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PWCS High School Wrestling links



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FOLLOW FORMER BEVILLE WRESTLERS DURING THEIR HIGH SCHOOL YEARS

Woodbridge HS

http://www.vikingsathletics.org/ then you look for the WRESTLING link!

Gar-Field HS

http://www.garfieldathletics.org/ then you look for the WRESTLING link!

Forest Park HS

Osbourn Park HS


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0. TABLE OF CONTENTS


A. PWCS High School Wrestling links
0. Table of Contents

1. Athletic Conference and Schedule
2. WRESTLING BOOKS and MOVIES
3. WRESTLING IS…
4. Football and Wrestling Work Together!
5. SO YOU NEED SOME MOTIVATION...
6. STUDENT-athletes 24/7/365!
7. QUOTES FROM DAN GABLE, High School / College / Olympic Champion
8. Beville Wrestling Warm-Ups Order Information
9. Maintaining Weight / Weight Loss
10. WRESTLING ARTICLES
11. College Wrestling on the Internet
12. College Wrestling on Direct TV and Comcast TV
13. GREAT WRESTLING WEBSITES
14. Know Your Basic Moves!
15. Information on Wrestling Clubs and Wrestling Camps

16. Condition Even When School Is Cancelled
17. Where to Look for Wrestling Shoes

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1. Athletic Conferences and Schedule


PWC MIDDLE SCHOOLS

-CENTRAL EASTERN CONFERENCE-

Benton Cougars

Beville Bobcats

Hampton Huskies

Lake Ridge Wolves

Saunders Spartans


-FAR EASTERN CONFERENCE-

Fred Lynn Hornets

Graham Park Lions

Potomac Panthers

Rippon Raiders

Woodbridge Seminoles

THESE TWO CONFERENCES WILL WRESTLE IN THE SUPER REGIONAL CHAMPIONSHIP!

EVERY MATCH MATTERS!

WILL YOU BE READY?

THE BEVILLE WRESTLING 2020 SCHEDULE

PARENTS: We hope to see you at each meet!

Dual Meet start time is between 5:00 to 5:15 p.m.

SCHEDULE IS SUBJECT TO CHANGE!

UPDATED ON 2-22-20

TRY OUTS BEGIN JANUARY 21st, 2020!

 Rippon at Beville on Tuesday
, 2-11-2020 (HOME)

Saunders at Beville on Thursday, 2-13-2020 (HOME)

Beville at Hampton on Friday, 2-21-2020 (AWAY)

TEAM NIGHT OUT:  Lake Ridge at Benton

Beville at Woodbridge on Monday, 3-2-2020 (AWAY)
 

Beville at Benton on Thursday, 3-5-2020 (AWAY)
 

Lake Ridge at Beville on Monday, 3-9-2020 (HOME


PWCS SUPER REGIONAL WRESTLING CHAMPIONSHIP
Saturday, March 14th at TO BE DETERMINED. (
AWAY)

THE BUS FOR REGIONALS LEAVES AT 7:30 a.m.;
BE AT BEVILLE AT 7:00 a.m.!


WEIGH-INS ARE AT 7:30 a.m., and WRESTLING BEGINS AT 8:30 a.m.!

THERE IS NO RETURN BUS!
YOU MUST PROVIDE YOUR OWN TRANSPORTATION HOME!

COST: $5.00 for adults and $1.00 for students

 

THANK YOU PWCS COACHES - 2019!

School Coach Assistant Coach
Eastern Conf. 
Potomac Allen Bell Sage Cox
Rippon Kevin Loughery John Verzosa
Graham Park Keith Schubert Octavis Jones
Woodbridge Jeremy Scott Matthew Trout
Fred Lynn David Congleton Matt Krainess
Central Conf.
Lake Ridge Delk Oden  Cody Zeman
Benton Geoff Raymond Michael Coots/D.Gitlin
Beville John Dutton Chad Casto
Saunders Nick Riccardella M.Mongillo/M.White
Hampton Kevin Holsopple



These coaches do not get any bonuses for winning a championship, but they get the satisfaction of seeing their hard work pay off with molding boys into young men…and future high school stars!


It often goes like this:

6th Graders: Just do NOT quit! Just learn the sport! Forget your record! Win as an 8th grader!

7th Graders: Keep learning! Just do NOT get pinned! Can you win half your matches?

8th Graders: This is your year! Can you earn a place on the podium with a medal around your neck?

“I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness, and poor attitude.”
~Dan Gable

A coach has three favorite words: DO IT AGAIN!


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2. WRESTLING BOOKS and MOVIES


Here are some REALISTIC FICTION books you can find in our library!

There Is a Girl in My Hammerlock by Jerry Spinelli

The Bully by Paul Langan

Wrestling Sturbridge by Rich Wallace

Takedown by Rich Wallace


There are two NONFICTION books in our library to help you learn more moves!

A Basic Guide to Wrestling by Suzanne Ledeboer

Wrestling by Carol Ellis [This covers a variety of combat sports; focus on the part on wrestling!]


