Grades 3rd-5th 12 Week Folkstyle Program
Week 1
Day 1
Technique: Explain wrestling rules, matches. Teach stance, heel toe knee penetration step, level change double leg takedown, turning the corner to finish.
Drills: stance, motion, level change, and penetration drill (10 min) correcting bad position. High reps of doubles (10 min)
Live: 10 30 second goes on feet praising attempts for doubles. 10 top and bottom 30 second goes from referees position.
Conditioning: 3 scrambling positions (ex. Single leg in air, back to back sitting on mat, knees together facing opposite direction grabbing outside ankle.
Game if needed, stance game: socks or shirts tucked in the back of shorts hanging out, kids must be in a good stance and get other wrestlers sock or shirt. Last man wins.
Notes:
Day 2
Technique: review stance, heel toe knee penetration, and double. Teach correct starting position on top, arm chop knee in butt breakdown, cross arm breakdown, ankle pick, far knee and ankle.
Drills: stance, motion, level change, penetration, double leg opponent reach drill, work all breakdowns off a whistle (short goes)
Live: 10 goes with kids in double leg position, 10 30 sec. goes on feet praising good stance and double leg attempts. 10 15 second goes working on breakdowns.
Conditioning: toe tap game. 10 taps is the winner.
Notes:
Week 2
Day 1
Technique: Teach down block, sprawl, go behind, and half nelson.
Drills: sprawl drill back to stance, penetration drill and sprawl drill together. 10 good double legs, and breakdowns to half(on whistle, very little resistance from bottom wrestler)
Live: groups of three, 15 30 second goes on feet and 12 20 second goes on mat from referees position.
Conditioning: relay races in bear crawl position and stance.
Notes:
Day 2
Technique: Teach high crotch and finishes stressing correct heel toe knee penetration. Also teach inside tie to snap down.
Drills: snap down from knee and go behind, snap down to double and high crotch.
Live: situations (ex. Guy in double, guy has inside tie, opponent on all fours, guy has half nelson, guy is losing by one on bottom) 10 minutes total.
Conditioning: each wrestler does 5 doubles, 5 snap downs to go behind, and five sprawls to score.
Notes:
Week 3
Day 1
Technique: Teach standup (four finger control), how to build base, and defense to half nelson.
Drills: standup turn and double, build base and standup, one guy shoots and other guy sprawls and scores.
Live: 5 thirty second goes on feet, 10 goes from referees position (30 seconds), 10 situational goes (ex. guy in on single, high crotch, guy in on double extended, guy has half nelson, guy on belly on bottom)
Conditioning: scramble situations (teaches body awareness), 3 or 4
Notes:
Day 2
Technique: teach near side and cross face cradles
Drills: (3x) cradle drill while both guys have it locked up,(10) snap to double, (10)snap to go behind score, (10)stand up to double.
Live: all situational goes (10-15 min.)
Conditioning: game
Notes:
Week 4
Day 1
Technique: Teach sit out, sit out to Peterson roll, sit out to cut out.
Drills: (3x by 30 sec.)sprawl drill and penetration drill combined, sit out drill 3x by 30 seconds top guy follows, 1minute double leg drill (guy does double legs for 1 minute, than partner goes)
Live: 3 matches
Conditioning: 10 sprints
Notes:
Day 2
Technique: Teach armbar to half, armbar to wrist , and straight armbar..
Drills: ten double legs and ten snap downs, (5 each technique per wrestler) sit out to cut out and Peterson roll.
Live: Groups of three, top bottom out (12 goes of 30 seconds) stressing pressure on top and hand control on bottom. 12x30 second goes on feet stressing attackingand taking chances)
Conditioning: 20 pushups, 25 sit ups, 10 sprawls
Game: sumo wrestling
Notes:
Week 5
Day 1
Technique: How to defend an arm bar, review building base to sit position.
Drills: bottom man starts on stomach and builds base to sit out and then hits cut out or Peterson roll, 10 stand ups to double and half.
Live: Situations: Ex. Guy in on double, front head position off sprawl, guy on belly, half nelson, arm bar, cradle, sit out position, bottom trying to stand up, one man on back, wrist and half, about 15 min.
