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.

Expert- Low single

Low single expert level video.

http://www.youtube.com/watch?v=nZyUybatU6A

Novice- Low single

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

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.