Matt Pell - Here is my five day plan. I did not put too much live in it because I think you need  to learn the techniques under close watch before you go live. You will have a tendency to make a lot of small mistakes when you first learn the techniques and if you go live too soon you form bad habits to make up for the mistakes you are making...these habits work at low level wrestling but will not work against quality opponents.  I like to make sure that you drill A LOT reps, reps, reps.... before going live. Your coach should be diligent about walking around and fixing mistakes while they are drilling. Usually the difference between a technique working and not working is something small that tends to get over looked.

LESSON #1

DEVELOPING A COLLEGE ALL AMERICAN INSIDE SINGLE

Lesson Goal – I want to be able to effectively setup, shoot, and finish a head inside single no matter what reaction my opponent gives me. 

 

Lesson Plan:

-Set ups

1. Sweep Single

a. Inside Tie/Pull Lower Level Sweep

b. V-Block Sweep

c. Snap Arm Sweep Single

d. Elbow off/Opponent Squares Sweep

 

2. Straight Single

a. Inside Wrist Single

b. Fake High-C Single

 

3. High Single

a. Wrist Lead High Single

b. Elbow by High Single

 

Finishes

1. Getting Corner Finishes

a. Shelf Finish on Mat

b. Cael Finish on Mat

 

2. Back Door Finishes

a. Back Door Hook Leg Push Knee

b. Back Door Rotate Through

c. Cut Back Finish

 

3. Finishing on your Feet

a. Basic Finish on Feet

b. Run the Pipe

c. Shelf Chest down Run Behind on Feet

d. Forearm Punch

 

Day 1:

Daily Goal – Learn two effective setups to my head inside sweep single.

Technique # 1 – Inside tie pull lower level sweep

 

Refer to this Flowrestling video for instruction:

http://www.flowrestling.org/video/504856-Basic-Sweep-Single-Backside-Finish#.Vd91FdNViko

Key Points: 1. No thumbs.  Your thumbs should be against your forefinger on inside tie.

2. Head position.  Your head should be forehead to forehead not buried in opponents shoulder.

3. Get opponent to step.  You should pull your opponent in a circular motion until you see him step into you.

4. Shoot with your head up.

5. Shoulder tight.  Once you shoot your shot you should have your shoulder behind his leg and under his butt.  

 

Technique # 2 – V-Block Sweep

Refer to this Flowrestling video for instruction:

http://www.flowrestling.org/video/489424-V-Block-To-Sweep-Single#.Vd91gNNViko

Key Points: 

1. Create pressure.  You need pressure from your opponent in order for this technique to work.

2. Head Position.  Don’t burry your head in the shoulder.

3. Keep your head up when you shoot.

 

Practice Plan

Drills – 

50 x Inside Tie Pull Sweep

50 x V-Block Sweep

Partner, make sure that you give a realistic reaction.

 

Day 2:

Daily Goal – Learn two effective setups to my head inside sweep single, and review the two setups I learned yesterday.

Technique # 1 – Chop to Sweep

 

Refer to these Flowrestling Videos for instruction:

http://www.flowrestling.org/video/503021-Mike-Grey-Head-tap-to-inside-single-leg#.Vd91p9NVikp

http://www.flowrestling.org/video/489421#.Vd919tNViko

Key Points: 

1. Create space before you snap.  Can’t snap through a bent arm.

2. Keep your head up when you shoot.

3. Shoulder tight once you are in on leg.

 

Technique # 2 – Elbow Off to Sweep when Opponent Squares up

Refer to these Flowrestling Videos for instruction:

http://www.flowrestling.org/video/356703#.Vd92CNNViko

http://www.flowrestling.org/video/240330#.Vd92GdNViko

http://www.flowrestling.org/video/201223#.Vd92KNNViko

Key Points: 1. Move your feet.  Don’t just try to elbow off using your arms, make sure you are circling your feet to the angle.  Make your opponent have to react and square up.

 

Practice Plan

Drill review– 

30 x Inside Tie Pull Sweep

30 x V-Block Sweep

Drill new technique –

50 x Chop to sweep

50 x Elbow off to sweep (Partner Square up)

Partner, make sure that you give a realistic reaction.

 

Day 3:

Daily goal – Review my four setups to head inside sweep singles and get lots of repetition on each of them.

Practice Plan

Drill Review - 

30 x Inside Tie Pull Sweep

30 x V-Block Sweep

30 x Inside Tie Pull Sweep

30 x V-Block Sweep

25 x Hand fight to one of the four setups based on partner’s reaction.

 

Day 4:

Daily Goal – Learn 2 finishes to my head inside sweep single.

Technique #1 – Shelf Finish on mat.

 

Refer to these flowrestling videos for instruction:

Mike Hagerty with a very good and in depth explanation of the move:

http://www.flowrestling.org/video/193332#.Vd92OtNViko

Jack Jenson shows the same finish at the beginning of this video:

http://www.flowrestling.org/video/305633#.Vd92T9NViko

Cael Sanderson reiterates the importance of getting your knee over the ankle.

http://www.flowrestling.org/video/348379o#.Vd92YNNViko

Key Points: 

1. 1. Don’t let your elbow and hand get in front of your shoulder.
2. 2. Keep your shoulder tight below the butt and behind the leg.
3. 3. Keep the shelved leg tight between your leg and ribs.
4. 4. Run on your feet to the far leg when finishing.

 

Technique # 2 - Cael Finish on Mat

Refer to this video for instruction:

http://www.flowrestling.org/video/348378#.Vd92btNViko

Key Points: 

1.  Break lock and post on the mat

2. Get your head up and find daylight

3. Bring your knee into your opponent

4. Once you hook the leg, don’t let him have his foot back on the mat.

 

Practice Plan

Drill –  50 x Shelf finish on the mat

50 x Cael’s finish

Advanced Drill – Hard in Easy out (Using the four setups we learned to our sweep single the past three days, set up and shoot the shot.  Partner should be wrestling hard not letting you get to his leg… Hard in.  Then, when you do get to the opponents leg practice finishing the shot using one of the two finishes we learned today.  Partner should let you finish the shots fairly easily… Easy out.)  25 of these then switch to Easy in – Hard out and do 25 of these.

 

Day 5:

Daily goal – Learn 3 finishes when your opponent won’t give you the corner on your finish.

Technique #1 – Back door hook leg push knee

Refer to these flowrestling videos for instruction:

Mike Chandler shows a backdoor finish from a sweep single-

http://www.flowrestling.org/video/332640#.Vd92f9NViko

Mark Grey shows backdoor finish by sitting to butt-

http://www.flowrestling.org/video/503025#.Vd92kdNViko

Steve Garland shows a variation of this same technique – (notice the bare feet…he’s a wild man!)

http://www.flowrestling.org/video/243949#.Vd92p9NViko

Joe Dubuque shows what to do if your opponent traps your arm to your side-

http://www.flowrestling.org/coverage/234202-Technique-Tuesday/video/223470-Iranian-Single-Leg-Back-Door-Finish#.Vd920tNViko

Key Points: 1. Use this finish when you are trying to get to the corner and opponent jams your head down and squares up.

2. Once you sit through get your arm up and through the legs as quickly as possible.

3. Make sure when you hook the leg you have your weight on his chest.

Technique # 2 – Backdoor rotate shelf finish

Refer to this Youtube video for instruction- (I had a hard time finding a video of this finish)

Jason Layton demonstrates this technique -

http://www.flowrestling.org/video/553942#.Vd925dNViko

Key Points: 

1. Secure the leg with both hands once you rotate through.

2. Keep your shelf leg high and your chest down low on the leg to keep it trapped.

3.   Keep your shoulder tight beneath the butt and behind the leg while circling to the other leg on your finish. (Don’t move your shoulder until he is broken down on his belly)

 

Technique #3 – Cut Back Finish

Refer to these flowrestling videos for instruction:

Vougar Oroudjov demonstrates this technique-

http://www.flowrestling.org/video/240040#.Vd92-9NViko

Mike Krause getting it done!  Showing kids what to do when opponent sprawls hard and squares-

http://www.flowrestling.org/video/180785#.Vd93cdNViko

Ben Askren does a great job of simplifying this technique –

http://www.flowrestling.org/video/178710#.Vd93ftNViko

Key Points: 1. Keep your head up!

2. Keep your hips under your shoulders.

 

Practice Plan

Drills –

35 x Backdoor hook leg push knee

35 x Backdoor rotate through shelf

35 x Cut back

Advanced Drill –

 

25 x Easy in – Hard out (Use the set ups that we went over earlier in the Week) 

Live: 10 x 30 sec goes, start with single leg

10 x 30 sec goes, start through the back door

10 x  1 min.  goes, start on your feet with one guy down by 1 point.  You can only shoot single legs.