Conditioning: core training 3 ways (30 sec.) plus 20 leg raises
Game: scramble situations Ex. Back to back, both guys have single, both guys have an ankle.
Notes:
Day 2
Technique: single leg takedown and finishes.
Drills: 10 Snaps to single and finish, 10 pulls to single, 10 snaps to score.
Live: groups of 3, 15 one minute goes from feet with riding after the takedown, stressing scoring after the takedown.
Conditioning: 3 one minute goes, one person going and doing takedowns on the other two for one minute, then the next guy goes.
Game: on knees football
Notes:
Week 6
Day 1
Technique: counters to shots (head position), single and high crotch defense
Drills: (5x) guy shoots, down block to score, (5x)guy shoots head position drill let opponent come up and reshoot on him, (5x)stand up to double or high crotch.
Live: 5 one minute goes on feet, 16 thirty second goes top bottom (situational goes)
Conditioning: 4 minutes continuous movements Ex. 30 sec. pushups, 30 sec. sit ups, 30 sec. up downs, 30 sec. running in place, 30 sec. bear crawl, 30 sec. crabwalk, 30 sec. running in place high knees, 30 sec. jumping jacks.
Game if needed.
Notes:
Day 2
Technique: cross wrist to tilt, half, turk, and headlock turn.
Drills: Breakdowns to turns (5 min.), 6 minute continuous drill match, 5 min. of bottom work (coaches control it)
Live: 12 thirty sec. goes top/ bottom, 2 matches, 2 thirty second goes fighting off back.
Conditioning: 100 pushups
Game: turtle game, two teams, on knees have to get opposing team to back, out of game if you get turned
Notes:
Week 7
Day 1
Technique: Schultz tie or front 2-1 to high crotch, double, and low single.
Drills: Shot counter reshot (5min), bottom work 5 minutes, top work 5min on breakdowns into turns.
Live: groups of 3 on feet, 15 thirty second situational goes (ex shorter guy losing by one, score tied), 15 30 sec. situational goes top/bottom (ex. Bottom man on stomach, top man up by one point, bottom man losing by 3, Top man has cradle)
Conditioning: 5 min continuous drill match.
Game if needed.
Notes:
Day 2
Technique: Over under position to shoulder throw, lateral, and double. Also, back arch drill and back step.
Drills:10 min open drill on feet, 5 min controlled drill from mat (coaches guide it, Ex. Sit out, top man chops bottom man hits cut out, stand up to double, rebuild base to stand up.
Live: 15 minutes of situational wrestling with some over under and Schultz ties in it. Vary the times and throw in some top and bottom.
Conditioning: Core work planks 45 sec. goes (side, front, side) 25 partner leg lifts
Game: foot tag, first one to 10 wins
Notes:
Week 8
Day 1
Technique: ankle pick defense, ankle ride defense, spiral ride defense.
Drills: 5 doubles, 5 high crotch, 5 singles, 5snaps to score, 5 stand ups, 5 sit outs to Peterson roll or cut out.
Live: 5 min of situational wrestling from technique of day, 5 one minute goes on feet (only takedowns), 6 one minute goes top/bottom.
Conditioning: 5 minutes of continuous motion (thirty second goes, push ups, sit ups, etc.)
Game:turtle
Notes:
Day 2
Technique: change over to sit out to outside leg stand up and cut out, deep waist counter.
Drills: 10 minutes of bottom work (coaches control it Ex. Sit out to cut out, ride from opposite side to change over to outside leg standup. 10 minute drill on feet focusing on moving opponent with inside tie and snaps to get to shot.
Live:4 three minute goes ( wrestling live for 3 minutes continuously focusing on chain wrestling)
Conditioning: sumo wrestling (first wrestler to 5 wins)
Notes:
Week 9
Day 1
Technique: hand fighting skills (circle pull drill, circle club drill, circle snap drill)
Drills: 10 minutes controlled drill using these skills to get to shot. 4 one minute goes of sit out drill with top man following. 5 minutes working on shot defense to score.