Wrestling Movies

Take Down (1979)

Vision Quest (1985)

Pinned (2009)

Reversal (2002)

Legendary (2010)

Win, Win (2011)

The Hammer (2010)

Going to the Mat (2004)

Takedowns and Falls (2010)

Foxcatcher (2014)

Dangal (2016)

3. WRESTLING IS…

WRESTLING IS…

WRESTLING IS BELIEVING

WRESTLING IS TOTAL COMMITMENT

WRESTLING IS BLOOD, SWEAT, AND DRIVE

WRESTLING IS WHAT EVER IT TAKES

WRESTLING IS ONE GOAL:  STATE CHAMPION

WRESTLING IS WHAT YOU GIVE:  100% X 24 /7/365

WRESTLING IS A BROTHERHOOD, ON & OFF THE MAT

WRESTLING IS EVERYONE’S LEGACY

WRESTLING IS FINDING A WAY TO DOMINATE

WRESTLING IS EVERYTHING


*I would like to thank Coach Aloi and Coach Brezina of Saunders Middle School for this!



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4. Football and Wrestling Work Together!

"Ten Good Reasons for Football Players to Wrestle"

By Dr. Bill Welker

They are as follows:

1. Agility--The ability of one to change the position of his body efficiently and easily.
2. Quickness--The ability to make a series of movements in a very short period of time.
3. Balance--The maintenance of body equilibrium through muscular control.
4. Flexibility--The ability to make a wide range of muscular movements.
5. Coordination--The ability to put together a combination of movements in a flowing rhythm.
6. Endurance--The development of muscular and cardiovascular-respiratory stamina.
7. Muscular Power (explosiveness)--The ability to use strength and speed simultaneously.
8. Aggressiveness--The willingness to keep on trying or pushing your adversary at all times.
9. Discipline--The desire to make the sacrifices necessary to become a better athlete and person.
10. A Winning Attitude--The inner knowledge that you will do your best - win or lose.


... on the Benefits of Wrestling for Football Players

Could it be that many football players are "missing the boat" off-season. To make a point, I'd like you to consider the following true story of many, many years ago.

There was a football coach from a small coal mining town in Pennsylvania who was anxious about keeping some of his players in condition during the winter months. Of course, his ends and backfield personnel were participating in basketball, but what about the offensive and defensive linemen?

Then an idea struck him like a sledgehammer -- "Why not start a wrestling program for the bigger and, often less agile players!" Well, he did and his wrestling teams became so good that they had to compete with college freshmen. Oh, I almost forgot to mention, his powerful football units of the past are still the subject of conversation amongst his local townspeople.

What does wrestling have to offer an aspiring football candidate? Primarily, it teaches him "self-reliance" -- the ability to make things happen without expecting help from others. A pigskin participant learns (via the mat sport) that although there are 10 of his peers on the field with him, he must perform his duties at all times. and not lean on his teammates for support when fatigued.

And that's not all. In the wrestling room, he improves his agility, coordination, quickness, upper body strength, and stamina--to name just a few benefits. So, if you have a son who's a tackle or guard and he's spending most of the snow season on his duff, suggest wrestling. He'll be a much better football player for it!


5. SO YOU NEED SOME MOTIVATION…

  1. http://www.ispot.tv/ad/7FP6/j-robinson-intensive-camps-dominate
J Robinson Intensive Camps TV Commercial, 'Dominate'
  1. http://www.youtube.com/watch?v=V6xLYt265ZM
INSPIRATIONAL - HOW GREAT I AM
  1. http://www.youtube.com/watch?v=bGPaxPVNYCY
Adidas Wrestling - More Than A Sport
  1. http://www.youtube.com/watch?v=DUNtN7-a2nA
John Irving [AUTHOR] talks 2011 NCAA Wrestling
  1. https://www.youtube.com/watch?v=uZ-pRxfcEDE

I know this is about rugby, but it reminds me of our fans!


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6. STUDENT-athletes 24/7/365!

http://www.ncaa.com/sports/wrestling/d1

Follow all of the NCAA Wrestling action here! You can find Division 1, Division 2, and Division 3 using the above link! Who is going to be the next collegiate champion? It begins now!

7. QUOTES FROM DAN GABLE, High School / College / Olympic Champion


QUOTES FROM DAN GABLE

 

Here are some quotes from DAN GABLE, one of the greatest wrestlers/coaches of all time.

“Once you’ve wrestled, everything else in life is easy.”

“The 1st period is won by the best technician. The 2nd period is won by the kid in the best shape. The 3rd period is won by the kid with the biggest heart.”

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”

“More enduringly than any other sport, wrestling teaches self-control and pride. Some have wrestled without great skill – none have wrestled without pride.”

“Wrestling has been a way of life with me day in and day out. I won’t get too far away from it. I might walk through the wrestling room once a week. I could go every day if I wanted. But just walking through, I make sure it’s still there.”

“You don’t really measure the year until the whole year is done. I’m sure there are some concerned people, including the coaches right now.”

“Right out of high school I never had the fear of getting beat, which is how most people lose.”

“I shoot, I score. He shoots, I score.”

“All I worried about was what Owings was doing to me, instead of what I was doing to him. When you start worrying about that stuff, you’re going down the wrong path.” (Commenting on his only loss in high school/college)  FYI:  Focus on your skills, not your opponent!

“But we’ve got to work. We can’t just live on reputations at all – by any means."

“I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness, and poor attitude.”

“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones though because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? It is because practice is my top priority. A day doesn’t go by when I don’t accomplish something in my family life or my profession because those two things are my top priorities.”

“The obvious goals were there- State Champion, NCAA Champion, and Olympic Champion. To get there I had to set an everyday goal which was to push myself to exhaustion or, in other words, to work so hard in practice that someone would have to carry me off the mat.”

Raising your level of performance requires a proper mentality and meaning from within. This gives you the ability and drive to work on the things necessary to go to a higher level. When people ask me how to raise their level of performance, the first thing I ask is, “How important is it to you?”’

“Wrestling is the only sport I’ve ever competed in that puts you totally in a situation of constant motion without breaks. I could play football or baseball, swim — but there’s always some kind of situation that would break my thoughts, break my concentration.”  FYI:  Wrestling is a team sport in which you cannot hide!

REGARDING PRACTICE:  “When I’d get tired and want to stop, I’d wonder what my next opponent was doing. I’d wonder if he was still working out. I tried to visualize him. When I could see him still working, I’d start pushing myself. When I could see him in the shower, I’d push myself harder.”

FYI:  This reminds me of another quote but from Ed Macauley:  “When you are not practicing, remember, someone somewhere is practicing, and when you meet him he will win.”

If you’re afraid to fail, you’ll never succeed.


                                                             
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8. Beville Wrestling Warm-Ups 2019 have been ordered!
 
PLEASE WEAR THEM TO SCHOOL AS OFTEN AS YOU LIKE!




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9. Maintaining Weight / Weight Loss


THE BASIC FACTS:

Eat six small meals a day!  Do NOT eat three large meals!

Do not gulp / rush your eating – chew your food slowly / longer!

Eat more fruits:  Apples, bananas, oranges, and grapes!

Read the labels:  Sodium and high carbohydrates should be avoided!

Avoid drinking soda!

Drink water – Do not chug! 

Drink 6 glasses of water a day; the size should be 8 to 12 ounces per serving!

Exercise at home!  Do the Wrestling Warm-up Circuit!

Run two miles in full sweats!

Use these two books as resources:  1. Eat This, Not That  2. Drink This, Not That





ADVICE FROM SOMEONE WHO HAS BEEN "IN YOUR SHOES" IS BELOW:

Weight Management

By Coach Tim McGann

Former collegiate wrestler

 

Wrestling is a way of life! 


It’s not only what you on the mat but what you do off the mat that matters!

 

-Buy a scale – every wrestler MUST own a scale!

-
Take an appropriate multi-vitamin everyday.

-
Eat until you’re satisfied, not until you’re full!

-Eat breakfast every morning, everyday!  When you wake up your metabolism is in high gear, and burns calories more quickly.

-
Be sure that breakfast includes a daily recommended serving size of 
protein and fiber; it takes your body more time to burn fiber so it stays in 
your stomach longer keeping you full for a longer amount of time.

-
Eat more fresh fruit, it satisfies hunger as well as thirst.

-If you eat a sandwich use wheat bread with no condiments, wheat has the 
same affect as fiber; it takes your body more time to burn it up.

-
Eat small portions of nutritious meals more frequently throughout the 
day it’s called grazing. (6 times a day recommended)
.

-It’s not so much what you eat but what you drink that can put on the 
pounds
(16oz of water is equivalent to 1lb of body weight, 1lb. of food is 
equivalent to l lb. of body weight).

-Stick to meat, vegetables, and fresh fruit!

-Think about what you eat, before you eat it!

-In season, do 100 push-ups and sit-ups throughout each day you do not 
have practice (example – do 25 push-ups and sit-ups every three hours 
until you reach 100. piece of cake..) it keeps your metabolism running at 
an even pace!

-
Be sure to have a healthy caloric intake throughout the day (You should 
never skip a meal).
 

 

Tricks of the Trade

 

Pre-match:


-Fill an ice-cube tray with a fruit juice (V8, recommended) place tin foil 
over the top of the tray securely.  Then place a Popsicle stick through the 
tinfoil in the middle of each cube so it stands up right.  Place in freezer 
until frozen and enjoy when you feel like a thirsty or want a snack.


-Place grapes in the freezer – makes for a long lasting snack

-Chew ice

-Eat lifesavers

-Chew sugar free gum

-
Your body naturally floats a 1/8 lb. an hour.  So, if you go 8 hours with 
out eating you will naturally loose 1 lb. (Hint – how many hours do you     
sleep each night ;))

 

 

After Weight-ins:

-Re-hydrate (Water or sport drinks only)

-Make sure to eat at least one piece of fresh fruit (orange, banana 
recommended)

-
Eat light food; NO MEAT because it’s too heavy, and you do not want to vomit J

-Eat relatively healthy foods high in carbohydrates  (You can find out by 
looking at the nutritional label)


-Bagels are great – After weight-ins, I used to eat a bagel with cream    
cheese, a piece of fresh fruit and powdered sugar donuts


-Carbohydrates are your bodies main source of energy

-Pop-tarts


-Granola bars

-Power Bar [any protein bars may be used for snacks]

 

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11. College Wrestling on the Internet


College Wrestling on the Internet
LIVE STREAMING!

#1 Big Ten Wrestling on BTN Plus (all times ET)

All dates/times of scheduled events are subject to change. Please check www.BTN.com for most updated listings.

#2 DO NOT MISS ANY OF THE VT [Virginia Tech] WRESTLING ACTION!

If you can't make it, you go to www.hokiesports.com and click on Hokies ALL ACCESS to watch the action LIVE!


#3 WATCH LIVE COLLEGIATE WRESTLING AT:

http://new.livestream.com/PatriotLeagueNetwork


College Wrestling on Facebook

Facebook and Wrestling

-Cliff Keen Wrestling [This link announces matches shown on T.V. on the BIG TEN NETWORK!]

-University of Virginia

-NCAA Wrestling

-Virginia Tech Wrestling

-High School Wrestling

-USA Wrestling [This link announces matches shown live over the internet using STREAMING]

-American Wrestler


-National Registry 4 Wrestling in America

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12. College Wrestling on Direct TV, Comcast TV, and Verizon Fios Too!

College Wrestling on Television

Wrestling on the Big Ten Network (BTN); Channel 610 on Direct TV!

All dates/times of scheduled events are subject to change. Please check www.BTN.com for most updated listings.

Set your DVR to record these events and watch them repeatedly! You will learn something!

Why not invite some of your teammates over and watch the matches together! Go easy on the popcorn, chips, and soda!

Television Schedule
All Times Eastern

College Wrestling on Comcast TV

Comcast PWC CABLECARD and DIGITAL have the Big Ten Network (BTN); both have it on Channel 715

College Wrestling on Verizon Fios

Verizon Fios Prime / Extreme / Ultimate all have the Big Ten Network (BTN); it can be found on Channels 330 / 331 / 85 / 585HD


You can always watch ESPN3 on your computer!
You just need to look for NCAA wrestling!


 

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13. GREAT WRESTLING WEBSITES


GREAT WRESTLING WEBSITE:  http://www.virginiawrestling.com/

GREAT WRESTLING WEBSITE:  http://www.themat.com/

GREAT WRESTLING WEBSITE:  http://win-magazine.net/

COMPLETE NCAA D1 WRESTLING:   http://www.d1collegewrestling.net/index.html


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14. Know Your Basic Moves!

Eight [8] initial moves:

1) PUSH
2) PULL
3) POP
4) CHOP
5) BLOCK
6) DRAG
7) SHUCK
8) PUMMEL

WRESTLING: THE BASIC MOVES & TERMS

Three [3] Starting Positions

1. Neutral [Both Standing]

2. Referee’s position – Bottom

3. Referee’s position – Top

INFORMATION YOU SHOULD KNOW:

A wrestling match begins in the NEUTRAL position.

After the first period is over, a choice is given to one of the wrestlers.

The wrestler may choose one on four options:


1. Neutral
2. Referee’s position – Bottom
3. Referee’s position – Top
4. Defer*.

*Defer: If given the choice in the second period, a wrestler may choose to defer and have the choice in the third period!

 

Neutral Position – DEFENSIVE MOVES

 

***Steering Wheel: Keep your elbows and hands inside your body!

 

Sprawl
(Use when opponent shoots under you with a Single Leg or Double Leg)

 

Cross Face
(Use when opponent has a tight grip with a Double Leg, OR Push opponent’s face to the mat!)

Whizzer
(Use when opponent has lifted up a single leg)

Belly Down
(Use whenever you feel yourself going to your back!)

Zombie Russian
(If you find yourself caught under your opponent after a bad shot, use the Russian to return yourself from the dead!)

Neutral Position – OFFENSIVE MOVES

 

WHEN YOU HAVE WRIST CONTROL…

 

Wrist Control *this can occur at many different occasions during a match!

 

Russian
(Use for controlling an arm; have opponent's wrist with two hands and your head in the crook of his neck. Work your way up opponent’s arm; LOOK FOR A SINGLE LEG or CRADLE)



WHEN YOU HAVE A TIE UP…

 

 

 

Ankle Pick
(Tie Up and get your opponent moving; CHANGE LEVELS when his FRONT foot is near you; Pick the ankle – NOT THE KNEE! FYI: If you grab his knee, you are reaching and NOT shooting!)

Duck Under
(Tie up and “POP” opponent’s elbow to “DUCK” behind your opponent)


Duck Under with Neck
(Tie up and complete a Duck Under, but you hold onto opponent’s neck. This will spin your opponent to the mat. When on the mat, think: Spiral Ride)


Head Throw
(1. Tie up! 2. Keep the elbow at all times! 3. Throw it! 4. Sit for control!)

***DEFENDING THE HEAD THROW #1: Clasp both of your arms around your opponent's arms and squeeze; do not allow separation as the move continues; roll him over as soon as you hit the mat!

***DEFENDING THE HEAD THROW #2: If you find yourself in a head throw and already on the mat,
follow your opponent; wrap your legs around his legs!

 

 

TAKING YOUR SHOT AT OPPONENT’S LEG[S]…

 

 

Ankle Sweep
(Instead of a Single Leg or Double Leg attempt, take a low, wide sweep and grab ankle!)

Single Leg Takedown*
(Your head is INSIDE and you shoot your foot to the OUTSIDE!)


 

Four finishing moves from a Single Leg are indicated below:

1. Run the pipe [AKA: Dump] (Keep your hand above opponent’s knee to lock his leg)

2. Single leg to Double leg

3. Tree topper (lift opponent’s ankle to sky)

4. Front Trip (trip above knee)

5. Seatbelt Toss:
https://www.youtube.com/watch?v=7LcTzACQ7Lo

 

Double Leg Takedown*

 

 

Two finishing moves from a Double Leg are indicated below:

 

1. Football Tackle (Keep driving your legs until opponent falls

2. Clamp & Dump (Squeeze and dump opponent away from your head!)



 

*AFTER A TAKEDOWN, FINISHING STRONG = Maintain hip AND wrist control! Work toward the Finishing Position! Finishing Position is below:

 

FINISHING POSITION:

 

-Control OPPONENT’S hips with YOUR shoulder in the middle of his back!

-Stay on your toes; get off your knees! Keep your head up! [AKA: SUPERMAN!]

Bottom Referee’s Position – OFFENSIVE MOVES*

 

Stand Up with Wrist Control

(Peel opponent’s wrist and “POP” your hips; RUN! Turn in and shoot!)

Sit Out

(Sit back; NEVER sit out so much that you expose your back to the mat!)

Peterson [The TURN-IN is half of a Peterson!]
(The Peterson move has 4 steps: Short Sit Turn In / Front Bridge / Arm Through to your “Kidney” / Hip Heist) ***You may have move to hook your opponent's near leg!

Spike [AKA: Fat Man's Roll]

(Opponent has in Half but on his knees; Clamp hard on his bicep and roll!)

Headhunter

(Use this when opponent is too high on your back and you feel his chin on your shoulder! Two hands are best!)

Switch from Sit-Out [For a Reversal]

(Clear the hand off your elbow! Sit Out! Look for wrist control! Use BOTH hands to "click the seatbelt" closed. Drive your elbow into your opponent’s armpit! You then knife your hand behind the knee; NEVER reach back over opponent’s head! FYI: Switch from Bottom Referee’s Position has 3 movements!)

Switch after Stand-Up [For an Escape]

(You knife behind the knee; NEVER reach back over opponent’s head!)

Switch into an Escape
(Sit out and leg under to shoot away; FACE YOUR OPPONENT AND RETURN TO BASE!)

 

 

* FROM THE BOTTOM REFEREE’S POSITION: AT NO TIME DO YOU EVER REACH BACK OVER YOUR OPPONENT’S HEAD! YOUR ELBOW SHOULD NEVER GO OVER YOUR OPPONENT’S HEAD! IF IT DOES, YOU WILL LOSE!

 

 

*YOU NEVER WANT TO STAY ON YOUR BELLY! YOU WANT TO WORK TO YOUR BASE!



Top Referee’s Position - OFFENSIVE MOVES

Chop the Arm/KTB [Knee the Butt]
(This is one move no matter what is called!)

Tight Waste and Ankle [TWA]

(How tight? Put shoulder into his ribs and try to touch your own chin! Lift opponent’s ankle to sky!)

Spiral Ride

(Knife your arms forwards [under opponent’s arm] and backwards [through opponent’s crotch]; At the same time, press your entire body down onto your opponent!)

Far Ankle, Far Knee

(Grab your opponent’s Far Ankle and Far Knee and drive your shoulder into him!)

Moves after breaking opponent down to the mat…

****You need Hip AND Wrist Control first!

Hip Control (Your shoulder in his back AND on your toes)

One-on-One (Wrist control; use with a half-nelson)

Two-on-One (Wrist control; use to gain a half-nelson)

Half / Half-Nelson (use with a one-on-one)

****Turning your opponent:

A) You must have patience AND great technique when you walk to his head!

B) You must tighten the Half-Nelson as you walk!


C) Superman (When pinning, you have Head up, Chest to Chest, & On Your Tip-Toes!)


Wrestling - Leg Moves from the Top Referee’s Position

Guillotineone leg
(Your leg on opponent’s near leg [Leg Ride]; then, duck under opponent’s far arm; squeeze head)

http://www.youtube.com/watch?v=0Gu0gERCIJE

Grapevinea guillotine but with two legs

(Your legs are on your opponent’s legs [Double Leg Ride]; then, duck under your opponent’s far arm; squeeze his head)

Banana Split

(Your leg on opponent’s near leg [Leg Ride]; then, wrap both arms around opponent’s far leg; pull/lean back)

http://www.youtube.com/watch?v=9AA-rsgtlPc

 

Spladle
(Your opponent has a single leg; you lock his leg on the side he has the single leg with your near ankle; wrap both hands around opponent’s far leg; pull/lean back)

http://www.youtube.com/watch?v=Td543tuxX04

 

 

NEVER GIVE UP!

 

 

If you ever feel you are about to get pinned…


-IF YOU ARE EVER ON YOUR BACK, KEEP MOVING & SQUIRMING!

-KNOW WHERE YOU ARE ON THE MAT!

-BRIDGE, DROP, AND TURN & PUNCH AWAY FROM YOUR OPPONENT!

WRESTLING: THE ADVANCED MOVES & TERMS

Neutral Position – DEFENSE BECOMES OFFENSIVE MOVES

AFTER YOUR OPPONENT HAS TAKEN A LOUSY SHOT…

Cement Mixer

(Have one hand on opponent’s chin; w/ other hand under his arm near his back – then, punch!) ***You may want to use DOUBLE TROUBLE to finish it! Instead of the Reverse Half, go under your opponent's arm pit and lock your own wrist!

Gator Roll
(Cement Mixer start, but snap onto knees, release the chin, and grab opponent's wrist on arm w/ under- hook! Keep the wrist all the way through this move!)

Cattle Catcher
(Get in Cement Mixer form, but instead of the cement mixer: Cattle Catcher! Have an Over/Under! Use when you feel the forward push of your opponent, sit while lifting your leg ON THE UNDER SIDE between opponent’s crotch) [This is more like a roll!]

Front ¾ Quarter Nelson

(Use this after you have sprawled when your opponent has shot and he is trapped under you!)

Neutral Position – OFFENSIVE MOVES

Over/Under

(Pummel drill works this! You have one arm under opponent’s armpit and one arm over his shoulder.)

The Pancake

(Have an Arm Under/Arm Over; Opponent is trapped under you and supporting himself on his hands. Move the Arm-Over hand and grab his wrist. Jerk his wrist up and you sit with your Arm-Under leg to “Flip” him like a pancake!)

The Cowboy
(If you can’t get opponent onto the mat after getting the head lock when attempting the Head Throw, take one step inside with your inside foot! This should lift opponent off the mat. DO NOT SLAM YOUR OPPONENT! YOUR KNEE MUST MAKE CONTACT WITH THE MAT BEFORE YOUR OPPONENT DOES!)

***DEFENDING THE HEAD THROW #1: Clasp both of your arms around your opponent's arms and squeeze; do not allow separation as the move continues; roll him over as soon as you hit the mat!

***DEFENDING THE HEAD THROW #2: If you find yourself in a head throw and already on the mat,
follow your opponent; wrap your legs around his legs!

Fireman’s Carry

(Keep your opponent’s tricep [the armpit gives you a better grip] as you reach for a high crotch; drop to your hip; do NOT grab opponent’s thigh because you want to slide to his ankle! THIS IS A DUMP AND NOT A LIFT!)

Top Referee’s Position - OFFENSIVE MOVES

Tight Waste and Ankle [TWA] to a Near Ankle Turk
(After driving your opponent onto his side, keep your shoulder in his side! Next, lift his top leg and use YOUR near ankle to hook his bottom leg!)

Leg Ride
(Break down your opponent to the mat. When opponent returns to his base, hook opponent’s leg with your OUTSIDE leg [The leg that is NOT next to your opponent]. You dig your elbows into opponent’s ribs to be PERPENDICULAR. Use your free leg to Helicopter Kick! Cross Face to get back points!)

Cross Arm [Coach Dutton learned this as “The Butcher”]
(Your opponent has a strong base and will not let your break him down. Take your hand off his elbow and reach across his arms to grab his far tricep; PULL! Drive your shoulder into his ribs! If he does not go down, reach underneath with your other hand and lock hands; pull! Drive your shoulder into his ribs!)

Mason Tilt
(Chop the near arm and grab opponent's wrist with your opposite hand before "loading the weapon." You “load the weapon” by grabbing your opponent’s elbow and “cock” it by driving it inward! You “fire the weapon” by rolling under your opponent and catching your opponent’s top ankle with your top ankle!)

Moves after breaking opponent down to the mat…

****You need Hip AND Wrist Control first!


Hip Control
(Your shoulder in his back AND on your toes)


One-on-One
(Wrist control; use with a half-nelson)


Two-on-One
(Wrist control; use to gain a half-nelson)

¾ Nelson

(You have a Half but your opponent is still on his knees/base. You reach your other arm under your opponent’s body and then lock your hands. After locking your hands, PULL!)

¾ Nelson to Small Package [A.K.A. The Stack]

(Complete the ¾ Nelson as indicated above. With your inside leg, hook your opponent’s near leg and then secure it behind your bent knee. Pull opponent’s head towards your bent knee! KEEP YOUR OPPONENT’S ANKLE LOCKED WITH YOUR KNEE TO GET THE PIN! ELEVATE [LIFT] IT AFTER YOUR OPPONENT IS ON HIS BACK!)

Power Half

(Put your forearm on opponent’s head! Pin his head to the mat! Next, put in a Half-Nelson with the other hand. Put your “Half” hand on top of your other hand; apply pressure!)

Rack and Roll

(Your opponent returns to his base and you still have a Half; Jump BOTH your knees in front of your opponent’s near knee while you TIGHTWAIST with your other hand. Lift and drive! Crank your opponent’s head down as you go!)

Elbow Trap

(Use with a Half-Nelson when you cannot get a One-on-One)

Arm Bar

(You have your opponent’s arm trapped behind his back NO HIGHER THAN 45 DEGREES! Place your hand in the small of your opponent’s back and do not move it any higher!)

Near-Side Cradle [AKA: Bow and Arrow]

(LOOK FOR THIS WHEN YOUR OPPONENT IS GETTING BACK TO HIS BASE! Keep the Half and grab your opponent’s near knee; drive your head into his ribs and push! Lock your hands!)

Far-Side Cradle

(LOOK FOR THIS WHEN YOUR OPPONENT IS GETTING BACK TO HIS BASE! Keep the Half and reach the other hand through the crotch of your opponent. Reposition so that your chest is on opponent’s back! Put your weight on him! Release the Half and grab your other hand! While keeping your hands locked, jump to the other side! Sit back and use your knee to drive your opponent over! FYI: TO GET THE PIN, YOU MUST PLACE THE KNEE OF YOUR LOWER LEG [THE LEG NEAR THE MAT] INTO YOUR OPPONENT’S SIDE!)

Crossface Cradle

(Look for this AFTER you have broken your opponent to the mat AND you have a One-on-One! KEY: When your opponent has brought his knee up to try and return to his base (LAZY BASE), remove the One-on-One and Crossface your opponent into a cradle!)

++++DEFENDING AGAINST THE CRADLE (Cross your legs and kick! Peel the hands!)

Single Chicken Wing
(Use this for arm control! Use with a one-on-one. With your other arm, hook your opponent’s elbow with your elbow. LIFT HIS ELBOW AND WALK TO HIS HEAD!)

Double Chicken Wing

(FIRST YOU NEED TO GET A SINGLE CHICKEN WING! After getting the Single Chicken Wing, remove the one-on-one and hook your opponent’s elbow with your elbow. Now, with BOTH your arms, hook BOTH of your opponent’s elbows together with your elbows. LIFT HIS NEAR ELBOW AND WALK TO HIS HEAD!)

Can Opener [Head Lever]

(Look for this AFTER you have broken your opponent to the mat AND you have a One-on-One! Stretch his arm out and put your head into in armpit; Start moving forward and “pop” your head under his arm. Keep your opponent’s wrist while you walk to his head!)

Turk

(After your opponent is broken down, lift his inside leg and step over the far-side leg; then, put in the Half! ELEVATE THE LEG TO GET BACK POINTS!)

Ball and Chain

(Get a Two-on-One! Release your inside arm and reach through your opponent’s crotch to grab his wrist! With your free hand, work it inside his trapped arm and place your elbow in the middle of his back. With your elbow, “open the bottle” and as opponent goes over, hook his far leg with your top leg!)

SO YOU WANT TO WIN A CHAMPIONSHIP?

SO YOU WANT TO WRESTLE IN HIGH SCHOOL / COLLEGE?

THEN, YOU MUST BECOME A TRUE STUDENT-ATHLETE!

THEN, STUDY YOUR SUBJECTS IN SCHOOL!

THEN, STUDY YOUR SKILLS FOR THE MAT!

KEEP LISTENING AND LEARNING!

1. http://www.youtube.com/watch?v=H1akJK1U7Ac
Granby Roll [Inside foot is OUT of outside foot!]

2. http://www.youtube.com/watch?v=NX1t5_9NxZs
Tight Waist to Peterson Roll

3. https://www.youtube.com/watch?v=FzfYnxdVwLE&list=PLkOvNTD6aG9qO4_Tleiz6FiHBlwYzYedv
Dan Gable's Wrestling Essentials 01 Bottom Position

4. https://www.youtube.com/watch?v=A84eVtUHKGU

Dan Gable's Wrestling Essentials 02 Top Position

5. https://www.youtube.com/watch?v=f-H-xbklURE

Dan Gable's Wrestling Essentials 03 Standing Position

6. https://www.youtube.com/watch?v=g2KqT4iuGHE

Dan Gable's Advanced Wrestling Vol 2 On The Mat

7. https://www.youtube.com/watch?v=aQ-YLDxBkU4

Dan Gable's Advanced Wrestling Vol 2 On The Feet

8. https://www.youtube.com/watch?v=WM1JtwB7Xu8

Dan Gable's Wrestling Essentials

9. https://www.youtube.com/watch?v=TZyz4Jk1LrY

Dan Gable Full Documentary

"How to tell a Winner from a Loser"

- When a winner makes a mistake, he says "My fault", when a loser makes a mistake, he throws the blame on someone else.

- A winner credits his "good luck" for winning by being fundamentally prepared; a loser blames his "bad luck" for losing on bad breaks even though he's not fundamentally prepared.

- A winner works harder than a loser and always finds time to do what is expected of him; a loser never finds time and when he does, he works on the wrong things.

- A winner makes commitments and goals with his heart and sets out to accomplish them; a loser makes "promises" with his mouth and never sincerely means to keep them.

- A winner shows he's sorry by making up for it; a loser says "I'm sorry" but does the same thing the next time.

- A winner thinks "I'm good, but not as good as I should be"; a loser thinks "I'm not as bad as some others."

- A winner would rather be admired for his ability than liked, although he would prefer both; a loser would rather be liked than admired because he knows he hasn't worked hard enough to be admired.

- A winner hates to lose; a loser could care less although he may put up a front.

- A winner is fundamentally sound in all aspects of the game; a loser is not.

- A winner knows strength, agility, and quickness are the keys to athletics and attains them; a loser may know but never attains.

- A winner takes constructive criticism from the coach, realizing it will help him and the team; a loser pouts and thinks he is being picked on.

- A winner thinks of the team first and never wants to let it down; a loser thinks of himself first and the team last.

Source: American Wrestler

 


KNOW YOURSELF: Here is a Check List for YOUR BEST Wrestling Moves:


1. Check all that you know well. [IE: Can you demonstrate it if you were called to do so!]

2. Below, write your “Wrestling Package” consisting of your three best moves for each position [NINE TOTAL]:

  1. Neutral
    1. _________________________________
    2. _________________________________
    3. _________________________________
  2. Top Referee
    1. _________________________________
    2. _________________________________
    3. _________________________________
  3. Bottom Referee
    1. _________________________________
    2. _________________________________
    3. _________________________________

---------------------------------------------------------------------------------

You can see wrestling moves on the internet!


Go to You Tube and search High School Wrestling Moves

http://www.youtube.com/results?
search_query=high+school+wrestling+moves&aq=5

--------------------------------------------------------------------------

WRESTLING TECHNIQUE VIDEOS

Kolat.com is a wrestling video library with technique videos for high school, college and freestyle wrestling with wrestling news and videos.

http://kolat.com/

-------------------------------------------------------------------------

 

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15. Information on Wrestling Clubs and Wrestling Camps

WRESTLING: BEGIN NOW TO PREPARE FOR LATER!
HERE ARE SOME OPTIONS:

Prince William Wrestling Club (PWWC) meets at John Paul the Great Catholic HS in Dumfries; this is just minutes from Route 1 in the Southbridge/Potomac Shores neighborhood of Dumfries, Virginia. This will run from November to the end of March. There are excellent coaches involved with the PWWC. I know the coach from Saunders [Coach Flea] are helping along with several other coaches from Prince William County. Practices are on Monday, Wednesday, AND Friday from 6:30 p.m. to 8:00 p.m. Cost is $100.00 to just practice OR $130.00 to be a Federation wrestler! A Federation wrestler is a “club wrestler” that travels to tournaments on Sundays. All tournaments are in Virginia. Federation wrestlers are guaranteed three matches each Sunday. Matches are based on a wrestler’s weight class and skill level. For more information: www.princewilliamwrestlingclub.com

OR

DUMFRIES' WRESTLING CLUB

A Middle and High School level wrestling club
Starts June 2nd- thru end the of October

www.facebook.com/groups/dumfrieswrestling/

Must have a Valid USAW card by your first practice!
Only sign up as a folkstyle athlete. Computer print-out version is fine.
Potomac MS Coaches: Cox and Swanson

WHY AM I TELLING YOU THIS?

Go and practice against club wrestlers! If you want to be the best, you must beat the best. The best are club wrestlers who practice nearly the entire year. Maybe you should become a club wrestler! You need to be involved NOW to get ready for the season which starts in January.

Information on Wrestling Camps

IF YEAR IS OLD, CALL AND ASK FOR A NEW UPDATE-TO-DATE FLYER!

http://www.odusports.com/SportSelect.dbml?SPID=127308
Old Dominion University in Norfolk, Virginia

http://jrobinsoncamps.com/ Intensive 14-Day Camp in Pennsylvania; Run by the Head Coach of Minnesota

http://www.granbyschool.com/ Granby High School in Norfolk, Virginia

http://www.kdressercamps.com/ Virginia Tech in Blacksburg, Virginia

http://www.gomessiah.com/sports/2012/1/10/WREST_0110121959.aspx?id=44 Messiah College in Grantham, Pennsylvania *This is Coach McGann’s college; he wrestled here!

The Hylton Bulldogs Champion Wrestling Camp will again be held this summer at Hylton High School. If you have any questions, please contact Coach Helwig at 703-794-7231.

GEORGE MASON UNIVERSITY, IN FAIRFAX, ALSO HOLDS A WRESTLING CAMP! Google: George Mason University Wrestling Camp.


THERE ARE OTHER UNIVERSITIES THAT HOLD WRESTLING CAMPS:

Appalachian State -- http://www.appstatesports.com/SportSelect.dbml?SPID=12806


Navy -- http://www.navysports.com/sports/m-wrestl/navy-m-wrestl-body.html


Edinboro -- http://gofightingscots.com/index.aspx?path=wrestling&&tab=0


University of North Carolina -- http://www.goheels.com/SportSelect.dbml?SPID=12984


THE KEN CHERTOW SUMMER CAMP IN NORTHERN VIRGINIA HAS BEEN ANNOUNCED! YOU CAN FIND THE APPLICATION AT THE BOTTOM OF THE PAGE UNDER "FILES"!

DO YOU WANT TO WRESTLE IN A TOURNAMENT?

WRESTLING IN A MAWA TOURNAMENT:

Step 1: Get a USAW athlete’s card at the link below -

MAWA Membership Info http://www.usawmembership.com/

Step 2: Check the Virginia Wrestling webpage EVENTS page and find -

Tournament Information http://www.virginiawrestling.com/

CHECK THE TOURNAMENT INFORMATION!
THERE ARE OTHER TOURNAMENTS BESIDES MAWA!



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16. Condition Even When School Is Cancelled

Get Stronger

You do NOT need a gym membership or an expensive weight set!  You can use milk jugs filled with water!  There are two places you can find "Milk Jug" Workouts on the internet:

1) Look on You Tube for Milk Jug Full Body Workout.

2)
Search Google using the words, milk jug workout with push up variations.  FYI: USE THE FIRST ONE THAT APPEARS!



Wrestling Conditioning
3 sets of 10 for each!

 

·      Jumping Jacks (1,2,3:1...1,2,3:2...)

·      Push-Ups

·      Sit-Ups

·      Squat Thrusts

·      Gorilla Jumps

·      Mountain Climbers

·      Hip Heists (Fast call of 1,2,3)

·      High Legs (Slow call of 1,2,3)

·      Neck Bridges (Front then Spin)

·      Stance and Hold

***Sprawls [Up/Downs] too!

17. Where to Look for Wrestling Shoes


DO NOT THROW YOUR OLD WRESTLING SHOES AWAY!  PLEASE DONATE THEM TO YOUR TEAM!  I KNOW SOMEONE COULD USE THEM!


These places may have wrestling shoes available: 

 

1.  First, call both Footlocker stores in Potomac Mills Mall and see if they have any wrestling shoes remaining in stock.

  • (703) -494-3477
  • (703) -490-8952

 


If not, try online at www.footlocker.com

 

  • Search WRESTLING SHOES
  • Select $25.00 to $49.99
  • DO NOT BUY ANYTHING OVER $40.00!

 


2.  You can stop in at Dick’s Sporting Goods or try online at www.Dickssportinggoods.com

 

  • Search WRESTLING SHOES
  • Sort by Price – Low to high
  • DO NOT BUY ANYTHING OVER $40.00!

 


3.  www.Eastbay.com

 

1.  Select SHOES

2.  Go to BIG KIDS SHOES and select the sport, WRESTLING

3.  Go to the SORT BOX and select PRICE (LOW TO HIGH)

4.  Find the cheapest pair that fits for under $40.00

5.      Place an order at 1-800-826-2205