Grappling Floor Drills: Shrimp, Bridge, and Technical Stand-Up

A specific warm-up before a wrestling or grappling unit in which students cross the mats with basic floor movements: shrimp, bridge, shoulder roll, and technical stand-up. It loosens the hips, spine, and neck and teaches students to move safely on the ground.

How to play

1. Form 5 lines on one side of the mat area; each line travels about 8 m (9 yd) across and returns along the edge.
2. Mobility (1 min): gentle neck circles, lying hip rotations, and rocking on a rounded back.
3. Shrimp (2 min): lying on your side, push off one foot, drive the hips back, and switch sides, moving backward.
4. Bridge (2 min): on your back with feet flat, lift the hips and roll toward one shoulder, 6 times each side; then crawl forward.
5. Shoulder roll (2 min): from kneeling, roll diagonally over one shoulder with the head tucked and come up.
6. Technical stand-up (2 min): seated, post one hand behind, lift the hips, sweep the leg back, and land in a stance; 5 reps.

Rules

• Never put weight on the head or neck.
• Start when the person ahead has moved 3 m.
• Work barefoot or in grip socks with nothing in your pockets.
• If you feel dizzy after rolling, sit down and rest.

Variations

Adaptations

• Limited mobility: do torso rotations and arm presses lying down, without traveling.
• Autism: demonstrate each move with a reference partner and keep the same spot in line.
• Higher level: bridge with a partner pressing lightly on the stomach for resistance.

Learning goals

• Move on the ground with control of the hips and spine.
• Protect the head and neck during rolls.
• Get up from the ground into a stable stance.

Equipment for a class of 25

• mats: 15

Teacher tip

The shrimp is the most-used and least-understood grappling move: explain it as 'getting your hips away from the opponent'. Check for gaps between mats before starting.

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