Live: 10 one minute goes from feet (stressing using the hand fighting skills from technique). 1match
Conditioning: core work 3 one minute goes side, front, side.
Game: t-shirt grab teams.
Notes:
Day 2
Technique: Teach how to get to 2 on 1, headlock of 2-1, double off 2-1, 2-1 to grave digger.
Drills: 4 one minute circle pull , club, and snap drill ( one guy move opponent for one minute, guy getting pulled on must stay in stance. 5 singles, 5 doubles, 5 high crotch, 5 snaps (set up to finish). 5 minutes of top work.
Live: 10 thirty second goes working on getting to the 2-1, working to control it (both guys fighting to get it). 10 thirty second goes on feet ( focusing on getting ties and position to score and firing shots), groups of three, top bottom out 12 one minute goes.
Conditioning: 50 push ups, 50 sit ups, 10 squat jumps.
Notes:
Week 10
Day 1
Technique: Returning opponent back to the mat after stand up (heel trip, and bear claw), barb wire off crossface, crossface to inside leg turk.
Drills: 10 minutes of breakdowns into turns (focusing on getting guy flat before looking for turn). 10 minutes open drill on feet (last 3 minutes looking for feet to back takedowns, everything is set up to finish)
Live: groups of three, top bottom out, 6 forty five second goes, 6 thirty second goes, 6 twenty second goes, 6 15 sec. goes, 6 10 sec. goes, 6 5 sec. goes.
Conditioning: 10 sprints
Game: team turtle
Notes:
Day2
Technique: Getting to underhooks, bear hug, snap down, double, high crotch, single.
Drills: 10 doubles, singles, snaps to score, high crotch, off underhooks. 10 min. open drill from top bottom (five on top, five on bottom).
Live: groups of three, 15 one minute goes on feet. 6 goes one guy starts with underhook.
Conditioning: 5 min continuous drill
Game: teams fighting off back, 20 second goes, same partner, team with least guys getting off back does 15 pushups, 3 sets
Notes:
Week 11
Day 1
Technique: Beating near wrist and cross wrist rides, catching hands off crossface, and beating arm chop.
Drills: 4 thirty second goes, bottom man sits out, top man follows. 10 standups to double (on coaches whistle), 1 five minute continuous drill match.
Live: 10 thirty sec. goes, guy on stomach top man working for wrists and turn, bottom man working for escape. 2 Matches.
Conditioning: core work 1 min side, front, side, Squat jumps length of mat.
Game: relay races, bear crawl, sprint, crab walk, army crawl
Notes:
Day 2
Technique: Knee slide off sit out and building base to standup, knee slide from pressure off start and sit out, to standup.
Drills: drilling 10 min. on feet with setting up opponents using all ties (inside ties, snaps, 2-1, underhooks, Schultz tie). 10 min controlled drilling from bottom by coach (ex.stand ups, sit outs). 5 minutes drilling top.
Live: Situational wrestling 20 min. (goes vary in length, many different situations that they may see in regional or state tournaments). Ex. 30 second one guy losing by five, 15 seconds top/bottom score tied, last period one guy down by 6.
Conditioning: scramble situations.
Game: sumo king of mat, smallest to biggest
Notes:
Week 12
Day 1
Technique: Trouble shoot problem areas or review of areas that wrestlers didn’t pick up that well.
Drills: 2 five minute drill matches (set ups to finish). 5 thirty sec. goes fighting for 2-1. 10 minutes controlled drill from bottom.
Live: groups of three, 15 forty five second goes on feet. 15 thirty second goes on mat.
Conditioning: 4 goes of thirty seconds fighting off back.
Game: kids choice.
Notes:
Day 2
Technique: Trouble shooting again.
Drills: control the drill in all aspect of wrestling (ex. doubles, singles, snaps, high crotch, 2-1- to different scores, underhooks to score, defense to shots, stand ups, stand ups guy returns you hit second stand up, sitout to cut out and Peterson roll, guy rides from opposite side hit change over)
Live: 20 minutes of all different situations.
Conditioning: 5 minute continuous drill match.
Game: coaches choice.
Notes: