm which will strike against your opponents right leg to help the forward motion to force your opponent to the mat.
Low single- Follow-through phase
Expert Novice
Follow through by continuing the motion and driving with your legs as your opponent falls to his side and trys to defend. Firmly grasp the leg and begin to attack higher on the body to the waist and secure the position.
Low single- Recovery phase
Expert Novice
Recover on top of your opponent after you've secured the 'takedown' and gained 2 points. Its important to keep your body weight on your opponent to secure the position.
Drill- Drag out
Tricep Extension
To perform the tricep extension stand with your feet shoulder width apart, with your arms to the side. extend the elbow posterior until you reach 0 degrees of flexion.During the drag out movement phase the right arm is extended to block the inside of the opponents knee allowing you to pull on the elbow with your left hand and spin behind your opponent.
Doing tricep extensions will enhance your ability to block the inside knee during the movement phase of the drag out.
Spinning
Spinning is a drill that emphasizes an uncommon, akward movement. You must remain on your toes, chest on the apparatus and spin one way or the other. Numerous wrestling moves involve spinning behind your opponent because the objective is to get behind them to score 2 points.
During the follow through phase of the drag out you must spin with your chest and weight on your opponents back, and recover on top. Therefore the spinning drill enhances your ability to perform the drag out.
Other ways to drill the drag out:
To drill the drag out continuously practice repetition of grabbing the opposite elbow and prying the inside of the knee with the opposite arm. You can practice this infront of a mirror to get a visual memory of performing the move since its a move that you must be able to do without thinking or hesitating.
Drag out- Stance phase
Expert Novice
The stance phase begins in neutral wrestling position, hands up, eyes forward, knees flexed, body weight on your toes, comfortable to move around.
Drag out- Prep phase
Expert Novice
I attempted to take a shot at my opponents leg but he defended me and i lost my grip on his leg. Now i'm in the position you see here. My left hand is on the back of my opponents left elbow as i secure the elbow i use my right arm to pry or tap against the inside of my opponents left leg. This allows me to escape from beneath my opponent.
Drag out- Movement phase
Expert Novice
Pull on your opponents elbow with your left hand as you extend your arm to the inside of your opponents leg to block him from turning while you spin to the right side posterior. As you pull with your left arm and post with your right arm its important to twist your body laterally to the frontal plane as your drag the left arm across your chest. During this phase your left knee becomes your body stabilizer as the body weight shifts across your body. Wrestlers often lose their balance when the knee doesn't properly stabilize the position.
Drag out- Follow through
Expert Novice
After prying the inside of the leg my head escaped as i dragged (pulled) on the elbow that i had firmly grasped with my left hand. Now I've got my chest on his back, I've scooped the closest ankle for support (which is my opponents left leg) and I'm beginning to drive my weight onto my opponents back as i rise my knees from the floor and drive on my toes.
Drag out- Recovery phase
Expert Novice
Recover on top of your opponent with your weight on his back and secure your body behind him with wrist control and being behind his arm so he cannot attempt to face you.
Definitions
Elevation- Superior movement of the shoulder girdle, as in shrugging the shoulders.
Base of support: Area bound by the outermost regions of contact between a body and support surface or surfaces.
Stability: Resistance to disruption of equilibrium.
Extension: The act of straightening or extending a limb.
Frontal Plane: Plane in which lateral movements of the body and body segments occur.
Flexion: The act of bending a joint or limb in the body by the action of flexors.
Lift: Force acting on a body in a fluid in a direction perpendicular to the fluid flow.
Center of Gravity: Point around which a body's weight is equally balanced, no matter how the body is positioned.
Bending: Asymmetric loading that produces tension on one side of a body's longitudinal axis and compression on the other side.
Contract: The shortening of a muscle.
Neutral: Maintaining an even balance in relation to the body.
Weight: Attractive force that the earth exerts on a body.
Abdominal Muscle- Provide support for the torso, help the body move, and for the breathing process.
Stabilizer: Role played by a muscle acting to stabilize a body part against some other force.
Accuracy: The ability of a measurement to match the actual value of the quantity being measured.
Posterior: Relating to the backside.
Compression: pressing or squeezing force directed axially through the body.
Tension: pulling or stretching force directed axially through the body.
Sagittal plane: plane in which forward and backward movements occur.
Inferior: relating to the lower half of the body.
Lateral flexion: Bending of the body to one side or the other.
Mass: relating to the matter inside and object.
Eccentric: describing a contraction involving lengthening of the muscle.
Concentric: describing a contraction where the muscle shortens.
Quadriceps: the rectis femoris, vastus lateralis, vastus medialis, vastus intermedius
Base of support: Area bound by the outermost regions of contact between a body and support surface or surfaces.
Stability: Resistance to disruption of equilibrium.
Extension: The act of straightening or extending a limb.
Frontal Plane: Plane in which lateral movements of the body and body segments occur.
Flexion: The act of bending a joint or limb in the body by the action of flexors.
Lift: Force acting on a body in a fluid in a direction perpendicular to the fluid flow.
Center of Gravity: Point around which a body's weight is equally balanced, no matter how the body is positioned.
Bending: Asymmetric loading that produces tension on one side of a body's longitudinal axis and compression on the other side.
Contract: The shortening of a muscle.
Neutral: Maintaining an even balance in relation to the body.
Weight: Attractive force that the earth exerts on a body.
Abdominal Muscle- Provide support for the torso, help the body move, and for the breathing process.
Stabilizer: Role played by a muscle acting to stabilize a body part against some other force.
Accuracy: The ability of a measurement to match the actual value of the quantity being measured.
Posterior: Relating to the backside.
Compression: pressing or squeezing force directed axially through the body.
Tension: pulling or stretching force directed axially through the body.
Sagittal plane: plane in which forward and backward movements occur.
Inferior: relating to the lower half of the body.
Lateral flexion: Bending of the body to one side or the other.
Mass: relating to the matter inside and object.
Eccentric: describing a contraction involving lengthening of the muscle.
Concentric: describing a contraction where the muscle shortens.
Quadriceps: the rectis femoris, vastus lateralis, vastus medialis, vastus intermedius
Subscribe to:
Posts (Atom)